Fact or Fiction: Fitness Myths Busted!

          When I train women for the first time and ask them what they want to achieve, 50% of them say they want great abs and Michelle Obama arms. In a nutshell, they want muscles! So here are the TOP FIVE MYTHS about weight training for women that can help negate your fear of gaining "too much" muscle and knock down obstacles toward reaching a tight and toned body.

Myth #5

"I want to tone up and see some biceps, so I'll do lots of reps with lighter weight."

Wrong! If you want Michelle Obama arms, or in essence if you want to see some muscles, lift heavier weights and only do 6-8 repetitions of 3-4 sets. If you want muscular endurance, go for the lighter weights with lots of reps.

Myth #4

"Cardio will help me shed the pounds faster than lifting weights."

Modify your workout! Lifting weights will boost your metabolism as well as keep it soaring long after you have worked out. You will continue to burn calories throughout the day as your muscles recover, whereas your calorie burn ends soon after you've left the treadmill. Mix up your workout by lifting heavy weights two to three times a week and get your cardio in on the other days, if not the weight training days.

Myth #3

"I have to take all sorts of supplements to see the results of my weight training."

A simple protein shake will suffice after a weight lifting session. Five to six small meals a day that incorporate a lean protein such as fish, chicken, steak or greek yogurt will fuel your muscles, add to their recovery, and help you keep your diet clean.

Myth #2

"Doing crunches everyday will make my abs visible and ripped."

Think again! Eating clean, unprocessed foods that are mostly lean protein will define your abs. Also, isolating your abdominals more than three times a week can lead to a plateau, especially if your body is adapting to the routines.

Myth #1

"Lifting heavy and too many weights will get me bulky and big."

Not even close! As women, we do not produce enough testosterone in our bodies to have massive muscle gains like men. We need to lift heavier! Remember, muscle burns fat!

 

By: Rebecca McBride (Certified TrainerDiva, Inc. Trainer)

To read Rebecca's full bio click here.

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