Resistance training, at some capacity, is a NON-NEGOTIABLE requirement. Your body loves it!
Look better? Check. Feel better? Check. Overall benefits of resistance training are
So, let's just put to bed the idea of “I'm going to get bulky and too big”. IT AINT GUNNA
HAPPEN. Hundreds of thousands of women have put in countless hours of gym time along with proper nutrition and don’t get big and bulky. It is a near impossibility for this to happen. If you magically get huge over the next two months, someone would notice and say, “Easy tiger, slow down, your muscles are just too much.” Not to mention that you'd notice, too. Again, not happening, so I digress.
What most people do see is a sudden movement in the scale once resistance training starts. This is not muscle gain or weight gain. It is most likely cell-swelling or hyperemia. This
happens, commonly in females, once resistance training starts. Your cells have been
dormant for a while and a few sessions with weights swells those cells, usually hydrating
the cell, and in turn, keeping the scale the same or even adding a pound or two. Don’t
worry, it’s temporary. Hyperemia does go away after you are acclimated to lifting weights
on a regular basis. This could take up to 6 months. 6 months?! Okay, that’s what the
research says, but typically it lasts only about 4 weeks. Usually this 4 week period is even
less if the person is EATING PROPERLY. Start resistance training, tighten up your
nutrition and voila! the scale problem is no longer a problem. You're not making insane gains in four weeks. Your cells are swollen. It'll pass.
Why else should I resistance train? It’s scary in the gym. There are all those burly guys
grunting away with bad body odor and I just don’t like it. I get it. Find some
dumbbells or machines where the meatheads aren’t around and go from there. Better yet,
find a trainer who knows what they are doing and get a personalized workout that gets
you results and avoids the testosterone- jacked gym rats.
But why do I need to do it? Well, do you like eating junk food and cheating sometimes?
YESSSS!! More muscle on board = less strict diet. You are more likely to maintain and
keep that physique if you have more muscle. It’s truly science. More lean muscle mass =
more calorie burning at rest. That’s 24/7 365 of increased thermogenesis (Fat burning
super furnace). So, you can afford to eat a brownie at a birthday party instead of eating
like a bird at the relish tray. You shouldn’t be deciding how many carrots you can eat at a
party. You should be enjoying the party. Know that you worked your butt off, you look
good, and you are going to eat a chocolate brownie laced with sugared goodness, and
NOT FEEL BAD ABOUT IT. Bam!
Thank you for investing in your health.
Joseph Champa, RD, CSCS