A common fear of women when they start a fitness program that has weights is if they will get bigger muscles. Many women want the tone look, without the bulky muscles.
First thing, when someone is “toned”, this just means that they have a small amount of bodyfat and you can actually see the definition of the muscle. If the person has a higher amount of body fat, you won’t see the muscle. The muscle is there, you just won’t see it.
You can be “toned” in a smaller body frame and a larger body frame.
Just lifting weights won’t get you bigger muscles though.
There are a few things you need to get bigger:
- A hypertrophy program. This is bodybuilding type workout. Slow controlled movements. Dedicated workouts to target specific muscle groups. CrossFit does not do this.
- Higher calories and higher protein. You have to feed the muscle. If your goal is weight loss, you are in a calorie deficit, so it won’t allow you to get bigger.
- Many months and years of consistency with 1 and 2.
- Testosterone. Men have a bunch and it is still really really hard for us to get bigger. Women hardly have any.
Watch the video as I explain some other things. Let me know if you have any questions.
-Coach Drew