Ladies You Need To Lift Heavy | Beauty and Strength

2012 CrossFit Games Female Athletes (Fittest Women on Earth)

This post is to all my female clients, friends, family members and strangers that I have never met who think CrossFit/Lifting weights will make them bulky.  Over all the years that I have been a personal trainer/coach (almost 7) I have always had to have the conversation regarding weights and getting bulky.  75% of all my consultation with female clients always start with a question or statement like this,”Will weightlifting/CrossFit get me bulky?” or “I don’t want to get bulky!”  To be honest if I was a female and all I saw as role models were “female body builders” I too would be skeptical.  Regardless, lets have the conversation together.

To keep this post short and sweet this is what my response would be to YOU the female in fear of the “Bulk”: 

(Your names), it’s impossible to “bulk” up.  You don’t have the levels of testosterone that a male has to give you that “bulked” effect.  The only reason you see bulky women is because they are purposely wanting to look like that.  Strategies would include steroids, caloric surpluses or some other supplementation for that effect.  So in the meantime let’s worry about the “bulk” thing when it happens and deal with it then.  (Side note: we won’t ever be dealing with this issue)

Here is a list of things I want you to focus on as you start training: 

1) Eat.  Be sure to have 3-5 small meals a day.

2) Macronutrients.  Eat your macronutrients in this order. Protein, Fat and Carbohydrates.

3) Train and Rest. Schedule 4-5 days a week to train in the week never exceeding 3 consecutive days and schedule a minimum of  2 rest days in a 7 day cycle.

4) Lift Heavy. The body benefits more than you can imagine.  Benefits include: rapid fat loss, increase definition, decrease aging process, increased 24 hour caloric burn (up to 100 calories post workout)

5) Hydrate. Drink water, eliminate soda, juice and (anything that dehydrate your or has sugar)

 

Below is one of the best videos I’ve seen that gives 100% visual proof that women who train will not “Bulk Up!”

For any questions or suggestions contact me at coachscott@stonewaycrossfit.com

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