Q: Can you solve this once and for all? I've heard some people say women who lift weights will "bulk up" particularly in the hips, thighs and butt. Then others claim lifting weights is the only surefire way to tone and slim those areas. What is the truth?   

 

The short answer is no, women will not "bulk up" by lifting weights. Generally, women will not gain as much lean body mass and "bulk" as men will through weight lifting. But there are factors aside from gender to consider including how you lift and your genetics. A key point to remember is that different training programs cause different results. 
 
First, let's clarify the choice of words. To "bulk up" implies big muscles, while to be "slim and toned" means to have a lean, muscular body but not huge, hulking biceps. Women who lift weights are far more likely to become slim and toned rather than bulky. That sounds much more appealing, right? Read more about toning your lower body. 

Makes 6-8 servings (Serving Size: 2 pancakes)
 

2 cups whole wheat flour
2 cups skim milk
1/3 cup egg substitute
1/4 cup applesauce
2 tablespoons sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt

Combine all ingredients and mix well. Heat a large nonstick skillet over medium-low heat until hot. Pour batter on skillet 1/3 cup at a time making sure edges don't touch. Cook until golden brown and bubbles appear on top of the pancakes. Flip and continue cooking until other side is golden brown.

 

Nutrients per serving: Calories: 180; Total fat: 2 grams (10% of calories); Saturated fat: trace; Cholesterol: 1 mg; Sodium: 532 mg; Carbohydrate: 34 grams (73% of calories); Protein: 8 grams (18% of calories); Dietary fiber: 4 grams.

Think about food in terms of what nutrients it provides and avoid labeling foods as "good" or "bad." The majority of your food choices should be packed with vitamins, minerals, fiber, and other nutrients, and be low in calories. But there can and should be room in your diet for occasional treats - they add fun to your diet and prevent you from feeling deprived! -- Karen Bryla McNees, Ed.D., R.D.

 

 
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