This is probably the most common thing I hear from women when I talk to them about resistance training.  NEWSFLASH!  You aren’t going to get “all big and bulky”!  First off, most women aren’t able to obtain a huge muscular physique, very few have the genetics to do so.  Second off, you don’t wake up one morning after lifting weights and find 30lbs of new muscle in the mirror.  Gaining muscle takes time and you will reach your goal and maintain that look long before you would have too much muscle.  Getting huge doesn’t happen by accident, it takes a lot of work and dedication.

Resistance training is the ONLY way to achieve a “tone” body, focusing only on cardio will leave you with a loose flabby appearance despite the weight loss.  Have a look around the gym sometime and watch the women with the best figures, they have the proper balance between resistance training and cardio.

Resistance training maintains muscle when we lower our caloric intake in order to lose body fat.  This is very important since we do not want to lose muscle and lower our metabolism.  Resistance training also firms and tightens those sagging body parts, cardio burns calories and strengthens the heart PERIOD.  Cardio alone will not firm and tighten anything.

As you age past 30 you lose on average ½ pound of muscle a year.  This lowers your metabolism forcing you to gain on average 1-½ pounds of fat a year.  Resistance training for six weeks, for example, can lead to a fat loss of 10lbs and a muscle gain of up to 5lbs (1lb of new muscle burns up to 100 calories a day).  This is like turning the clock back 10 years, you will have the same metabolism of someone 10 years your junior. You will also look and feel healthier and more confident.

It doesn’t matter if you are trying to just lose a few pounds to drop a couple dress sizes or if you are taking it to the next level trying to build an extremely lean tone body.  Resistance training is an essential component that will help speed along your results. 

Make sure you follow a resistance training program that is designed to suit your schedule and goals.  Make the most out of your time in the gym, don’t waste time doing exercises you THINK will get you there.  No one gets “big and bulky” by accident and neither will you.

So remember, cardio will burn fat but also muscle, resistance training will maintain and build muscle to help you burn fat long after you leave the gym.