Some women avoid weight training because they don't want to bulk up. However, strength training is a critical element to maintain a healthy weight and strengthen your body. What researchers know is the the average woman doesn't typically gain size from strength training because she doesn't have the amount of hormones necessary to build massive amounts of muscle. Even men have a tough time gaining muscle and it's something you have to work very hard to achieve, male or female.
Myth No. 5: If I eat more protein, I can build big muscles.
Building muscle mass involves two things: Using enough weight to challenge muscles beyond their normal levels of resistance and eating more calories than you burn. With all the hype about high protein diets lately, it's easy to believe that protein is the best fuel for building muscle but, according to the American Dietetic Association, muscles work on calories so you need all three types of nutrients - carbs, protein and fat.
If you consume too much protein, you run the risk of creating nutrient imbalance, kidney strain, or dehydration. Plus, excess protein results in extra calories that are either burned or stored. For muscle mass, you should incorporate a healthy eating plan, as well as a workout that combines cardio exercise as well as consistent weight training.
