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Last Updated on December 16, 2020

Does Weight Training Make You Bulky? (Truth Revealed)

Does Weight Training Make You Bulky? (Truth Revealed)

Women often frown if I advise them to regularly train with weights. “I don’t want to look like a man if I train with weights!”, I often hear. Let me tell you one thing: You won’t look like a man. Instead, the gym has other positive side effects for women.

    1. Sped Up Metabolism

    Go to the gym if you want to eat more, great-tasting food. Not having to watch your calories 24/7 is a privilege that every women dreams of. The muscles that you build up during your training in the gym will even burn your calories in times, when you’re not training consciously. Muscles are fat burners.

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    And don’t forget the psychological side of it: Opening your fridge after a hard workout and rewarding yourself with your favourite food is one of the best feelings in this world. Humans are reward oriented creatures, am I right?

    2. Fit and Healthy Aging

    You only live once. Aging healthy is important – it might not be in this moment for you but it’ll definitely be important in the future. Being mentally and physically fit in the long-term is a privilege, worth working for. Your children are not here to care for you when you’re older. You want to be independent and fit – even as a grandma.

    Being associated with an independent, fit elderly is the best that can happen. What a world it would be, where elderly are still healthy and adventurous. Recreate your future starting today, go to the gym.

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    3. Deal With Stress Like a Boss

    We live in a society where we have to deal with stress on a daily basis. Have you ever came home fully stressed out, after a ten-hour work shift? An experience like this in our present world is pretty common – for both sexes.

    Occupational burnout is a disease that we’re all too familiar with. In our civilization, our life is out of balance. The mental health of the average person needs improvement. The use of antidepressants are far too high, especially in the female population. About 16% of every women over the age of 12 in the US uses antidepressants frequently.[1]

    These are about 30.000.000 people. Using the gym as a treatment, for mental health, free of negative side effects. Sign me up for that![2]

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    4. Super Boost Your Confidence (And Attractiveness)

    Want to be more confident and attractive? The gym is one of the best places to go then. The WHR (waist-to-hip-ratio) is generally an indicator of your overall attractiveness. Trained glutes, when regarding evolutionary psychology, may indicate to the male sex that you’re better predisposed to give birth. Improving your WHR is a great way to give you extra attention from the opposite sex.

    If we look back in our history, the most attractive women – such as Marilyn Monroe – had tremendous self esteem. That’s why she rose to such extreme popularity and had thousands of admirers. Simply because of how comfortable she felt in her own skin.

    Women: Recreate Yourself

    The days where the gym was filled with guys only is finally over. Sign up for a gym membership and hire a personal trainer or an online coach for a couple of months. Train about 2-3 times a week to begin with.  You don’t have to spend more than 60 minutes each.

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    It won’t take long until you will see the first changes in your physical and mental well-being. Then you will understand, that training in the gym has tremendous benefits.

    Don’t be afraid to pick up the dumbbells on a regular basis. They won’t make you bulky. Lifting weights help shape you into the independent, strong and confident woman – that you deserve to be.

    Featured photo credit: finda via finda.photo

    Reference

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    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

    Why You Should Keep a Fitness Journal to Jumpstart Weight Loss Hit a Weight Loss Plateau? Here’s How To Break Through It How to Gain Muscle Quickly and Naturally (A Step-by-Step Guide) Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days The More Protein You Eat, the Faster You Build Muscles?

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    Last Updated on March 30, 2021

    12 Best At Home Workouts (No Equipment Needed)

    12 Best At Home Workouts (No Equipment Needed)

    Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

    The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

    There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

    This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

    The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

    A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

    If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

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    Read on to find the 12 best at-home workouts without equipment you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

    Warm-Up

    Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

    Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

    Dynamic Stretches

    Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

    For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

    Aim to do 15-20 reps on each side for 1 round.

    Upper Body Dynamic Stretches:

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    Lower Body Dynamic Stretches:

    Strength Workouts

    1. Upper-Body Strength Workout (Beginner)

    This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

    For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

    2. Abs Strength Workout (Beginner)

    This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

    3. Leg Strength Workout (Beginner)

    If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

    4. Upper-Body Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

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    5. Abs Strength Workout (Advanced)

    If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

    With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

    6. Leg Strength Workout (Advanced)

    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

    For exercises 4-6, use heavy water bottles if you don’t have weights available.

    7. HIIT Workout (Beginner)

    This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

    8. HIIT Workout (Intermediate)

    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

    9. HIIT Workout (Advanced)

    If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

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    Mobility Workouts

    10. Upper Body Mobility Workout

    Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

    This workout will help improve flexibility in your upper body.

    11. Lower Body Mobility Workout

    If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

    This workout will help improve flexibility in your lower body.

    12. Spinal Mobility Workout

    Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

    It’s highly recommended if you’re an office worker that spends most of the day sitting.

    Final Thoughts

    These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

    More Workouts You Can Do at Home

    Featured photo credit: Scott Broome via unsplash.com

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