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Why Lifting Weights Doesn’t Mean You Have to “Bulk Up”

SMC lift weights 1013When it comes to fitness many people have different goals.  From running a 5K to being able to lift a certain amount.  When it comes to lifting weights there is an idea out there that lifting automatically equals bulking up.  If this is your goal then yes you can bulk up however you can also stay lean, add definition and look great without adding too much bulk.

The following tips can help you enjoy lifting weights and see results without adding bulk.

  • Choose a weight that will fatigue your muscles over the length of a set but that you can still lift for the whole set.  2-3 sets are usually optimal with around 8-10 repetitions.  This will help you build lean muscle and increase your muscles stamina.
  • You can also build muscle without bulking up with much heavier weights.  Choose the heaviest weight you can lift then do 3 sets of 1-3 reps.
  •  When you feel you are ready to add weight consider which muscle group you are working. When it comes to smaller muscles you may only want to increase the weights by one or two pounds, larger muscles may be able to take bigger gains.  Never add too much weight at one time as it may result in injury.
  • When you feel you are getting stronger and a workout is becoming easier , keep the same amount of repetitions and increase the weight you are lifting.
  • To build muscle and lean out, your body needs a sufficient amount of protein.  1 gram per 1 pound of body weight will help increase your muscle mass while helping you to burn fat therefore leaning your body out.
  • Replacing some of your static cardio workout with strength workouts can help your body burn fat faster.  Lifting a minimum of 2 to 3 times a week will help you reap the fat burning benefits that strength training can bring to your body.

If you are looking to bulk up you may want to consider using these tips.

  • Increase the weight you are lifting and change up the exercises you are completing often.  This will help keep your muscles confused which will help you to gain muscle quicker.
  • Increase your caloric intake by around 500 try to keep a large percentage of this increase to eating more protein.
  • Lift a minimum of 3-4 times a week.

Lifting heavier weights, eating sufficient protein and living a clean and healthy lifestyle can help you to lose fat, increase muscle and look leaner without bulking up.

Hiring a personal trainer can help you learn how to use strength training efficiently and effectively.  Personal trainers use their own successes and successes of their past clients along with your bodies specific needs to build a program that will help you meet your goals without having to spend hours working out.