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Woman lifting weights

One of the most frequent questions from my female clients is “if I lift weights will I get big and bulky?”.

The answer is NO!

Firstly in order to get big bulky muscles you need to eat a required amount of calories.

This usually surpasses the daily recommended amount of 2000 to 2500 calories a day.

Lets take into account that most people I meet don’t even reach that amount (at least in a healthy way) logically you must ask yourself, how am I going to grow?

For muscles gains the standard procedure for Bodybuilders is to eat 1gram of protein per lb. of bodyweight. I weigh 190lbs. so I require 190grams of protein a day, protein contains 4 calories per gram that’s 760 calories required a day from protein alone. Not to mention the 60% of my calories which must come from carbohydrates (4 calories per gram) and fats (9 calories per gram).

When you include carbs and fats that becomes a lot of food at regular intervals, which most if not ALL of my clients would struggle to stick to due to daily commitments such as work, kids etc.

Secondly, moving onto the fact that lifting weights requires energy which you will expend by coming to the gym and lifting weights for 60 minutes.

Burning more calories than you consume will mean weight loss! Not gain…..

Its impossible to gain bulk and muscle mass if you’re not putting in the calories.

My third point is females do not produce enough testosterone to get big and bulky from a having a few weights sessions a week.

There are more benefits to lifting weights for females than they may think:

  • toned muscles (thigh muscles, bum, arms and abs)
  • strength and bone density (easier to carry those heavy handbags and kiddies)
  • flexibility