- Exercise & Fitness
The Best Weight Loss Plan For Women: Don't Buy Anymore Fitness Myths
Tired of Limited Results?
Ladies, are you tired of hitting the gym with hardly anything to show for it? It could be that you're buying into some very popular fitness myths that actually keep you from exercising the right way. Are you ready to change that? I hope you are. Read on and learn how to change your thoughts on exercise and weight loss (and find a helpful workout routine) to sculpt that lean sexy body you've always wanted.
The Solution To the Problem
Let's cut to the chase and debunk these myths right now! First of all, we have cardio. Cardiovascular exercise is allegedly the most effective method for burning fat and losing weight. However, this is simply not the case. A tremendous amount of evidence and experience tells us that to burn more calories and use more energy from carbohydrates, you've got to engage in some resistance training. Why? Because resistance training recruits muscle tissue and requires muscle recovery. Working out properly with weights or bands will provide cardio and resistance. You will burn more calories while performing resistance training than you will doing cardio. Also, your body will burn more calories after you exercise if you've engaged in some balanced resistance routines. This is because your muscle will need to recover, which requires energy and illicits a greater influx in metabolism, therefore burning calories after you exercise.
But ah, we have run into another myth, the falacy that resistance training will make you bulky and chunky. This, once again just isn't true. If you train with lighter weights and a greater number of repetitions, you will put on some lean muscle, but not too much, definitly not enough to make you look masculine or buff. Remember, there are different ways to lift weights. You can accomplish different goals by following a different game plan. You can attain that slim, sexy body, you've just got to put the old ways of thinking behind you and not be afraid to try something different. But wouldn't you know it, we've run into yet another weight loss myth! Read the next paragraph to get falacy-free and take one more step on the road to success.
The next hurdle of false information actually involves resistance training. That's right! You see alot people think that to burn fat off their belly, they need to do sit-ups and crunches and to burn fat off of their arms they need to curls and extensions, etc. This is call spot reduction, and it reflects a lack of knowledge about how the body (and really how metabolism) works. Think of it this way: muscle controls movement, so when you do an exercise like sit-ups, you're not targeting fat tissue, you're targeting muscle tissue; the abdominal muscle. Working this muscle does not "burn" fat off the belly. That's not how it works. You might get warmer due to increased blood flow, but you're not actually "burning" fat off of your stomach by doing sit-ups. The best thing you can do to burn fat is engage you biggest muscle groups through resistance training. This results in the largest increase in metabolic rate for up to 2 days (I know right?), and that influx will actually start to melt away fat deposits all over your body. Remember, exercising the larger muscle groups will always lead to a more prominent metabolic influx. Off to the left I've outlined a solid full-body workout that will help you get lean and sexy through a combination of traditional cardio and resistance training. I've also added some excellent products above that to assist your efforts greatly. Good luck!
Start with 5-10 minutes of light jogging to warm up, followed by 10 minutes of stretching
1. Body weight squats- 3 sets of 15 reps
2.Push-ups- 3 sets to failure
3.Body weight lunges- 3 sets of 10 -12 reps
4.Bicycle- 3 sets for 30 seconds each
5. One-hand row (light dumbbell, no more than 10 pounds) 3 sets 8-12 reps
Finish with about 15 to 20 minutes of light jogging or brisk walking followed by 10 minutes of stretching.
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