Science- Bodybuilder Dani Taylor said she was scared to go to the gym when she started her fitness journey.
- She initially stuck to cardio because she thought weightlifting was intimidating (but intriguing).
If you want a lean, athletic look, stop focusing on cardio-only workouts, according to a bodybuilder.
Dani Taylor, an award-winning physique athlete and coach, said that adding weightlifting to her routine was key to getting the muscular physique she wanted.
"I really liked not only the way bodybuilding looked, but also the discipline that comes from practicing bodybuilding. It helped me center myself," she told Business Insider.
Taylor also built muscle on an entirely plant-based diet, thanks to strategic phases of bulking, eating plenty of calories and protein to boost her gains.
Here's how she started lifting weights, and why choosing the right exercises and workouts is key to getting the most from a gym session for both health and fitness.
Switching from cardio to weightlifting helped her achieve the physique she wanted
In her late teens, Taylor said she mustered up the courage to go to the gym, despite feeling anxious.
At first, she stuck to the cardio equipment, aiming to hit a specific goal weight. But Taylor was intrigued — though intimidated — by the women lifting weights in another section of the gym.
"I saw women on the weight room floor and they looked so cool and so strong," she said.
After a while, Taylor realized she wasn't getting the results she wanted with her routine, and just hitting a certain number on the scale didn't lead to the athletic look she was hoping to achieve.
"It didn't look anything like I wanted to look because you can't show your muscles if you don't have muscles to show," she said.
Finally, at age 19, Taylor began working with a trainer to teach her how to lift weights and provide some tips to launch her bodybuilding journey.
"I hired a very strong woman who had been in the industry a long time and she taught me the basics. It was one of the best decisions I made," she said.
Lifting heavy and eating enough are key factors in building muscle
Now, Taylor said she trains five times a week, focusing on lifting heavy with plenty of rest to allow her muscles to recover. She uses a workout split to target each muscle group about twice per week.
And, while cardio is no longer the focus of most of her workouts, she still includes it for heart health, aiming for 30 to 60 minutes per session.
But strength training isn't the only factor in building muscle. Eating enough is also crucial to making gains, according to Taylor.
She spends months bulking, or eating extra calories to support muscle-building. Her high-protein plant-based diet is full of foods like tofu, fruits, beans, greens, and potatoes.
Lifting weights won't make you bulky, but it could help you live longer
Some gym-goers, often women, opt for cardio instead of strength training because of a misguided fear of getting bigger.
But it's a myth that lifting weights will make you bulky. Even if you lift heavy, you won't turn into Dwayne "The Rock" Johnson, and you're especially not going to gain a lot of size overnight. That's because building muscle is a slow process that can take months and even years.
It's also a myth that muscle is just about how you look, since extensive research suggests strength training has plenty of healthy benefits such as preventing disease and boosting mood. Weightlifting may even help you live longer, studies show.
As a result, it's a good idea to add strength training to your routine for healthier aging, according to longevity experts.