Attention Ladies: Here’s PROOF that Lifting Heavy Weights will NOT make you Big and Bulky

Well over a month ago, I revealed the deception and some of the misleading information within the fitness magazines and media, specifically the publications directed toward women in my article I Don’t Want to Get Big and Bulky – Fitness Marketing and its Effect on Women.

In fact, as a result of publishing the article, I’ve discovered many women didn’t know anything more than what they’ve been told by the media.  It’s no surprise, either.  When the majority of our expert information is coming from trainers to the stars, it’s hard to imagine the information could be lacking or misleading.

However, as I mentioned in the previous article, these publications exist for one reason – to make a profit.  I suppose their research suggests Americans (and the entire human race) are inherently lazy and that a quick-fix headline is sure to keep the revenue up.

Just looking at any other product being sold, especially those within the health/fitness/exercise niches, it all rings true – no one wants to work for the results if a shortcut is available.

If you can attain the body of a Greek goddess in 3 weeks without having to lift weights and while eating anything you want, why would you do anything different?  The problem is the promises don’t deliver.

Month after month, women (and men) continue reading with hopes of the next best piece of information that will lead them to similar results of the cover model of their favorite publication.

Shortly after publishing the article, it was spread all over Facebook, as well as Reddit and questions continued to pour in.

The most common questions were

  • “What if we’re just beginners?  Are the 5 pound dumbbells okay to get started with?”
  • “How would you suggest a lady get started in the weight room using free weights and machines?”

The answer to the first question, of course, is yes.  It’s okay if you’re beginning weight training to start with the lightest weight available. You just don’t want to continue with these weights forever.  If you do, you’ll never make the adaptations responsible for producing a lean, sculpted physique.

So while the light dumbbells are fine for a short period, the goal is progressive overload (lifting more weight) over time.  If you aren’t getting stronger over the long-term, you are spinning your wheels, my lady friends.

Before I get to the second question, I want to make a quick point and then elaborate with some guest contributions from some ladies who’ve been strength training for some time with respectable physiques to show for it.

The number one concern I’ve come across online, and in casual conversation with women who are interested in fitness, is this fear of getting big and bulky.  In case you’re unfamiliar with how the male and female bodies differ hormonally, the primary difference is the levels of testosterone between the sexes.

I know I stated this in the last article, but it bears repeating.  Men are naturally leaner, stronger and can carry more muscle mass than their counterparts.  The reason why is due to the levels of testosterone within their system.

So for all the females reading today, have no fear – I can assure you with all certainty that you’ll never, ever look like a male as a result of training for strength with heavy weights.

Don’t just take my word for it, though.  Today I’ve pulled from some ladies I highly respect in this fitness game to contribute their thoughts, ideas and to PROVE that proper strength training can be a great way to build a lean, attractive physique and never become bulky.

Read moreAttention Ladies: Here’s PROOF that Lifting Heavy Weights will NOT make you Big and Bulky

From Fluffy to Ripped, Sans the Obsession: Chris Brown’s Transformation

Back in February, I recall getting an email from a guy by the name of Chris Brown who was interested in some fitness consulting.  He found my work through my friend Google, and claimed to have devoured many of my articles since his discovery.

“Ever since I read your No-BS Approach to Looking Great Naked, I’ve been hooked”

is what he said in the opening email.

He went on to explain his experience in athletics growing up, which ultimately led to playing some professional baseball for a short time, before going back to graduate school to further his studies at Salve Regina University.

I knew from the beginning that I’d be able to work with Chris due to his experience in athletics, but his passionate desire to learn and grow he expressed in our email exchange.  I’ll never forget the last line of his first email that read “my work ethic is ridiculous and I love the gym, so I’m ready for the challenge.”

At first, I thought “okay, we’ll see how determined he is” and we continued our conversation which resulted in him starting the official JCDFItness training and diet protocol on Monday, March 7.

I was extremely pleased with his familiarity of the major compound lifts and willingness to let go of the reigns.

While I won’t go into his exact training protocol, I want to highlight a bit of what we did to get the results presented below.  To start off, Chris had been doing the popular Stronglifts 5×5 program.  I was already a fan of this guy – no bro-training to speak of.

Chris’ starting weight was 205lbs and ending weight was 186lbs.  He is right at 6 foot tall.  The time frame in between photos is about 16 weeks.  So on average, he dropped just over 1lb per week.  I think you’ll agree the difference in appearance is fairly drastic.  He transformed from a soft look into a very lean, athletic appearance. 

Read moreFrom Fluffy to Ripped, Sans the Obsession: Chris Brown’s Transformation

I Don’t Want to Get Big and Bulky: Fitness Marketing and its Effect on Women

I imagine people are laughing when they see me in the coffee shop, propped back reading Women’s Health or Fitness magazine.

I’m perfectly okay with this as I have my reasons for maintaining a subscription to said magazines.  It’s not for the training or nutritional advice, nor is it to improve my sex life.  I mainly read these magazines because I don’t quite understand women.

No male does.  However, I long to get a glimpse of what’s going on between their ears, at least from a fitness standpoint.

On the other hand, one thing I do understand quite well is marketing and sales psychology.

I also know how to write a training program and give someone dietary advice that’s inline with their goals.

What I’m finding in the magazines, on TV, and on the products we continually see in the retail outlets, are not necessarily in line with what it takes to get great results – especially when it comes to the female physique.

There are a few problems that I hope to shed some light on today with this article.

Read moreI Don’t Want to Get Big and Bulky: Fitness Marketing and its Effect on Women

My Life in Training – A Reader’s Story

As many of you may or may not know, Facebook (add me!) is taking over the world.  While it’s easy to get lost in the sea of apps, games and other ridiculous stuff on the site, I’m incredibly happy that I’ve decided to be more active on there as of late.

It’s mainly because I’ve gotten the chance to develop some pretty cool relationships with my readers and other fitness enthusiasts – more so than I have been through just my writing and email.

I’ve been incredibly busy the last few weeks with work, finishing up my academic semester at MTSU (I’m actually typing this from the library right now), planning for the summer travels and other fun stuff I have planned for the site.

So today’s guest article is by a young guy I’ve been getting to know as a result of being more active on Facebook and I couldn’t be happier to publish this post on his behalf.  I see a lot of myself in Jordan – mainly his drive and open-mindedness at such a young age, as well as his minor obsession with psychology and personal development.

So, without further rambling, here are some words of wisdom from the up and coming Jordan Syatt who now writes a ton of awesome articles at

Read moreMy Life in Training – A Reader’s Story

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