I'm afraid I'll get
"big"!!! I just want to "tone".
Oh, grow up. When I heard that 25 years
ago, it seemed silly and now it's downright ignorant. Every physiologist
you can find will tell you that it is virtually impossible for the vast majority
of both men and women to get "big" from weightlifting unless they go
to extremes and also take additives like steroids.
The primary goal of weight
training to affect your skeletal muscles directly to change your physical
appearance, body composition, strength and basal metabolism. You MUST apply as
much weight against your muscles as they can stand in a set of 10 - 15
repetitions (without acute, sharp pain) in order to cause them to firm up and
change. That's the fact.
The primary goal of weight
training to affect your skeletal muscles directly to change your physical
appearance, body composition, strength and basal metabolism.
Weightlifting, which is a
principally anaerobic (meaning NOT-aerobic) activity, works in an almost
opposite fashion from aerobics. The focus is on increasing the resistance
(weight) NOT the repetitions. This forces the muscles to change (less focus on
the heart - than aerobics, but there still is a cardiovascular benefit).
Again: You will NOT get
big - that almost always takes steroids.
There really is no such thing as "toning" being
different from any other anaerobic form of exercise. All resistance
training, in order to have an affect on a muscle MUST apply force against the
muscle to cause it to change. There is only one form of change.
Aerobic activity changes muscles in the same way as weightlifting - but by
applying so little resistance, the change and rate of change is also miniscule.
In other words, you can do aerobics classes to the cows come home, but it will
not cause a fraction as much loss of fat, nor firming up as will weightlifting -
Aerobics is designed and intended to primarily affect the cardio-vascular system
(heart, lungs and circulatory system NOT the muscles or physical
appearance!!!!!!
In ANY form of exercise,
when the muscle is challenged, the muscle fibers and fiber bundles hypertrophy
(grow and replicate) while also becoming neuromuscularly trained to respond to
commands more effectively.
Weightlifting is simply
much more effective than aerobics (including running, steppers, biking,
etc) at this.
How much will I change?
Simple:
 |
If you a skinny (less
than 12% body fat) woman who hates exercise and has scrawny arms... of
course, you'll gain some volume in the form of muscle - in fact, that's the
point! You'll look better, improve bone density, have more everyday
strength and a high metabolism. Overall, you'll fill out slightly, and
become more firm. On the other hand, if you really want to look like
Ally McBulemia (Calestra Flockhart) then please stay the heck away from me -
that's just plain gross! |
|
If you are an
attractive woman who rarely works out other than some running or aerobics
classes (meaning you're 20 - 24% fat) you'll probably stay the same weight
because you'll lose fat and gain a smaller volume of muscle - overall you'll
lose inches and firm up. |
|
If you are overweight
and trying to lose 15 or more pounds, a combination of weights and
cutting back on soft drinks, sugars, breads and alcohol will cause you to
lose inches and firm up - there would be no muscle noticeable - just a
leaner, firmer you. |
|
If you are a
broad-shouldered, thick-boned, thick-wristed woman with a higher
testosterone level, like an Olympic swimmer; yes, you could get bigger than
most women desire, by lifting. But women like this are actually fairly
rare.
|
Remember: You MAY gain
weight but will LOSE volume (unless you are already anorexic!)
Muscle is more dense than
fat.
Gains in muscle increase
basal metabolism, which strips off fat.
Again: You will NOT get
big - that almost always takes steroids.
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