I want to divulge into weight training since there is a common misconception among women that lifting weights will make you into a female Hulk. The truth is, that is physiologically impossible without using some sort of synthetic hormone to increase testosterone levels. Men have more than three times the amount of testosterone that women have in their bodies. No matter how often or the amount of weight you are lifting as a woman, you will never look like a female bodybuilder.
The "bulk" you perceive as getting all around bigger is simply your muscle building underneath the layer of fat you have. If you are not eating properly, you will never see muscle tone. This could be for multiple reasons, but there are two common mistakes that I often hear.
The first mistake: You are not eating enough protein.
For some reason protein is associated with men--muscular men. In reality, everyone should include protein in their diets. Protein (fish, chicken, eggs, steak etc.) is made up of amino acids, which are essential for nearly every bodily function. One of which is building muscle fibers. When you are lifting weights, you are essentially tearing tiny muscle fibers. Amino acids are required in order for these muscle fibers to rebuild, grow and strengthen. Basically, in order to benefit from weight training, you must have protein in your diet, (especially after a workout within 45 minutes). That is when your muscles are the most hungry. As a guideline, you should be consuming at least 1 gram of protein per pound of your body weight if you are regularly weight training.
The second mistake: You are not altering your diet whatsoever.
No matter how much you workout, if your diet consists of fast food, candy or other processed foods, you will never see your hard work in the gym. Even if you are consuming enough protein, your body can build muscle while also gaining body fat. The muscle underneath the fat layer is becoming more defined, yet if your gaining body fat, you will continu to appear bulky until your diet is altered.
I cannot stress enough how important eating a clean diet is for losing body fat while gaining muscle tone. Diet and exercise are so closely intertwined that one feeds the other.
Ladies, it's time to lift some weights! Excessive cardio will burn fat, but it will only result in smaller version of you (same shape, no tone appearance). Weight training will not only strengthen your muscles, tighten your tush and get rid of your upper arm jiggle, but it will also increase your metabolism.
At rest, each individual has a Basal Metabolic Rate (BMR), which is the amount of calories your body burns while you are doing nothing. BMR varies among each person depending on a variety of factors including: genetics, age, weight and muscle mass. People who have more lean muscle mass will have a faster BMR than those who do not weight train.
Additionally, a pound of muscle is almost three times smaller in size than a pound of fat, so the more muscle you gain and the more body fat you lose, the smaller you will become.
To read about women and weight lifting, definitely check out this link: http://muffin-topless.com/2012/06/23/3-weight-lifting-myths-debunked/