Posted Oct 14, 2015 by Gym Source in Cardio Training and tagged dumbbells, elliptical training, Home Gym, home gym equipment, Octane ellipticals, strength training equipment, strength training workouts, treadmills.

How to lift weights without getting bulky

Every day, women walk into Gym Source ready to tackle their biggest fitness challenges. More and more, those goals include hitting personal weight training milestones. Still, the question arises among many women in training: How do I lift weights without the bulk? 

First, it’s important to understand that five pounds of muscle simply looks leaner and more contoured on the body than do five pounds of fat—on men and women alike.

Second, enormous preparation and planning goes into the physiques created by professional female body builders; without that level of full-time dedication, mainstream weight training won’t produce the same hyper-definition and bulk.

But for women seeking greater strength and muscle tone, nothing beats a healthy weight lifting, compound exercise, and cardio training mix. Here’s how to make it happen, less the bulk:

  1. Increase your weights, incrementally. After a while, those lightweight (3-10 lb.) dumbbells can only help so much. When you stop feeling sore after a workout, it’s time to add 2-5 lbs. to your routine (taking care not to do too much, too quickly).
  2. Focus on larger muscle groups. If you’re tight on time, focusing on larger muscle groups—and resting as little as possible between reps—gives you more bang for your workout buck. Why? Because of EPOC (Excess Postexercise Oxygen Consumption) training effects, a by-product of weight training that enables your body to burn more fat and calories for hours after your workout is over.
  3. Incorporate compound exercises. Working more muscles simultaneously results in more calories burned, period. In addition to squats, lunges, planks, and sit-up—don’t be shy about adding free weightsto your squat press, lunge (with side raise), chest flies and plank rows.There are a ton of benefits of incorporating multifunctional gym equipment into your workout routine. With home exercise equipment that pulls double duty, you can treat your body to a versatile, efficient full-body workout.
  4. Do real interval training. Cardio equipment technology is continuously evolving to provide more effective workouts, variety in routines to keep you engaged and motivated, and more features to deliver the high intensity workouts that meet your cardio needs (See: High Intensity Interval Training).Take advantage of the features available on the best treadmills and ellipticals for home. For example, the Octane Q47 elliptical offers workout boosters that act as your own personal trainer, allowing you to train and target specific muscles. Enjoy a product demonstration of the Q47 elliptical by one of Gym Source’s fitness equipment experts.
  5. Tackle those treadmill sprints. To burn fat and calories—and to keep core muscles aligned with your upper- and lower-body training—interval treadmill sprints are a must. Sprint for 100, 200 or 400 meters, then walk or jog until you’re ready for more. Repeat 8-12 times for effective results that complement your strength training routine.

To get the most out of your strength training routine, get to your local Gym Source. Our skilled equipment experts can match you with the right fitness equipment to meet your goals.

Even better, we can help you find a qualified personal trainer in your area to help take your fitness even further. Visit us online, at the showroom, or call us today.

Please note, workouts suggested on this website are not to be interpreted as treatment plans or substitutes for medical consultation. Before undertaking any exercise program, please consult a physician or healthcare provider for appropriate safety precautions. If at any point during a workout you start to feel dizzy, faint, short of breath, or experience physical discomfort, discontinue your exercise immediately and consult a physician.

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