Lifting heavy weights makes you big and bulky — or at least that’s the conventional wisdom.
It’s the reason many women (and some men) who want slim and “toned” physiques opt for lighter weights, lifted more times.
But the notion is not supported by science. Producing bulky muscles requires not just heavy weights but heavy calorie consumption as well, typically far above the 2,000 daily calories recommended for many adults.
Research and three studies cited in this NY Times Article support this.
If you can get past the heavy weights equal big muscles myth you’ll rapidly see results. Not just in your arms and legs either. Going heavy forces your body to dump fat from the middle.
This is the reason that women that get this right look better in their 30’s and 40’s after having kids. Than they did in their 20’s when they just stuck to their cardio routines and lite weights.
If toned arms, shoulders, butt andlegs with a flat stomach is your goal this is your answer.
A flat stomach isn’t as related to direct ab work as you might think either. Flat stomachs come from low body-fat levels. And heavy weights beat light weights for toning and fat burning every time.
Remember: Go Heavy to Get Small.
Dedicated to Your Success,
Kat hensley says
I would really like to hear what you have to say to us women in our fifties, that have reached menopause. For the past five years I’ve struggled with an extra 10lbs and find it hard to make gains in the gym. I use weights, I believe you go heavy or go home and have a daily cardio routine. Still I struggle. Your emails have been a source of encouragement. Thank you in advance for your time. Kat Hensley