Myth #1: Strength training will make women bulk up.
Truth: It is very hard for women to “bulk up” from a normal strength-training routine because they simply do not have as much testosterone as men. The super muscular, dare I say “bulky” ladies you see on YouTube and in competitions did not get that way from a typical strength training program. In fact, if weight loss is your goal, strength training can help you lean out (more on this later), but you must keep your nutrition in check, too. If your training changes then most likely your nutrition needs to as well.
“Muscle is metabolically active,” explains Adam Rosante, C.S.C.S., author of The 30-Second Body. Simply maintaining lean muscle mass requires higher energy, he explains. “So, the more lean muscle you have, the more calories your body will burn at rest.” ………..Isn’t that what we all want?? Get to liftin ladies!!!!!
Myth #2: You can focus on losing fat from certain body parts.
Truth: There is no such thing as spot-training. Since fat cells are distributed across your entire body, if you want to lose fat in a particular area then you need to lose overall body fat. (ie- STOP laying on the floor for 30 minutes doing 27 variations of a sit-up. It won’t burn away all your belly fat, sorry!) High intensity interval training is a great approach. After an intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Lot of bang for your buck here. Especially, if on a time crunch (no pun intended on the crunch).
Adding in good ole fashioned strength training can help you hit your goals too, since having more lean muscle will help your body burn more calories at rest. (revert back to Fitness Myth 1)
And, oh yea, nutrition nutrition nutrition
Myth #3: Doing lots of cardio is the best way to lose weight.
Truth: We’ve all seen the person in the gym on the treadmill day in and day out for what seems like an endless amount of time. Or, pumping away on the elliptical with sweat flying everywhere looking like they are about to collapse. Then, jump on the scale and wonder why they aren’t losing the weight they want. Yes, those cardio workouts will help create a day-to-day calorie deficit (in addition to a healthy diet), which is essential for losing weight. But in the long-term, since having more lean muscle mass helps your body burn more calories at rest, you’ll be adding to this deficit without doing a thing. As your body recovers and repairs from your strength workout, you will be burning calories throughout the day/night. So, put yourself in a position to win by taking advantage. A combination of high-intensity cardio and consistent strength training is more efficient. And don’t forget, when it comes to weight loss, having a proper nutrition plan is key. 😊
Myth #4- Muscle will turn to fat or fat will turn to muscle.
Truth: Muscle is muscle and fat is fat. The two are not interchangeable. If you look like Hercules and stop lifting your muscles will not turn to fat. You will lose muscle mass which will increase the percentage of bodyfat that is already on your body. Plus, you will probably gain some fat weight from inactivity, but your muscle tissue will not turn to fat.
Likewise, if you have weight to lose and start following a solid exercise program. The extra fat your body is carrying is not going to be transformed into lean muscle mass. Yes, you will increase your lean mass through resistance training, but, the fat-loss is a result of increased calorie expenditure and the new lifestyle changes.
Myth #5: Very low-calorie diets can jump start weight loss.
Truth: Eating fewer calories than your body burns each day is essential for weight loss. However, creating too large of a caloric deficit can be very harmful for our bodies. By severely limiting calories, your body begins to take energy from other sources. This can lead to your body burning more muscle than fat, decreasing calorie expenditure and lowering energy levels. Over time, it can also lead to a weakening of your bones.