The Big, the Bold and ...the Beautiful?

This is Juliette, a female body builder. I don't know her, but she looks like she must be a winner in the body building arena. Do you think Juliette just did a few lunges, bench presses and ab crunches to get this physique? The answer is a big fat "no." Don't get me wrong, Juliette worked really, really hard to get this body, but she also added some special sauce to the recipe.

Although I am fascinated by the world of body building I have to chuckle when women say to me "I don't want to get to big. I just want to tone up." It's always women, too. Men never say that...go figure.

This does lead to an interesting point. What makes someone (women) think they are going to get "big" anyway? My theory is that they must be reading Muscle and Fitness, Flex or Testosterone:Muscle with Attitude. Right? Because aren't one of those magazines sitting next to your toilet?

Anyway, tone vs. muscle. Is there a difference between toned and muscular? No. When people (women) say "toned" they typically mean low-moderate body fat, feminine figure, some visible muscle definition and no "bat wings" hanging from the back of their upper arms. They (women) don't want to be "big" like Juliette. And thank God, because it just isn't pretty to look at, even on a man.


So, ladies, go ahead and lift some heavy weights to get a feminine physique. You will lose body fat, get stronger, become healthier and look and feel better.

Here are a few reasons you won't big!

. You're not taking anabolic steroids


2. You don't have enough testosterone (in fact, women have 20-30x less testosterone then men)


3. Muscle fibers are smaller in women


4. Muscle fibers can only get so big.


Just to be sure you understand that lifting weights is a good thing, here are some interesting facts as to why you should lift weights and lift heavy on a regular/semi-regular basis.


1. Women have lower amounts of muscle tissue and if not weight trained, by age 70 could lose functional ability (i.e. can't get off the toilet)


2. Use it or Lose it! Motor neurons actually die off if you don't weight train, leaving you unable to use the muscle.


3. Women store fat under the skin (subcutaneously) compared to men who store fat deeper in the body. When you exercise, especially weight training, fat loss comes off first subcutaneously. This will make your muscles more defined.

Here is a great example of an exercise that will build strength and muscle development and make your legs look beautiful!

The Rear Foot Elevated Split Squat.

I know, I know this video is of a collegiate male athlete. However, he is being coached by Mike Boyle, a well-respected strength and conditioning coach to professional athletes, collegiate athletes and others. Watch all the way through to get training ques.

Post your questions or comments!

In Good Health,

Marie