When it comes to fitness one thing is for sure, there are many different opinions and voices everywhere you turn. Just hearing all these voices makes so many women give up on their fitness goals.
How do you remedy this? Well it’s quite simple, go out there and get educated. There is so much great content online that finding out what really works is truly easier than ever to figure out.
Though there still are many misunderstood concepts in the fitness industry. For example, is there a limit of cardio? Is too much cardio bad for you? Will weight training make me bulky? We will address these questions and other weight training myths in this article.
So without further ado here it is, here are 15 weight training myths, enjoy!
15 Cardio is the best way to burn fat
Don’t get me wrong, cardio is a great tool to use in order to drop body fat, however, if you seriously want to lose weight in a hurry, head to the weight section asap. Weight training can ultimately boost your metabolism and help you burn off additional fat that just won’t seem to go. By increasing your lean muscle mass through exercise you are also increasing your metabolic rate which causes you to burn more through weight training. Activating and contracting those muscles can lead to a bodily reaction that cardio simply does not give you. Make sure to use cardio with a proper weight training program when trying to lose weight.
14 Use lighter weights to avoid bulkiness
A big fear amongst women is lifting too heavy will eventually cause bulkiness. This is a myth. Women simply don’t have enough built up testosterone to significantly bulk up. Women have 15 to 20 times lower testosterone than men, so the odds of a manly bulk are quite low. Training with low weight can also lower your chances of losing weight. Ideally you should be using weights that make you work and cause the body to increase its metabolic state. Without doing so, your body will simply not react and stay the same or progress at a much slower level. Be sure to challenge yourself with the proper amount of weight.
13 Machine love
Many so called fitness professionals love to introduce women to fancy machinery as opposed to a classic dumbbell or barbell. The truth is many of the so called professionals usually do so because it is much more time efficient and easier to pick up for new clients. This method of training limits how great you truly can progress. Machines are meant for isolation exercises, they usually have a single motion which limits your results. While free weights on the other hand can recruit more muscle fibers and ultimately create greater results. A study proved that a traditional barbell squat produced 43% more muscle activity than a squat with a Smith-Machine. Don’t be fooled by fancy machinery, stick to the basics.
12 Muscle eventually turns into fat
Hard earned muscle simply won’t turn into fat over night. Don’t worry about taking some time off, it will heal your muscles as opposed to turning them into fat instantly. Muscle can also help you burn fat. Research shows that intense strength training results can keep your body in a burning state from 16 to 24 hours after your training session is complete.
11 Weight training makes you tired
Contrary to many beliefs weight training does not cause elevated levels of fatigue, the leading factor for high levels of fatigue is fueling the body inappropriately following a workout. The body desperately looks for fuel post workout, prime sources are 20-30 grams of carbohydrates along with 25-30 grams of protein. Not fueling yourself properly will lead to tiredness, fatigue and irritability. Make sure to fuel yourself properly following an intense workout.
10 Weight training is boring
Some women at times see weight training as a burden or simply boring. The usual cause of this is a lack of goal setting. Yes, it’s that simple. Without setting a goal there really is no purpose, causing many women to eventually quit the gym altogether. Setting a simple goal can keep you focused and ultimately give you a purpose to workout. Figuring out what you want to do and how you have to get there is the ultimate key in keeping things interesting.
9 Weight training causes injuries
Women at times tend to stay away from the gym believing that it causes joint problems and other injuries. The purpose of weight training is actually intended to serve the exact opposite purpose. Weight training is meant to build muscle that helps absorb the shock and protects the joints. Though improper training can lead to injuries, so make sure to perform your exercises at an optimal level. Weight training is meant to strengthen your joints not weaken them.
8 CrossFit Love
Women love to go with the trends, one of them today is incorporating a CrossFit type training regime. If your ultimate goal is to look like a runway model this type of training just isn’t right for you. CrossFit encourages ballistic movements and specifically focuses on strength and performance. Injuries are also very common amongst CrossFitters. Make sure you know what you’re getting yourself into before signing up.
7 If it worked for her, it works for me
Women can sometimes get discouraged when things don’t work for them the way they worked for others. Just remember, we are all different, what works for someone may not work for you. Another key factor is dieting, most women that discuss there workouts aren’t telling you about their diet, these two elements go hand in hand. The best way to go about this is to find what works for your diet and training routine. All our bodies are different, explore different options and find out what works best for you.
6 The more I workout my abs, the better chance I have of getting them
Abs are very dependent on your body fat levels. So to start, focusing on burning fat and flattening out your stomach is the biggest key. Abs begin to show signs of visibility once you are down to 8 or 9 percent body fat. So to start off don’t abuse those abs too much, focus on dropping that body fat before.
5 The more exercise, the better
This statement is simply false. The truth is that over exercising can cause more harm than good. Your body needs time to rest following workouts, not doing so will only deplete your body, leaving you more prone to injuries or illnesses. Effects of overtraining include joint injuries, loss of lean mass, depression, sleep disorders, low self-esteem, weak immune system and heart failure. If you are training 5-6 times a week, be sure to fuel properly and ensure that you are hitting all your macronutrient needs. A proper diet is the best way to keep from overtraining.
4 Cardio, cardio and more cardio
Doing too much cardio continues to be one of the most misunderstood concepts amongst female trainees today. Some women believe that doing an excess amount of cardio can only be beneficial, this unfortunately is not the case. Doing too much cardio can increase cortisol in the body. This causes the tearing of your muscle tissues, leading to a slower metabolic rate. Keeping cardio to a 3-4 day a week schedule at 30-40 minutes is usually an ideal amount of time for cardio lovers (along with weight training). Doing too much cardio can have numerous negative effects, such as burnout and lack of eating, and it can also burn away the muscle you are developing. If your goal is to build lean muscle, doing too much cardio will not help you. Set your cardio levels according to your goals.
3 The more I sweat the more I’ll burn
Just because you don’t sweat does not mean you’re not burning. There are many different factors that determine how much someone sweats, there level of conditioning, genetics, clothing material and room temperature are all factors of sweating during a workout. The determining factor ultimately is the amount of work you put in, the more effort you give the more calories you will burn. Don’t focus on sweat as being the deciding factor.
2 Lifting weights is making me gain weight
I’ve said it so many times in the past, don’t let that scale judge your true progress. At times it can be depressing to see that scale stay put, but what you must remember is that lean muscle weighs. My advice to trainees is to stay off the scale and get proper body fat assessments to truly see how you’re progressing. Also, clothing is another way to judge all the great work your putting in, you’ll be able get a new slimmer pair of jeans in no time or take progress picture to see how your developing over time. Don’t let the scale judge all your great work, you have a mirror to do that job.
1 Weight training will make me bulky
As we discussed earlier in this article women simply don’t have enough built up testosterone to significantly bulk up. Women have 15 to 20 time’s lower testosterone than men, so the odds of a manly bulk are quite low. The only way women can bulk up is with a high caloric diet. Ultimately, you are creating a lean look and not a bulky one, your body simply cannot produce a bulky look without a high caloric diet.
