Lil Miss Fitness Freak

"And though she be but little, she is fierce"


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Carb Blocker Rantage…Fitness Friday 40

Let me just start with a video Layne Norton posted…

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Link

First of all, LOL

Secondly, our topic at hand can be found at roughly 1:38.

So what are we talking about here?

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Carb blockers.

People take them to basically “undo’ eating carbs…

Lets chat about why these are complete and utter BS!

#SaveYoMoney

We will lead our discussion with some points from Layne’s ranting.

If something is essentially blocked in your body, this means not digested and if you flushed it that would mean diarrhea…

When someone takes these, do you see them runny rapidly to the bathroom after their meal?

No.

“Thank goodness because that would be uncomfortable and, quite frankly, embarrassing.”   -Layne

Why would you have diarrhea?

Diarrhea occurs when the body pulls water into the gut and that causes a ‘dumping’ or flushing of some of the intestinal contents as overly liquid stools. For example, if your body is trying to get rid of something it doesn’t want (perhaps a bacterial infection) or is trying to rebalance a major shift (you eat something with a really high osmolality), water will come in and that will evacuate it in a more quick manner.

And you run to the bathroom.

So no diarrhea is seen from popping these pills before you eat the entire bread basket, so what happens?

Well if those carbs are not digested in the intestines, they make their way UNdigested to the colon. Due to the colon not having enzymes to break down food, your bacteria goes to town on this undigested starch and ferments it. This produces a lot of byproducts (gases, acids) including short chain fatty acids, which can be used as a source of energy by the bacteria. Thing to note is that you essentially still took in all of the calories…

So, fact number one, carb blockers =/= calories being ejected out of the body.

“There can be a “virtual blocker” per say if you block one of the main carbohydrate enzymes..”

So if it doesn’t “flush it out,’ what other way could these things work? Inhibition of the carbohydrate enzymes!

Yes, if you loose/inhibit enzymes to digest starch, than yes some or maybe even quite a bit of it may go undigested. As he explained, you really cannot cause 100% enzyme inhibition…

Either way, you end up with the same undigested starch making it’s way to the fermentation factory that is your colon and get the exact same outcome as before..

Fermentation byproducts (SCFA) –> energy to large intestine –> you still take in the calories.

So again, not what you wanted.

He mentioned, which should be noted, is that this lack of digestion may in fact blunt some of the glucose response, which could be helpful for those with poor insulin control. But we are talking the normal population in this case. 

Everyone, once again, pills are not magic. They cannot make you flush away calories in the food you are eating. They cannot make them go away.

If we didn’t have such an extreme way of doing things (i.e. restrict all carbs then eat the whole kitchen worth of carbs) maybe we wouldn’t have even a thought to come up with some crap like this.

This all leads back to a common theme from me…

Restriction leads to nothing good

Pills lead to nothing good.

I’m talking weight loss pills here..

AOJqpA

Avoid both (oh and Dr. Oz…) and perhaps you will be a lot happier and healthier.

So, although I could just end off with that and say you should trust the words of Dr. Norton (which you should really take him seriously, he knows what he’s talking about), here are some articles for your science-nerds to read up on if you want

Huntington and Shewmake (2010) No clear evidence of benefits AND OR safety hazards of many weight loss aids such as carb/nutrient blockers

Preuss (2007) this was a rat study but I used it to point out a something. So it showed that the carb blocker (CB) they used reduced the insulin response after carbohydrate intake BUT notice there was not weight change in the controls vs. the CB. The thing that Layne discussed is that although the response to the carb intake may be blunted, the absorbtion of the calories won’t really change and this can be seen with the lack of weight loss occurring in the rats.

Keep in mind, animals are not humans…

Other studies like this one suggest that once again, these carb enzyme blockers/inhibitors may act to slow the absorption down (i.e. blunt the glycemic response as stated already) like a fiber would naturally. Again, slowing down absorption DOES NOT MEAN LACK OF CALORIE ABSORPTION

So I will leave you with that.

Leave the carb blockers on the shelf.

Eat some fiber.

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Fiber can help slow the digestion of carbohydrates leading to longer satiety and perhaps control feeding. 

-Chelsea

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Their Final Hurraah…

Just when you think you finally got a grip…

shes-winning

You get hit with the final whammie…

Their final life…

Their final words…

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My friends, I swear, I am like the best person to study if you want someone who gets all of the most random health problems.

So I told you the parasites were gone…

And they were. Rightfully so, we all did our lil happy dance and I was accepting of the fact that I was than embarking on the healing journey.

Well, no one told me that their ghosts would come to haunt me and hit me with one final sucker punch.

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And suffering I did. Literally thought I got hit by a truck.

Lets re-cap shall we

Sunday I woke up and didn’t feel that great. I thought maybe I had overdone it during my Saturday workout (where I felt like a freakin super person that day and killed it!). Sometimes, my body reacts badly to cortisol release, which you do release when you workout, but on my heavy heavy lifting days, it can make me feel no so great because it apparently dumps into your gut, and well, we all know how strong my stomach is…

Anyways, so stomach issues got progressively worse throughout the day but me being me (aka afraid to not eat for fear of loosing weight), continued to force myself to eat. The food wasn’t making me feel worse or better so I didn’t really know what was going on.

Then I got cold. Really cold. Than my tea disgusted me. #WhoAmI ?

Somethings up…

I ate my last meal, felt horrible and freezing and hoped that going to bed would make it all go away. I did however have this feeling something bad was going to happen overnight because 1. if I’m going to get sick, it happens over night and 2. I had a lot of pressure and discomfort right under my ribs which made we think it was waiting to be up-chucked..

Fast forward 3 hours and I woke up with my mouth feeling like a desert but I was super nauseas at the same time so water really had no appeal whatsoever. Regardless, I took one small sip of water and that was it, that horrible feeling came up and I made my way to the bathroom…

Well I ended up sitting on the floor, which was cold (feels so good…) for a good half an hour while my body tried multiple times to get sick (gotta love that dry heaving..sorry TMI), and when I felt up to it, slowly but surely made my way back to bed. At this point I was no longer freezing but instead boiling hot.

Repeat above process again 2 hours later.

It’s 6am. Alarm goes off. Dry mouth again…dammit. Not only do I definitely have a fever at this point but my head is pounding, my body feels like I was hit by a truck and I’m still pukey-feeling. Lovely.

Well guess I ain’t going to the gym this morning.

Repeat above process once again and than went back to bed until my housemate had to wake up for class at 8. At this point I didn’t feel as nauseous but man was I ever sore and still super hot.

……

Guess I got the flu?

Nope. Your girl is dealing with this…

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The Herxheimer Reaction 

Also, my coach told me this. Once again my friends, you can’t always wait for doctors to tell you things…

Basically, when I said the parasite’s ghosts came back to get me, I was referring to their toxins. If you want to read about this ‘reaction’ or detox, you can go here. To briefly explain…

~Parasites and bacteria release toxins. To protect itself, the body takes those toxins into the cells.

~Treatment (like what I had) kills said parasites BUT NOT the toxins.

~When you body feels it’s healthy enough, it purges the toxins by releasing them from the cells. Simply put, it detoxes.

~This is a good sign because your body feels its is in a good state BUT unfortunately for you, it’s gunna hurt coming out. When too many toxins are released at once, it overwhelms the body and it reacts with an immune response as a way to try to purge the body. This means you get all the classic flu symptoms.

~This also explains why anything hot (which I normally need to enjoy something) completely turned me off because it just ‘opened my cells’ up more, releasing further toxins and making me feel nauseous again. 

So, it’s a good thing? Yes

Will I feel good for the next few days? No.

The worst is over though (I hope…), yesterday I pulled a complete 180 throughout the day,  going from feeling half dead to being able to stomach most of my food by the end of the day (which was the all rice, rice cakes and easy protein oh and an attempt at tons of fluids). Today I went back into the gym and although the working out made me feel icky (and weak AF) again AND I ended up having a really big stomach upset this evening, I know it’s only going to get better and once again (forever waiting..) I have to be patent with my body while it takes this one last step towards cleansing itself.

Whatever you do friends, don’t get a parasite.

It sucks arrrrrsssse…

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But good riddence!

Anyways, just thought I would give you a lil update and like I said, if anyone needs a patient who gets the most random illnesses ever, hit me up. I would love to make myself useful for something.

-Chelsea


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Can Obesity Be Healthy?…Fitness Friday 27

My friends I have something I need to say…

I squatted 140lbs today. One hundred and forty freakin pounds. Thats a whole 1.7 times my body weight. I was on a high all day.

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Oh and I didn’t just hit one, I hit 4 reps. Bam. Okay I’m stepping off my ego boost pedestal now.

On to the topic at hand…

Fitness Friday

Today will be more of a discussion as a recent lecture sparked a lil something in me. Rather it was interesting but it irked me..

Do you believe that there is such a thing as healthy obesity?

During my lecture I was given studies and studies showing a few pieces of evidence that just showed that just because you’re obese, it doesn’t always mean you are unhealthy

~There are some obese individuals who do not show the markers that are perceived as risks for CVD.

~Metabolically healthy obese (MHO) have a different body composition than those who are categorized as unhealthy. Specifically, differences in adipose tissues were found; more visceral and total abdominal adipose tissue in unhealthy. 

~Less inflammatory factors in visceral adipose tissue of MHO, which plays a role in insulin resistance. 

So with these things in mind….Do you think these MHO should be considered healthy? Should we then say they don’t need to loose weight because, technically, they are not showing markers for acute or chronic disease?

What do you think?

Personally I say no.

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Here’s my take:

~Obesity should never been seen as healthy. I don’t care if they don’t have markers now, excessive amounts of adipose is just not supposed to be there. How is that adaptive? If it’s not adaptive, it wouldn’t be what the body evolved to include. Think about it, even muscle becomes maladaptive at a point. This is why we have a limit to how much muscle we can naturally put on. Your body cannot run if you’re 300lb. Your heart has to work harder when you have excess weight. How is that healthy when that fat is not actually needed or beneficial to your health?

~Taking a cue from that last statement, an extra 100lbs of fat is not beneficial to your health, in fact it just adds more weight and more wear and tear on your body.

~These studies are shorter term. So yes, perhaps these individuals have less inflammation now, but what about in a decade? What about their CVD risks than?

So to conclude, from an evolutionary standpoint, our bodies are meant to be limber enough to run. Being obese means you are less efficient at this action. No, we aren’t still running away from predators, but that doesn’t mean our bodies don’t still ‘think’ the same thing. I don’t believe we will ever evolve to a point where having more fat than is needed will be adaptive.

If you really wanted to argue with this, you could MAYBE say that being slightly overweight could be considered okay because 1. our methods of measuring and comparing to standards may not always be the best and 2. different bodies have different set points, the weight where the body naturally levels out to given a balanced lifestyle, and perhaps in some situations, one body may have a slightly higher set point than what is considered a normal weight …. Again a set point will not be 100lbs over the norm… and 3. having a bit more weight in the older ages is adaptive to prevent fractures and breaks from falls due to more cushioning (AND again this is slightly overweight from our standards, not obese..)

So is this idea of a metabolically health obese just another attempt to justify our obesity problem? I dunno, but either way, I cannot agree with this idea in any way. Obesity is something I see as a problem with our current society, and I feel that it is a condition that is almost entirety the result of a poor diet and exercise lifestyle.

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Would love to hear your thoughts!

-Chelsea


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Detox? Oh That Thing You Already Do? Fitness Friday 26

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Okay so this Friday’s post is about something that really rubs me the wrong way.

Detoxes. 

Do you know how many people opt to try out “detoxifying” products? When I worked at GoodnessMe! I had to really bite my tongue whenever someone would ask me about the effectiveness of the latest liver detox kit.

It bugs me even more when people jump onto a ‘detox diet’… that basically is a starvation diet… in order to rid their bodies of toxins because its overloaded

Overloaded you say?

What does that even mean or feel like?

Is that the feeling you get after drinking all weekend? Having a holiday meal and perhaps eating one too many servings of overly sweet or calorically dense foods?

I’m sorry, but that’s not toxins, that’s just a feeling of sluggishness and fatigue from your body having to go into overdrive to break down everything you just ate.

So on this side, no, a detox isn’t required. Instead, next event, try to monitor yourself. No, I’m not saying to restrict, feel guilty or over compensate with restriction and over exercising the next day. What I’m saying is to be mindFUL of your choices and your satiety cues during these events to prevent yourself from over eating.

If you happen to over eat, the best detox would be …

water

Yeah. Easy no?

Conclusion of first rant: Feeling not so great is generally the outcome of nutrition related choices. Enjoy yourself and don’t feel the need to skip your favourite treat this holiday season but don’t let yourself take a free-for-all because no, your body will not be happy afterwards. It is not filled with toxins to be rid of, it’s simply stuffed and needs some time for processing.

Before I go onto rant numba 2, lets just highlight the fact that your body does a pretty good job as detoxifying your body.

That’s kind of its job.

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Yes, we don’t eat the same quality of foods these days and we take in a lot more toxins from our air, water, etc, but the liver is still going to detox just fine unless it’s some extreme event. Otherwise, the fatigue and ‘bleh’ feeling you are experiencing is most probably more so the result of chronically eating foods that are not nutritionally dense and take a lot of processing. If heavily processed food is your go to, it’s not a detox you need, its a change in diet.

#SorryButSomeoneHadToSayIt

Okay so that’s one part out of the way, the other reason some people do detoxes is for weight loss or to ‘jump start’ their weight loss journey.

Why you shouldn’t do this…

~Any weight you loose is water most definitely because most of these detox diets and/or kits require a huge caloric deficit. Many of them are liquid based diets or eating mostly veggies. So no foods with real substance. 

~You are freaking your body out with days and days of poor caloric intake. When it gets scared, it does things to compensate and save energy. When your body starts “saving energy”, say bye-bye to any potential for weigh loss. 

~As mentioned in the first point, any weight loss is not something that will stick around. Once you actually begin to eat again, you will just gain the weight back and possibly more depending on the degree of dietary restriction and length of time (ie. how much your body adjusted)

So tell me again how this is helpful for loosing weight?

From what I have seen, it doesn’t help at all. It often just makes you worse off than when you started because many people binge eat after the detox

Over-eating when your body is not adjusting to being starved = weight gain.

My advice: Just don’t do it.

Lastly, because this can’t be all about me ranting, are their studies that actually show some effectiveness or positive outcomes from these detoxes?

Not really. There have been some studies showing some detoxifying benefits of certain types of foods BUT they are done on animals and some studies have been found to have some methodological issues. (Refer to this study)

The study just mentioned also discussed:

~How there have been no studies that have looked into detoxes and weight loss

~Presents a study that shows a potential mechanism for preventing weight loss due to high stress of a low calorie detox diet. 

~Detox diets, whether food/liquid or supplement based, are DANGEROUS! Overdosing on the supplements and severe caloric restriction have major negative consequences

Another study looked at 3 types of detoxes and highlighted some interesting things:

~Main motivators

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~There is no data that shows the efficacy of detoxes

~Detoxes should not be attempted by everyone. If you are already sick, you definitely SHOULD NOT attempt these stupid things because they are going to cause more stress on the body. 

…..

So to bring this post to a close, I will ask that if there is no evidence regarding benefits and/or potential negative consequences of these detoxes PLUS they are unpleasant to do, why even do them in the first place?

As proposed in the first study, what we should be focusing on is the reasoning behind WHY people want to do these. I personally believe that a big reason for most is weight loss and I’m going  to be blunt and say that weight loss does not come from a quick fix. Dietary and lifestyle changes are needed and people need to accept that. No it’s not easy, but that’s just the way it is. If we just ate more so the way our previous generations ate (less processed/fast/convenience foods and actually had proper meal times) I don’t think we would be struggling as much as we are with obesity.

Just my two cents. 

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Nuff said.

Have a great Friday night my friends!

-Chelsea


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50g Of Protein?!?…Thinking Out Loud

My friends, welcome to the end of the first full week of school!

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Not too shabby for 4th year eh?

I have to admit I’m still adjusting. Them Tuesdays and Thursdays are killer for someone who trains in the morning…Hello five am, you came too soon. But hey, when you have the rest of week as usual (ie. off) then I really can’t say much I suppose.

Chattering time, special thanks to Amanda for the chatline hook-up!

Thinking-Out-Loud-2

1.My prof this morning said…

You really only need 50g of protein. Maaayyybe a bit for more athletes…

Are you kidding me? I would die. Maybe not actually, but I’m pretty sure mentally I would ( I love protein…) and physically I would be suffering. A large chicken breast is almost that amount so what, no more for the rest of the day? Guys I eat a ridik amount compared to this on a daily basis (not because of some weird bro-science “the more protein the better” notion but because it’s something my body seems to tolerate for a higher amount when fats and carbs are a bit tricky right now) and I can’t imagine cutting down.

But no. I may not be a dietician yet, but I’m sorry 50g is too low. Someone has been following the Food Guide a bit too much. However, even that says to have more then that. Geesh…

Please review this amazing article about UP TO DATE SCIENCE AND PROTEIN NEEDS. Sorry for shouting but this low protein diet BS needs to stop!

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Highlights:

Protein shouldn’t be understood as percentages of energy intake because those at lower intakes would not be getting enough. 

Protein should be higher the the RDA recommendations because it not only is for building and repairing but also been found to help with certain disease and illness states.

Current perceptions are that protein is an expensive nutrient with limitations in the food supply and are reinforced by outcome measures that are based on strict cost/benefit approaches to diet formulation. This concept stems from animal science goals to maximize growth with the least expensive foodstuff. <-THANK YOU FOR FINALLY SAYING THIS OUT LOUD! Protein is said to not be needed as much because of money not because of health. 

Phew I’m all hot and bothered now…

2. Is it weird that I can eat in a class discussing enteral tubes no problem…?

I’m just gunna happily eat away while you’re talking about how to shove a tube down someones throat, or gasp, through an open part of the skin. I may feel differently if those words turned into pictures tho…

3. I’m excited for my courses!

Specifically, the assignments. I have lost you haven’t I? I have all nutrition courses this semester for once and I have clinical case studies (where you act as if you are a working dietician and go through the nutrition assessment and treatment process) to look forward to doing in addition to creating my own program to target a group of individuals. Last night I came up with the idea to target the female athlete triad for this and I’m kinda excited to do it!

4. Accept the strap…

Yup, buckle up cuz on a day where my life is on my back, it needs to be distributed well.

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SnapChat is lilmisscross91 if anyone cares

Good thing I could care less what others think of my attire…

5. Enough about school, it has arrived!!

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Delicata is now found at my grocery store and I lit up like a fire cracker….

Kabocha will always be my first love but this baby takes up my fridge in the fall.

6. Unfortunately that is not all that has arrived…

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Hands up if you agree!

Too bad life doesn’t allow for that…

FML winter is arriving.

…..

Some things of interest on the inter web that have attracted my eye lately..

7. Passions stick. Superficial reasons fail.

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Time and time again I will repeat this because it is so true. Find what you love to do and focus on enjoying that and getting better with that rather then an outcome attached to your physical appearance.

8. Science.

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I enjoy listening to Layne Norton because he gives legit scientific information that is up-to-date. He gives some interesting basic information in this quick response vlog about carbohydrates and effects on blood sugar.

9. Speaking of science…

Been loving all of Jeff Nippard’s latest lifting videos.

He shows his workouts but then gives the science behind why he may use different movements over others based on studies looking into optimal muscle activation. Interesting stuff, definitely something to watch if you’re all into fitness and such.

10. One final IG gem to cap off this chatter post…

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Loved this. There is never too much love you can give, never too much kindness and although we think over enthusiasm can be annoying, it’s just us being jealous that they found something they are highly passionate about.

Shine on and throw all of those amazing qualities at everyone you meet. They make you an amazing person and shouldn’t be something to tone down ever!

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Happy Friday Eve friends

Whats a quality that you felt you had too much of? Sometimes being too empathetic and feeling what others are feeling too much can seem burdensome but in hindsight, I believe that its been a good thing. It makes me more understanding relatable in the end. Sometimes I wonder if that is what makes many feel they can share things with me without really knowing me too well.

-Chelsea


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How Erotic…Fitness Friday 15

Yes fitness can be quite erotic….Well most people think so.

Anyone else see the hashtag #TryAgainChad? So not only did Mr. Potential Bachelor show just how much of a douchebag he was by letting this lil tweet slip, he also started a tweet storm of females posting pictures of their best flexin.

Show off your fine, confident and strong selves ladies!

Now, to be clear, I am no feminist and I’m not going to call him out for being sexist or anything like that, but this is just plain rude and offensive. To both sexes! How highly you must think of yourself to make such a call. Of course, he does proclaim himself to be an asshole so this was probably just some stint to see what reaction he could get as he didn’t seem to respond back to all the follow-up posts, or the fact that this backlash actually caught the attention of buzzfeed and got it’s own article.

I am of the opinion that no matter how much of an asshole you are trying to be (because apparently that is desirable…?), there should be some limits. In a world where Bachelor/Bachelorette is overly hyped by all the young girls and where body image is a problem, why exactly would you post something that attacks females trying to become stronger and more independent versions of themselves?

Let alone to say that someone shouldn’t do some activity that makes them feel better about themselves because they are not portraying your ‘ideal’ body frame…whatever the hell that is.

Since when is strong unattractive?

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Anywho, he’s a douche. We have made that conclusion. What I really want to speak on was the response to his tweet and a growing problem that I see in the fitness industry. You see, although I praise all of the female empowerment going on about how being strong is beautiful, I didn’t appreciate the fact that my twitter feed was filled with half naked girls showing off their booty gains.

Was that really necessary ladies? Did that prove the point that strength is sexy?

I didn’t think so.

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This is strong and beautiful to me, but who am I to say what is attractive…

So that brings me into my rant…

Overly Sexualized Women = Fitness

Again, I’m not a feminist fighting against the objectification of women, but I actually get annoyed that the most highly known females in the fitness industry tend to be those who maybe show a lil bit more sex then fitness and strength.

The fitness scene for women is now all about having abs while also having huge (99% of the time fake) boobs, their ass in the camera and some sexual pout on their face.

So this is what you are apparently going to become when you start to lift?

Like legit there are full on raunchy pictures out there on some of the huge fitness IG and FB accounts that would make many older generations do this..

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Their poor fathers…If only they knew.

Do we really need to see a female squatting in a thong and bra to show that squats are great lower body builders? Or how about the female curling the 2.5lb weight and saying how strong is the new sexy eh?

I’m not trying to make a judgement here on the weight! I’m just trying to make a point that often these ladies are showing far less weight then they can actually do just to have something ‘fitness-y’ in the picture.

Many guys may come at me saying I’m just being ‘a girl about it’ and “it is what it is, get over it”, but I really find it sad. Being fit is sexy in itself. Seeing a female squat more then her bodyweight shows how strength is beautiful. An olympic lifting female shows how amazing the athletic body is and how it moves.

Not to mention that the things many of these top fitness females are flaunting to the camera are often fake.. So explain to me how is that is something that can be earned through years of dedication and work on their bodies in the gym?

So I guess what I’m getting at here is that showing off your gains doesn’t mean showing off your assets. Ladies, showing the boys how it’s done and lifting like a boss is sexy enough. You don’t need to strip down to nothing, sit on the edge of the counter and snap a picture of yourself to prove anything. When it comes down to it, those photos have nothing to do with fitness or being strong.

On the contrary, those are really showing your weaker and insecure side if we are being honest here. The needy desire for attention…

You are better then that and have enough self respect to show off your real gains and if that has to be on social media, well then keep it to the achievements because that is what is truly showing beautiful and strong.

I’m sorry I had to interrupt a more education-based post for this rant, but I just felt with the recent uproar that I wanted to address it. Come back next week for something else erotic, but of a more natural variety. And keep yo minds out of the gutter friends, we are talking supplements here 😉

Have a great weekend friends and go lift something heavy!

-Chelsea


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WTH Is Toning? Fitness Friday 14

Did you know that there is actually a definition related to exercise for ‘toning’ ?

..give greater strength or firmness to (the body or a part of it).
“exercise tones up the muscles” (source: Google)
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This annoys me because, friends, truth be told, there is no such thing as ‘toning.’ This is some weird word that has been used in the context of leaning down or getting ‘tighter’ through exercising. Personal trainers tend to love this word because it’s a buzz word that brings all the ladies to the gym. Yes, I’m being sexist here because lets be honest with ourselves…what male have you heard say:
I would like to be more toned
Yeah…said no man ever, or maybe 1% of the entire male species.
Friends, in general muscle does one of two things:
Either it grows OR is gets broken down. That is the simple scenario here.
A muscle doesn’t tone up. What does that even mean?
I feel like to most people this means that you will build muscle that is not bulky and makes you look slimmer…

Yet another myth that just doesn’t seem to die…

Muscles lead to bulky women.
WRONG!
Exhibit A: Heidi Somers is tiny (like lil me!) and lifts heavy…
Does she look bulky to you? 
Disclaimer. Remember that exercise is only a small part of body composition. Nutrition is also key to how the body will respond to exercise related stimulation and how your body will appear aesthetically. If you think that a female has gotten ‘bulky’ due to lifting, her body genetically may just be more responsive to exercise related stimulation. However, that would be in addition to her eating and training regime. 
I think toning is seen as a safe word for females because building muscle still appears to freak them out because they assume it makes them larger. Why wouldn’t it though, it does that for guys?

Testosterone friends.

…One big contributor

Us women, yeah, we don’t have the level of testosterone that males have so while they are focused on their bicep peaks and can get quads the size of a small child, it ain’t happening for a female. …naturally that is..
Plus, without getting too much into physiology of the sexes, their bodies are better able to put on muscle mass PLUS they are eating generally double the amount that females are. From an evolution standpoint, females are meant to have babies and muscle building is not really helpful for that purpose. So can we stop worrying about it already?

Okay so back to toning….

So what then really happens with muscle building?
I’m going to be very general here because this is a simple concept. When you lift weights with enough intensity, you tear the fibres and then, provided they get enough nutrients and recovery, they will repair. This repairing is part of the building process. Now, building muscle doesn’t mean that you will start to grow like hercules. Ladies, building muscle takes a lot of time and when it does start to make an appearance, it’s a good thing.
Lean muscle mass provides us ladies with curves. Don’t have a butt? Build one. Have a straight figure? Well then work at providing your body with some shape through your strength training if that is what you desire.
Once again, I think what this idea of toning really is just thinking you’re going to get smaller. If you want to get smaller, that is fat loss ladies and gents. Fatty tissue is bulky. Muscle tissues are lean and dense.
So therefore, if your goal is to get smaller then weight loss will have to be part of the picture. That being said, I don’t think anyone wants to be scrawny, so this is where muscle comes in. As I have mentioned a few times already in this post, adding muscle to your frame will not lead you to getting puffy and big, instead, it will add some definition and shape to your figure

So, the main point of this point…

There is no such thing as toning. Lifting ‘baby weights’ as they call them for 30 million repetitions is not weight training and will not “tone” your body. That’s basically a cardio session.
Instead, lift heavy weights, get stronger and add beautiful, athletic shape to your body through your training. If you’re diet is in check and perhaps throw in some cardiovascular training here and there, you will not become the next woman on roids I can promise you that.
…notice how I threw in a diet component there. If you’re eating too much for your body you may indeed bulk up, but that’s not from muscle…
Of course, that all being said, if the idea of a flexed muscle is what you consider bulking up and is thought of as ugly, then suite yourself and don’t lift weights. Simple as that.
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I happen to love the way muscle looks on a female. I don’t consider myself bulky at all. But hey, thats my opinion. 

So I hope you enjoyed this weeks rant fitness talk. Happy Friday friends! 
-Chelsea