TFW Mahopac
Weight Training Weight Loss

Weight Training Will Make You Bulky: FALSE


They said I’d get BULKY if I lift weights.

I do not want to build muscle and look like a man.

I’m not into weights, I just want to TONE UP.

This is what I hear from almost every female member when they begin training with us at TFW Mahopac.

They are talking about weight training and the MYTH that lifting weights leads to the BULKY look.

Weight Training is a major component of the TFW System.

At TFW Mahopac we believe that weight training is one of the KEYS to fat loss.

This fear that one will suddenly grow large amounts of muscle from lifting weights is completely in-accurate!

Women have testosterone levels that are much lower than those of men, I’m talking almost 20 percent lower!

Women cannot naturally BULK up.

Here’s my take on the MYTH that weight training MAKES YOU BULKY:

The “I need more cardio and less weights because I want to burn fat and not GET BULKY” thing is the biggest MYTH in all of training.

You will not get bulky from lifting heavy weights..EVER

You know those women bodybuilders who look really bulky? They eat, train, and take supplements specifically so they can look like that! They’ve probably been working towards that goal for years and years.

Here’s the truth: when you pick up heavy things, your muscles get STRONGER (but not necessarily bigger).

If you supplement with testosterone which most regular people do not do, and eat way more calories than you are burning every day, you will get bigger.

If you lift heavy weights, and eat less calories from healthy non processed Warrior 20 type foods your muscles will get stronger and you will burn the fat on top of your muscle, and get that “toned” look that you’re after.

This is Manuela.

She’s been training and lifting heavy with us for almost 2 years now.

She’s lost over 100lbs!

Fat Lossimg_1105-1

Using light weights for 20+ repetitions builds muscular endurance; it doesn’t build tight, toned, strong muscle.

To burn fat, build lean muscle and feel good You must continually force yourself to pick up heavier and heavier things as you get stronger.

Another issue I’d like to address is spot reduction.

When you start to lose weight, and this will happen! There’s no exact order in which it comes off. It might come off your arms first, then your legs, then your belly, then your chest, and then your butt. Or in a different order, depending on your personal genetic makeup.

What makes fat disappear faster? Your diet will be responsible for 100% of that fat loss. Strength training in the TFW System using big compound movements like we do recruit lots of muscle (will force your body to rebuild and repair that muscle, which requires extra calories burned, even after the workout is done!)

You need cardio to lose weight.

The common thought ingrained in our minds is we have to perform hours of “chronic cardio” on the elliptical and treadmill to burn fat and get the body we desire

I’m a big fan of “do what makes you happy.” If you happen to enjoy running or zumba that is awesome. More power to you.

But if you are ONLY doing those things to lose weight and you’re not seeing results, There’s a better way.

When you strength train, and cardio train the way we do at TFW your muscles are broken down, and then rebuilt for 24-48 hours after the workout. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process ( this is known as the ‘afterburn’ effect). What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout.

I know it’s difficult to let go of what you see and read in newspapers, magazines and commercials. But you have to trust me on this one.

I know some of this advice goes against long established fitness myths you may be comfortable with.

BUT is all about stepping out of your comfort zone.

If your goal is to get in the best shape of your life, then you must incorporate weight training into your routine.

You can do it!

Looking for training system that will help you look and feel your best?  Click the link below and sign-up for the TFW Mahopac Kickstart Program.


About the Author John Praino

Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.

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