I speak to plenty of women who avoid lifting weights for fear of getting too bulky. Okay, looking like the Hulk is probably not the result most women are working towards, but there are huge advantages to adding weight training to your fitness routine. And no, you won’t suddenly tear all of your t-shirt sleeves apart! Natural lifters need compound exercises to build muscle. You need to mostly Squat , Bench , Deadlift , OHPress and Row You need to lift heavy. Do this and you can gain up to 43lb of muscle without using drugs or training more than three times a week. This even works for skinny hardgainers like me.
Most people can’t stick to celebrity workouts anyway. They’re grueling and time-consuming. Actors have time. They get help from personal trainers and cooks. They get motivated by big paychecks. But most hate lifting, quit as soon as filming ends, and get fat. Check Gerard Butler after the 300.
When insulin is low, such as between meals and during sleep, more body fat is being broken down. Refined, simple carbohydrates raise insulin levels significantly, contributing to increased fat storage. Insulin levels can be reduced by any combination of fat, dairy, fiber, vinegar, or citrus fruits.
Yes, you can pack on size while only doing bodyweight exercises – I did it while traveling the world – and gymnasts train mostly with bodyweight movements. However, this can feel like playing Halo on Legendary difficulty. It can be done, but damn it can be challenging – especially for lower body movements. If your sole goal is to get bigger as fast as possible, access to a barbell for squats and deadlift is almost a requirement.
In fact, medical research shows that consuming too much protein – more than 30% of your total daily caloric intake – could actually harm your body, says protein expert Gail Butterfield, PhD, RD, director of Nutrition Studies at the Palo Alto Veterans’ Administration Medical Center and nutrition lecturer at Stanford University.
More important – don’t try to look like someone else. Build a better body that makes other people want to look like YOU. Do this by increasing your strength and muscle mass first, and then lowering your body-fat to get ripped. This will make you look great regardless of your genes.