As a female, will I bulk up lifting weights?

No, women do not have the testosterone levels needed to "bulk up" unless they are supplementing with that hormone. Using heavier weights is necessary at specific points in training in order to challenge the muscles. This is the only way the muscle will change definition and increase the body's lean mass; otherwise, it will merely maintain its current tone.

If women don't get "big" from weight training, why are my arms/legs/waist bulky when I lift?

Depending on genetics, some people are predisposed to carrying more body fat in certain areas than others. Diet and stress also play a role in where you store your body fat. Much of what women see as "muscle bulk" is actually body fat over the muscle. In the initial stages of training, the muscle is growing beneath a layer of fatty tissue. As your metabolism increases through weight training, this layer of body fat will begin to melt away, revealing toned muscles rather than "bulk".

Why can't I just do a lot of cardio to lose weight? After all, it's just calories in, calories out right?

This may work in the short-term. However, lean muscle mass is the key building block to increasing your metabolism. While cardio does burn fat, it also tears down your muscle tissue; thus, lowering your metabolism. (Cardio must be supplemented with proper nutrition and strength training to avoid this result). The goal is to burn fat at all times, not just while you are running, jogging, biking, etc. The more lean mass you have, the more you are burning at all times!

If I just want to "tone up", should I lift light weights with high repetitions?

In simplistic terms, if you lift the same amount of weight for the same number of repetitions in every workout, you will see the same results. Our goal is different results-to see change in the body. You must shock your system to avoid plateaus. This is done by using different lifting tempos, rest periods, and resistance intensities (amount of weight) during different stages of your training.

"Toning", "firming", "sculpting", and "shaping" have undertaken a misleading connotation in fitness. They are all a less threatening version of the same concept: "building muscle". In order to tone up, one must place increasing demands on the body through a proper weight lifting program.

If I stop working out, will all my muscle turn to fat?

Muscle and fat tissues are made up of entirely different cells in the body. Muscle cannot turn to fat just as fat does not turn into muscle. If you stop weight lifting, though, you will lose muscle mass that you have gained. Decreasing lean mass will negatively affect your metabolism. The more lean mass you have, the more calories your body will burn at all times, without lifting a finger!

Can weight training help my running?

Lifting weights undoubtedly increases your strength, which will make any cardiovascular activity less strenuous on the body. By strengthening the muscles supporting your knee and ankle joints, you also reduce your risk of common running injuries. Weight training also places your muscles under tension for longer periods of time than usual, which can significantly increase your overall muscular endurance. Incorporating plyometric routines into your training will greatly increase your running power as well.

How much protein should I be eating?

In order to just maintain the muscle you already have, you need to be eating about 1g of protein per pound of lean mass. (You must find out your body fat % for the most accurate calculation). If you are weightlifting, you should be eating closer to 1.5g protein/lb lean mass.

How many calories do I need to cut to lose 1 lb/week?

1 lb of fat = 3500 calories. If you cut out just 250 calories from your regular diet each day and burn an extra 250 calories in your workout, you will easily drop that pound. Most people will burn closer to 400 calories in a moderately intense training session.

How do I get more energy for my workouts?

Your body's energy is a direct reflection of how much sleep you are getting and what you are putting into your body. Eating processed foods can heavily weigh down your energy levels. If you are working out hard every day, you may be putting to much stress on the body for full recovery. Remember, your muscles are tearing when you are lifting and need at least one day of rest to rebuild. Certain supplements, such as Vitamin C, iron, or zinc can also assist in energy boosting.

Why should I choose weight lifting over other forms of exercise, like yoga or pilates?

While all of these exercises options provide great benefit to the body, strength training is most efficient in building lean mass. As we get older, our lean mass decreases making it extremely important to weight train in order to maintain a healthy metabolism. The higher your body fat, the more you are at risk for diabetes, low bone density, back pain, high cholesterol, high blood pressure, and even some cancers. The real answer, though, is that you should not choose one workout modality over the other. To balance your overall fitness level, you will see the best results by integrating multiple forms of exercise into your routine.