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Most of us have gotten the memo: strength training is a must for women who want to improve their health, feel fit and strong, and lose weight. But lifting weights can be an intimidating thing if you’re new to the game. When they first start strength training regularly, some women say they gain weight or feel themselves getting bigger, which can be a turn-off. If that sounds familiar, don’t go anywhere. We chatted with two experts who will explain exactly why that happens and what you can do to prevent it.
“As you demand more from your muscles with weight training, it develops microscopic tears in your muscle,” Joel Freeman, Beachbody Super Trainer, told POPSUGAR. “Then your muscle [is] going to regrow bigger. So with that, it’s going to be heavier.”
“Even though we know muscle weighs more than fat, we see the number creeping up and you definitely freak out.”
Don’t let this discourage you! It’s all part of the process. As you build up all that muscle, you’re also revving up your metabolism, which will help you burn more fat in the long run.
“If you’re getting too big, it has nothing to do with your training in the gym. It’s what you eat.”
It’s that simple. If you feel like your body is getting bigger, rather than leaner, as you’re lifting weights, Magnus insists this has nothing to do with your workouts. It’s all about your diet. Easier said than done, we know, because the bottom line is, you get hungrier when you do more strength training.
“It is really easy to be hungry,” Joel confirmed. “That’s how your body reacts when you’re strength training, so it really comes down to making sure that your macros are measured out. Today it’s so easy to measure your macros using apps.”
He recommends following the very simple formula of eating 30 percent protein, 40 percent carbs, and 30 percent healthy fats. This should keep everything balanced and help prevent any extreme weight gain.
“It is really easy to be hungry. That’s how your body reacts when you’re strength training.”