Clients often tell me one of their goals is to get toned. They don't want to add muscle and get bulky, just slim down and tone up.
Friends, you can't get toned without adding muscle! For years, females have been sold on the idea not to lift heavy weights or eat protein because we will get bulky. This is FALSE!!
Muscle boosts your metabolism + muscle promotes fat loss! And, as we age this becomes much more important. If you want to increase your metabolism, you have to progressively overload the muscles!
I was a cardio queen for years and still love cardio. I crave running each and every day! But, cardio alone will not help you maintain a strong Basal Metabolic Rate (BMR) long term, especially as you age!
As we age, bone density decreases, hormones change and with little muscle, your metabolism will slow down at a much faster rate.
I lift weights because it makes me feel strong, helps with muscle imbalances, helps me run longer and faster and keeps my metabolism strong! When I just do cardio alone, take marathon training for example, I tend to hold onto unwanted fat! Why? Because my metabolism isn't running as strong because I don't maintain as much muscle mass. And, long distance running increases cortisol (the stress hormone) in the body, which over-time can cause us to store fat!
So, I encourage you to use weights! Challenge yourself! The last few reps should take you out of your comfort zone. Try to steadily increase your weights over time. I promise you won't get bulky and your body will thank you! And, as you age, you will metabolize food much faster and appear lean and strong … NOT BULKY!