5 Female Fitness Influencers Who Prove That Lifting Weights Doesn’t Make You “Big”

Are you trying to lean out and add some muscle to your physique? One of the biggest fitness misconceptions is that lifting weights will make you get “big” instead of lean – and fitness trainer and influencer Kelsey Wells is here to bust the myths surrounding “lean muscle” and weightlifting. In a new social media post the expert discusses the muscle growing concept with her over-3 million followers and reveals the secret to getting in shape.

There Is “No Such Thing” As Lean Muscle

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According to Wells, there is a major misconception about muscles. “First of all— There is no such thing as “lean muscle.” All muscle is lean,” she writes in the post.

People Use to the Term to Describe Having Visible Muscle with a Lower Body Fat Percentage

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“Usually when ‘growing lean muscle’ is marketed to you, it’s to sell you the aesthetic of not being ‘too bulky or manly’ (🙄🙄🙄 I’ve been called this or heard this more than I can count) and/or having visible muscle, with a lower body fat percentage,” she continues.

Getting “Big” Takes A LOT of Work

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“Listen. Growing A LOT of muscle mass takes A LOT of INTENTIONAL work-focused training and nutrition and eating in a caloric surplus— for an extended period of time! YEARS if doing so naturally and healthily,” she says.

RELATED: 7 Spices That Boost Metabolism and Cut Fat

You Won’t “Accidentally” Grow “Crazy Big Muscles”

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“And to all those who have that goal and focus and achieve it!? 😍💪⚡️ beautiful feminine superwomen. If that’s not the vibe for you personally? You don’t need to stress aka you will not ‘accidentally’ grow crazy big muscles,” she continues.

The More Muscle You Build, the More Calories You Will Burn

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“My main point?? LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that ‘lean muscle’ people talk about,” Wells says.

Whatever You Do, Make Sure It Is “Healthy and Sustainable”

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“I am ALL about helping women understand that fitness is SO MUCH MORE than aesthetic goals— and that changing something about your physique should only be a goal if it is gone about in HEALTHY and SUSTAINABLE ways, and with a HEALTHY MINDSET! Never from a place of lack or not-enough-ness,” she says.

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Don’t Believe Everything You Hear

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“But I am ALSO all about helping LIFT STIGMAS surrounding women and weight training! And empowering them to GET IN THE GYM! And pick up some weights. There are SOOO many benefits, inside and out,” she concludes.

💪🔥Body Booster: Don’t be afraid of lifting heavy weights. You aren’t going to “accidentally” bulk up.

Having children and getting older is no excuse when it comes to fitness. Becky Greenan, a 37-year-old mother of two, is living, breathing proof that you can get into the best shape of your life after having kids. The fitness trainer and influencer has built up a following of nearly one million on Instagram, sharing effective, at-home workouts.

This week she dropped a new one that will change your body. “Upper & Core that will hit every muscle in your upper body with just 5 exercises,” she writes in the caption. Find out how to do the workout and see her amazing 10-year transformation on The Body Network.

Here Is the Workout

“I’m holding 10lbs and 5lbs,” she notes, suggesting 12 reps per exercise and 3 to 4 total sets.

1. Lean backs with front raise
2. Skull crusher with alt. leg raise
3. Alt. curl into press
4. Kneeling lateral raises
5. Push up into superman

Her 10-year Transformation Is Shocking

Becky also shared a shocking transformation photo on Instagram this week, “ 27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies.

Related: I Lost 75 Pounds While Jumping Rope and Push Ups

Be Consistent, She Says

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What is one of the secrets behind her transformation? “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she says.

For Building Muscle, Lift Weights, Not Cardio

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“If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out.

Her Workouts Can Be Done with Resistance Bands and Dumbbells

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She adds that the majority of workouts on her fitness app only require resistance bands and dumbbells, and can be done at home. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Here Is What She Eats in a Day

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As for diet, Becky consumes “2000ish calories and 120ish protein,” per day. “Full day of meals on a rest day for this 37 year old mama of 2. Each meal contains carbs, protein and fats. I did an estimate of my calories and protein intake for you all. I usually eat more on lifting days because I’m hungrier,” she writes in a post.

1. 2 eggs, 2 egg whites and feta toast with butter

   400 calories / 25 protein

2. Apple with peanut butter, protein shake

   450 calories / 35 protein

3. Chicken thigh and leg, sweet potato and broccoli

   450 calories / 45 protein

4. Bun with turkey, and orange

   350 calories / 15 grams protein

5. Cucumber salad and cookies

   400 calories

💪🔥Body Booster: For a successful transformation, be consistent. Never give up on yourself and keep going.

There is a big misconception that “leaning out” is the same thing as losing weight. According to fitness expert Sadie Rigby, this is not the case. Rigby, a social media influencer and personal trainer, is committed to encouraging a “strong, not skinny” approach to health. In a new Instagram post, she explains how losing weight to lean out isn’t something that should be your goal. “My advice for anyone trying to lean out,” the first blurb of her video reads. Here is why you shouldn’t try to lose weight and what you should do instead.

Losing Weight Is Not the Right Way to Lean Out

In the caption, Sadie explains that losing weight “is not an effective approach to leaning out because usually it means you’re going to eat less and try to burn calories.”

You Will End Up Looking “Weaker,” She Says

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“This never works because even if you do lose weight, a lot of it isn’t even body fat, so you end up looking the same, just weaker,” she continues. “Not to mention you’re miserable so you’ll just end up right back where you were!”

Related: 6 Health Myths Busted by Dietitians

Instead, You Should Strengthen Your Body

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“Strengthening your body, on the other hand, is going to mean you’re eating more healthy, nutrient-dense foods, developing metabolically active muscles that give your body shape and definition while simultaneously shedding body fat specifically!” she concludes in the post.

Increase the Weight You Are Lifting

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In the video, she adds that you should “stop trying to decrease your body weight” and instead “start increasing the dumbbell weight.”

Related: 6 Health Myths Busted by Dietitians

Here Is Why Progressive Overload is Important

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In another post, she elaborates on the concept of progressive overload. “Sometimes we think progressive overload is just doing the same workouts over and over again. Progressive overload is gradually increasing the stress on our muscles, and there are multiple ways to achieve this!” she says, mentioning a few ways to do it. The first? “Increase time under tension (add a pulse, slow down the exercise, do tempo work),” she says. The second is by increasing the weight lifted, “or add a band,” she suggests. Finally, the third is to increase volume, “add reps and sets,” she says.

💪🔥Body Booster: If you want to achieve a leaner-looking body, don’t try to lose weight. Instead, work on building lean muscle, which will offer the leaner look you desire. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.