On that same note, Katie wanted to talk about the fact that getting "bulky" is extremely hard to do, and people shouldn't be afraid of lifting weights. First of all, you need to eat enough protein and carbs to help repair your muscles and promote their growth. "The truth is, it just takes a really long time to make noticeable changes to your body," she said. If you're not eating in a surplus and lifting really hard to the point where you're close to failure (that hypertrophy discussed earlier), as well as consistently increasing what you're lifting and challenging yourself by implementing progressive overload, you're "just not going to put on noticeable muscle" and bulk up.