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DEL.ICIO.USWeight Loss and Fitness Mythbust #1: Weight Lifting Makes You “Bulky” and Fatter
The Atlanta Journal-Constitution
The following is the first of many blogs to come about weight loss and fitness mythbusting. Your comments and questions are imperative, as I can literally write a book giving much more detail about each one of these “mythbusts.” I look forward to your questions and comments:
One of the biggest myths regarding weight loss and fitness, is that weight lifting makes you “bulky” and/or fatter. Funny thing is, it was not created by the unscrupulous weight loss industry. Instead, it is a general misconception created by people who have no scientific evidence to back it up. As a matter of fact, studies prove that weight training decreases body fat and is the most effective form of exercise in helping you decrease body fat. You don’t get the results while you’re doing it, but as a result of doing it.
You see, muscle is the only place in the body that utilizes fat as energy. As you get older, you lose muscle (known as muscle atrophy). This is the reason why you begin to gain body fat when getting older. You can compound the effects of muscle atrophy by going on a diet or doing lots of cardiovascular activity. Doing too much cardiovascular activity without eating enough can speed up the breakdown of muscle.) Therefore, the more muscle you lose, the easier it is for the body to store fat.
Have you ever known anybody to gain weight back after going on a diet (maybe you)? The absolute only way to prevent yourself from losing muscle is lifting weights. You also have to make sure you get enough nutrients in order to create more muscle. Besides improving your ability to burn more fat, weight lifting is proven to be effective to treating diseases such as diabetes and osteoporosis. Therefore, you must not avoid weight training out of fear of getting hurt or “bulking up.” If you’re unsure of where to begin, have someone monitor you. In regards to “bulking up,” it is a flat out lie. If it were true, then how do explain all of these men and women that you see or you hear about getting shapely muscles, sleek arms, rock-hard abs, and beautiful legs through weight training? How do you explain why they keep doing it? It’s simple- It’s because it works.
My experience has been that the fear of weight training is more guided by the understanding that pain and time are a part of the equation. In other words, you are going to experience muscle soreness and it will take time (commitment and dedication) to reach the goal. I’m talking about months of dedication, not a magic, quick fix program. You can lose all the weight in the world, but you’ll never get the strength, muscle tone, and health benefits of fat loss without weight training. You just have to accept that it is something that you are going to have to do.
Comments
By Robert
May 22, 2006 10:14 AM | Link to this
Trueisms:
Muscle weighs more than fat. Simply “losing weight” means nothing because you could be losing muscle. Don’t worry about the scales!
Steroids do not magically make you more muscular. Muscles must be exerted in order to grow. Taking steroids without exercising will only cause you body to go bonkers and you will not gain muscle.
Your heart is a muscle and it must be excersized through cardiovascular methods - jogging, running, bike, etc. Weight training alone only exercises your heart a moderate amount.
From personal experience….
When I start to weight train, I gain weight. This is due to increase in muscle mass quickly, but I still have the fat to lose.
It takes about a month to see a reduction in body size due to fat loss once I begin weight training. However, with the loss of fat, my newer/bigger muscles begin to visibly reveal themselves.
If I stop weight training, just the reverse happens. Muscles beging to shrink and so I lose weight. However, body fat begins to increase and so my body size goes up. Eventually by body weight does increase.
By modest
May 22, 2006 10:52 AM | Link to this
Muscle weighs more than fat? This saying has always ticked me off. Is a pound of feathers lighter than a pound of cement? No. Muscle is more dense. So while you might weigh more, you are still thinner and leaner.
By wayne
May 22, 2006 10:54 AM | Link to this
I concur that ‘weight’ does not mean very much. My wife is obsessed with weighing 115lbs, so she doesn’t eat much, does not exersize, and reaches her goal while lulling her metabolism to into slow motion.
She is a ‘skinny fat’ (as Covert Bailey calls them). It’s really much better to get some cardio exersize, do some resistance exersize, and the weight will settle in whereever it should be.
By lauren
May 22, 2006 11:01 AM | Link to this
that is incredible.. i have been weight training and doing cardio for quite sometime now and those 2 combo’s have been the best.. So many women are so worried about lifting weights and “bulking up”… people don’t realize how long it takes to develop muscle..finally someone who lets everyone know its a lie! What about now.. if doing this for so long and the results have somewhat slowed down?.. what do you suggest doing as far as maybe tricking my body or maybe it has gotten used to everything?? what can i do? Thanks so much! Great article! best of luck! :) -Lauren
By James L. Johnson
May 22, 2006 11:17 AM | Link to this
I’ve found that it is a combination of diet and exercise. However, it’s not simple because our society is not designed in that manner.
Most of the food we eat is high in fat and low in essential nutrients. Some people don’t have the time to go to the gym. Then people aren’t aware of the benefits of calestetics or the proper way to do them.
I find that one can eat the food they won’t hower they need to learn portion control and meal planning. Meal at MacDonald’s is not good no matter how you slice it. However, one could eat it were they to lower their portion and maybe even skip the large drink. Then you still have over a third of you caloric intake but, you have some more room and time to burn the fat.
The best way to eat is whole grains and plants with low fat protein. However this is not convenient or cheap. Then you should have several SMALL meals in the day to boost the metabolism and not eat to be full but satisfied. This is difficult because it goes against cultur and conventional training.
Exercise doesn’t have to be over strenuous. Its should have a goal. An hour of train 3-4days a week is exceptable. 30min of resistence training and 30min of cardio. However most people think this should be continuous…this is not true. A beginer should have 1-3 rest between sets of resistence. A good number of set would be 3 depending on the person and weight. If you are too tired to do the 3rd rep you are doing TOO much. Doing too much is just as bad and not doing enought…you could cause your body to exspell protein etc… Moderate to Advance people should have a rest of 1-2min between set and 3 between circuits. The cardio should simply have you heart working. If you ride a bike or treadmill…30mins+ plus is acceptable. However, if you can only walk…this is beneficial as well, how you may need to walk LONGER…about an 1hr.
I hope our hosts find my information acceptable and that you the reader find it beneficial.
For reading…I suggest. Men’s Health or Women’s Health magazines and Body for Life.
By E. Lewis
May 22, 2006 12:00 PM | Link to this
In order to get that bulk from weight training you would have to be at such a low percentage of body fat that it’s a problem most of us will never have to worry about.
By Psycho Belle
May 22, 2006 12:10 PM | Link to this
For a long time I avoided weight training for my legs and did upper-body weights and ab work only, because my legs were already very muscular from riding a stationary bike and walking, and I didn’t want them to get “bulked up.”
But a coworker who’s a runner said that even though he always had muscular legs, adding lower-body weight training to his workout did not bulk up his legs. More importantly, it had the added benefit of improving his performance as a runner.
My concerns about performance aren’t the same as his, but I understand physics and exercise physiology enough to understand that if I can ride my bike for 30 minutes at 17.5 mph, I will burn more calories and be in better condition than if I ride it for 30 minutes at 16.5 mph. Adding the lower-body weight training has enabled me to ride the bike faster without being tired, and it hasn’t bulked up my legs one bit.
By Ross
May 22, 2006 12:25 PM | Link to this
Great article and so very true! I cannot believe how much more I can eat and still stay lean with weight training. It is the fat on top of the muscle that makes you look “bulky’ not the muscle.
I try to convince my wife, Camelle, that in order to “firm up” she needs to lift weights!
By Jam
May 22, 2006 01:24 PM | Link to this
Just this weekend a girlfriend of mine stated, “I don’t lift weights, I’m a girl.” I shrugged. I will never cease to amaze me how that myth that women lifting weights will give them the body of Arnold with their head on top!
By Todd Scott
May 22, 2006 01:26 PM | Link to this
I agree… great article!! If more people followed your advice we wouldn’t have over 70% overweight! Good job, Keep ‘em comin’ Kelly, I can’t wait to see your next myth bustin’ article!
TS
By Bryan
May 22, 2006 02:57 PM | Link to this
to Modest….when someone says muscle weighs more than fat, they’re not making the same argument as one lb of feathers vs. one lb of cement. They mean that one lb of muscle takes up much less space than one lb of fat. If you use the Google image search on the phrase “muscle vs fat”, one of the first pictures will show you what 5 pounds of mucles looks likes compared to 5 pounds of fat. It’s true, they both weigh the same, but muscles takes up a third of the space. That’s what the saying is supposed to mean.
By Robert
May 22, 2006 03:10 PM | Link to this
To bulk up (build muscle) from weight training, you have to break down the muscle through exercise. This means lifting more weight.
It is really a lie to say to increase repetitions. This does not break down the muscle in the same way and so you never really bulk up. You end up looking like a runner or swimmer with long and lean muscles.
Lifting heavier and heavier weight is the ONLY way to build muscle. Of course, you have to allow the time for the muscle to repair itself before repeating the process. And, you have to be eating sufficient protein so that the muscle can repair itself. Carbs do not repair muscle.
Also, when you tear down the muscle, you will experience muscle pain. Atheletes call this “good pain” as opposed to injury pain. This pain is literally the muscle tissue that has been torn down due to use. When it repairs itself it will be stronger with more bulk.
By joeygal
May 22, 2006 03:35 PM | Link to this
Interesting discussion. Does anyone know how beneficial is lifting and holding, versus doing reps? Like, if you lift a wt and hold it for a certain amount of time, versus doing reps with the same wt. As far as bulking up, I like that look for gals. I have great admiration for muscular gals. In fact my naturally skinny arms are looking soooo much more defined and healthy since I started challenging myself more in my upper body work.
By Rose
May 22, 2006 05:40 PM | Link to this
I have a question for you guys, too…I am an old (46) college athlete who has gotten very fat. Besides bad habits early on, I also have PCOS, a metabolic/hormonal problem which makes it very difficult to lose weight. In essence, all of my hormones are elevated, even my testesterone. I have been back at the gym since January. I am now doing 45 minutes of cardio 5x a week (Cybex machine) and weights 3x a week. I am lifting 3 sets at my maximum, which is slowly increasing. The trainer at my gym is astonished at the amount of weight I can lift comfortably. YET — my weight has not changed at all. Thankfully I am more toned, if a 280 pound woman can be toned. I have strong legs and arms, with a horrible midsection. I am not dieting, per se, but I also have not increased what I am eating. This is getting discouraging, to be working so hard and so consistently and not seeing the scale move at all. How would you feel? And what suggestions can anyone make?
By Flo
May 22, 2006 08:05 PM | Link to this
Rose: I have been exercising for eight plus years. I do not do many weights, but my husband encourages me to start doing more. Since you are not dieting (per se) try eating more types of food that is healthy for you. Also, you might try smaller meals, doing them four times a day rather than three. I commend you for your persistance of exercising and weight training. The positive attitude you have is a very big plus in your corner.
By Jeff
May 23, 2006 08:52 AM | Link to this
Does anyone have an opinion as to whether resistance training (e.g. Soloflex) provides the same benefits as weight training?
By John
May 23, 2006 09:16 AM | Link to this
I’m a middle aged runner and cyclist and would like to add some bulk to my upper body. I’ve cut back over the years but I’m still not as proportional as I’d like to be…i.e., big muscular legs, not much upper body. I do a lot of upper body weight lifting and try to increase the weights but I just don’t gain much bulk. Is it possible to gain upper body muscle while doing a lot of lower body endurance workouts. I admit some of this is vanity, but I want it all. Not realistic?
By BC
May 23, 2006 09:30 AM | Link to this
Bravo for this blog. It’s seems impossible to get my wife to weight train. I have been suggesting it for years to help her lose weight. She has been on many diets and I will tell her that exercise and weight training is essential. However, it goes in one ear and out the other.
By Doug
May 23, 2006 10:29 AM | Link to this
I have a question about how long a workout should last, to get a benefit. Like many here on this blog, I don’t particularly enjoy working out but understand its importance. I typically go to the gym, and spend 5-10 minutes on a stationary bike to warm up, then spend 20-25 minutes going through a circuit of machines, alternating from upper-body to lower-body. This routine (and time period) was the way I was taught from an old college circuit training class I took. I play hockey and am mostly trying to tone up, but maybe build some bulk too. Is 30 minutes total enough to see a benefit or am I wasting my time by not spending more time in the gym?
By Kelly Huggins
May 23, 2006 02:36 PM | Link to this
Alright guys! Keep the comments and questions coming. I will try to answer any questions, provide responses and comments by the end of the week.
Kelly “The Fitness Mythbuster” Huggins
By Bam_Bam_of_Atlanta
May 24, 2006 01:51 PM | Link to this
I am 46 and recovering from a heart attack less than a year ago (too much stress). My company put in a gym with free weights. My doctor gave me the go ahead to lift and I am going at it just like when I was in my 20’s. And just as fast as my youth, the muscle is going on and the strength is going up. I can not count how many co-workers say people our age are too old to get cut, bulk up, and lift heavy weights. Baloney! So you can guess what they say about me going at it. The doctors are happy to see me doing it in addition to cardio work outs. For me it is building my confidence back up, getting me back into shape, reduces the odds of any future problems, and helps a lot with stress which is my #1 risk factor to work on. It almost makes me look forward to going to work where a 1 hour lunch gives me enough time. I hope I can lift weights till I die.
Don’t believe anyone who says you are to old.
By Anna
May 26, 2006 10:08 AM | Link to this
I lost a lot of weight over the course of a year and a half the wrong way - I cut my calorie intake down to a really low level (1200-1400, but often times less) and every once in a while I would do an hour of consistent cardio on the elliptical machine (without the arm movement). Even though I ate less calories over the past year, they are healthy foods (fruits, vegetables, lean meats, oatmeal, wheat bread, etc).
I am 5’8”, 22 years old, and I now weigh 131 lbs, but 2 weeks ago I was 129 lbs. I have no muscle tone (or muscle at all it seems like at times). My legs aren’t firm and I have that skeletor chest. My arms are a bit flabby and the skin kind of just hangs over my lack of muscles. At my heaviest I was 179 lbs (3 years ago). I have since been working to try and correct my current health. I realize I was obsessing over eating nothing and beating myself up over not running enough, and as a result I didn’t feel healthy, I didn’t feel happy, and I didn’t LOOK good (sure I look small and nice in clothes, but I want to look fit, toned, and less emaciated). I recently have been eating more and trying not to obsess over counting calories. The past 2 weeks I have gone to the gym 3 or 4 times - once for a group fitness weight class, another for a beginner water aerobics class, and a couple of times to go through the machinese doing 2-3 sets of weights on each one, as many reps as I could until failure. I really want to build the muscle I lost, without putting fat on. Ultimately, I want to look fit and toned, with some muscle mass visible (not huge, but I like the look of being muscular).. but I am terrified of gaining fat. I also want to try and maintain my clothing size as much as possible, seeing as I have just bought new clothes. I don’t know how many calories I should be eating daily to do this, and I don’t know how much cardio I am supposed to do with the weights. I basically need some basic overall guidance.
Also, is cardio supposed to be done the same gym visit as weigh training? If so, before or after the weights?
By Kelly Huggins
May 30, 2006 03:46 PM | Link to this
James- You’re not to off base with your comments. Society and culture can have an influence, but it doesn’t have to dictate. Key thing is, that in order to not let culture dictate what you do is to make small changes. I especially agree with self-education from magazines and books. The one’s you suggested are fine. However, you have to very weary of others. Especially that diet only one’s.
joeygal- Low reps high weight is great. High reps and lower weight is good too. Thing is, you have to do it all. Otherwise, your body can hit a plateau. Good news is, you don’t avoid weight training. You can’t get those “toned arms” without it.
Rose- I like your comment best of all. Though I will not ever personally experience PCOS, I have worked with many who have. You do have a challenge and it will take a great deal of time for you to get that “weight” down. That is, even your body fat as you have a hormone imbalance that is reluctant to help you reach your goals quickly. One suggestion that I would make to you is to incorporate circiut training and super setting (doing more than one exercise back to back with little to no rest in between). Change up your routines frequently. Also, extend your cardio beyond 30 minutes and get that heart rate up. If possible (schedule allowing) add one more day of cardio. I hate to tell ya, but you’re going to have to work harder than most to get your bdoy to respond. I promise you though, it can be done. Also, though I am not always an advocate of it, you may need to go on a very low calorie diet. I have recommended a doctor in Sandy Springs (an endocronologist) that has helped my PCOS clients. He recommends the exercise part too, that is one of the reasons why I like him. If you want to know who he is, I can e-mail you privately.
Jeff- Weight training is resistance training that incorporates gravity. Things such as the Soloflex and bands, et cetera, use resistive elasticity. Though they are good to use (I use them in addition to weight training), I definitely recommend using weights too. Mainly free weights (i.e. dumbbells and bars). Most everyday scenarios require to lift “free weight” (i.e. bags of groceries, a TV, a stack of dishes, etc). You will better condition yourself to these activities through weight training. (Not that you would become an expert at lifting TV’s, but I think you get my point).
Johm- In my experience with long-distance runners and cyclists trying to add more muscle and not getting it, it is the result of NOT EATING ENOUGH. Yes, you can use muscle as a source of energy when you don’t eat enough. I have also found that eating more is a scary thing for many endurance type folks, but I would be willing to bet that your diet may have a lot to do with no muscle growth.
Doug- To begin, NO, YOU ARE NOT WASTING YOUR TIME. However, maybe, you can spend your time doing it better. For the goals that you are trying to achieve, I definitely recommend changing your routine and get away from circuit training. Time is not so much an issue in weight training. What you do with the time is.
Bam_Bam- Bravo Dear! All I can say is BRAVO! You get it.
Anna- First of all, don’t dwell on the past and just focus on the future. Good news is you understand that in order to not only look fit, but be healthy too, you have to weight train. To keep up this behavior, I suggest not to fear “weight gain.” At 5’8”, you can look great weighing more that 131 pounds. I know this may be scary for you, so I suggest that you get you body fat tested (by someone who is trained and accurate), get taped, etc. Get remeasured every four to six weeks. If you are obsessed on weighing yourself regulary, I suggest that you slam your weight scale with a sledge hammer. (I suggest this in spite of the lastest recommendation that weighing yourself regularly is a good thing, however, the studies did not include people who lift weights or exercise regularly). Beauty is how you feel about yourself, not what the damn (pardon the French) scale says. Though my body fat stays around 9% year round, I am considered to be overweight according to what the body mass index states.
ALRIGHT EVERYBODY- Once again, thanks for you comments and suggesstions. I hope I was of help.