Challenge w/ muscle mass

[WheelyFamous]

I struggle with training to tone up and lose body fat which ends up having my muscles bulk up. I understand in order to decrease body fat percentage you must increase muscle mass to a certain degree. I don't want to look like "The weight lifting champ of the world" I use small amounts of weight w/ cardio too. My eating habits remain healthy except the occasional frozen yogurt. I started using Body Glo as a breakfast beverage to support me in the nutrients I lack. Any suggestions...?

[GI Jane]

Most women will not "bulk up" if using weight training to get in shape, regardless of how often or how heavy they train. We don't have the right hormones for it (we don't produce enough testosterone). Women actually experience the opposite, and tend to get lean with weight training.

New training clients of mine often have this misconception with they first start. After a month or two, though, they quickly see the results they want and are "converts".

So my advice to you is lift weights. Get in there with the guys and mix it up; use the dumbbells and bench press. If that is too intimidating, then do it in the comfort of your home. But whatever you do, lift weights. It is the most effective way to get the results you are after, and you'll find yourself looking like a swimsuit model and not a "weight lifting champion of the world."

[Patti]

I agree, women typically don't have an issue with really bulking up. Many of those in magazines are on extreme diets and taking enhancement drugs to look like that. I'd also suggest not too heavy of weights. Do whatever you can find that you enjoy (so you will stick with it). Muscle is so much better than fat.

[mdelprince]

If you are looking to lose weight and tone up, it's imperative to revolve your workout around cardio. Especially with women, the combination of cardiovascular exercises and light weightlifting is what is going to give you that lean look you're striving for. If you're strictly looking to tone up and lose weight, I would estimate that 60% of your time spent at the gym should be devoted to different forms of cardio, while the remaining 40% should be spent doing high repetition, low weight lifting exercises.

[pef1996]

I do agree that you need to pick weights that you can lift and lift comfortably. If you try working with something that is too hard, you'll give up too easily. Sometimes I feel stupid lifting say 30lbs when the guy next to me is lifting over 100lbs, but everyone is different. Good luck becoming lean! That's my plan!

[Tigger]

True. Lift what you can lift comfortably, because if you don't enjoy something, you won't stick with it.

[Mork]

Sometimes keeping a notebook of all your fitness goals might help you achieve what you are looking for. It is worth a shot.