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Most women (men this applies to you too if your goal is to be leaner and smaller, not bigger) know that they should be including some resistance training in their workout routine, but many have been discouraged after seeing the wrong results. Jeans getting tighter, shirt sleeves becoming constricting and not fitting into your skinny jeans is not the direction you should be going with your workout routine. You should be finding that your clothes fit better, your measurements are going down and that your muscles feel stronger and tighter, not thicker. If you have been getting "thick" from your training program, read on..
Getting unwanted "bulk" from your resistance training program? Here are the top 3 seasons for that.
1.) Overeating, thinking that you are working out so hard that you have earned a big meal. Wrong. You have not. You may burn 200-600 calories for a workout (if you are really pushing it) and you can eat twice that amount in a single meal no problem. Eat clean and control your portions. I can't tell you how many times I have seen exercisers complaining about how they can't lose weight, sitting down to a big meal of carbs after their workout. Wrong strategy.
2.) Resting too long between sets and performing bodybuilding style workouts. Speed it up and make your workout more cardiovascular in nature. Your exercises should be done in metabolic circuit fashion, with rest periods of less than 60 seconds between sets and exercises. You should be huffing and puffing with your heart rate up the whole time if your goal is fat loss and definition.
3.) Not incorporating enough cardio into your weekly routine. (And by cardio I don't mean reading a magazine on the stationary bike.) Get that heart rate up and keep it there for at least 30 minutes, for at least 4 days per week and preferably more if you have more weight to lose.