“I don’t want to get bulky.”

“The scale says I’m not making progress.”

“How do I get arms and legs like her?”


“Will cardio make me look toned?”

“I want to lose weight in this area, but not in that area.”

We’ve all heard these comments before. Maybe they’ve even slipped from our own tongues. In today’s world of information overload, it’s easy to get confused when separating fact from fiction.

What REALLY happens when you begin lifting weights?

Let’s take a deeper look at what females can expect before and after weight training.

‘The Incredible Bulk’

One of the most common misconceptions that keep women out of the weight room is the fear that they will begin to resemble Arnold Schwarzenegger. Unless you decide to pump yourself full of testosterone (and/or other performance enhancing drugs) and eat yourself into oblivion, it is virtually impossible to obtain a body resembling the kind that women say to looks ‘manly’ or ‘too bulky’.

Women simply aren’t built that way naturally and can typically only get that way UNnatturally.

The truth is that when you start to pick up heavy things in the gym and have your nutrition dialed in, your body will become STRONGER, not bulkier.

Your muscle tone will begin to feel and be denser, the fat storages within your body will begin to shrink, and you will find yourself looking ‘toned’ and ‘sculpted’ in a beautiful and empowering way.

female weight training before and after_2Ditch the scales

Yes – you heard that right. Throw. It. Away…

For decades, the dreaded ‘scale’ has been the prime objective of subjective progress. Familiarizing yourself with factors that influence what the scale has to say is important for all women to understand.

Here are some important determinants to consider before you jump on the scale and become discouraged…

Water makes up about 60% of your total body mass. Things such as dehydration and salt intake can drastically influence what the scale reads. If you’re even mildly dehydrated, your body will hold onto water and potentially cause the scale to read higher than before.

Increased sodium intake can contribute to water retention as well – especially when paired with dehydration.

Glycogen is another factor that can influence the scale. Glycogen is stored in your muscles as well as in your liver and can be thought of as your ‘gas tank’. These storages weigh up to 4lbs and can fluctuate daily and hourly depending on your carbohydrate consumption (more carbs equals heavier storages, less equals lighter storages).

It’s not uncommon for a person’s weight to shift up or down 2lbs during the day due to this phenomenon, yet it has nothing to do with fat loss or gain.

It’s recommended that the best time to weigh yourself is first thing in the morning because during the day as you consume food, your bodyweight can shift up or down depending on how dense the food is you are eating (remember – food has a weight too!).

Tomorrow, in Part 2, I will continue to share more about the importance of maintaining a strong body & to lose weight too.

Connect with Expert Emma Pietrzak.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans