If you’re a woman, you cannot bulk up by lifting weights. This is a huge myth! As women, we don’t really have enough testosterone for this to occur. In fact, quite the opposite is true. We should lift weights in order to help us build as much muscle as possible to rev up our metabolism and maintain our bone density.
I advocate 4 hours of resistance training a week. Do cardio as extra credit. The more cardio you do on top of your resistance training, the more rapidly you will lose weight.
In order to help change your body composition: Avoid sodium whenever possible; it will make your body hold water and feel puffy. Drink 80 ounces of water a day to flush out excess fluids you might be retaining. Cut all refined sugar, processed grains, canned foods, and frozen foods. And, mix up your exercise regimen.
Try to avoid “bad” carbs even if your body can tolerate a higher ratio of carbs. Bad carbs are processed grains and refined sugars. Complex or good carbs include whole grains, legumes, nuts, fruits, veggies, and so forth.
Avoid trans-fat (man-made fat). You can identify trans fats on a food label as “partially fractionated” or “hydrogenated oils.”
With 13 grams of sugar per cup, milk is loaded with sugar. Try to get sugar-free milk at the market instead.