- Exercise & Fitness
The misconceptions of women using weights
Myth 1: Heavy weights will make a women muscly
Most women say that if they do too much weight training, they will end up looking like a man. That is not true at all and here is the reason why. Men have more testosterone in their bodies which enables them to build muscle more easier than women. Women simply don't have the same amount of testosterone in their bodies, so no matter how much they train, women cannot be the size of men unless they are injecting themselves with chemicals or taking supplements that affect the hormone balance.
Good muscles require energy, therefore a women with stronger legs muscles is actually burning more fat doing nothing during the day than a women who has thinner but flabby legs.
For the ultimate definition, a women should train her upper body with a weight heavy enough to just about complete 10 reps. When I mean 10 reps I mean 8,9,10 should be a struggle. If you can do 10 easy reps then the weight to far to light. Aim for 3 sets.
For many women, the lower body i.e. the legs is much more easier to develop and can be bigger than mens in some cases. However that doesn't mean you shouldn't train them. Good training with 10 reps and 3 sets as about will make the muscles harder and therefore burning the surrounding fat making your legs look much more slender in the end.
If you feel that you can build muscle rather easily then drop the weight and do 20 reps for 3 sets. You still need that muscle growth stimulation though.
Myth 2: Muscle turns to fat if you stop training
Many men tend to use this as an excuse. This simply does not happen.
With good, training, rest and diet, the muscle will grow depending on the resistance training you have done in the gym
If you stop, the opposite happens, the muscle kind of deflates but it does not turn to fat.
The truth, is that when most people stop weight training, their diet changes too. Therefore it is basically deflated muscles, which are smaller in appearance and an extra layer of fat, giving on overall rounder and chubbier body.
Myth 3: You need to train your legs daily to get good thighs and back side
For maximum effectiveness of muscle development and growth aft training it is important to get 48-72 hours rest before training the same group of muscles again. Muscle growth comes from the repair due to stress and fiber damage during a weights session. No rest will lead to fatigue and in many cases and deflated muscle which is the opposite of what you are looking for. Lack of rest can also lead to injury.
Aerobics is very beneficial as your muscle get stimulated but tend to recover very quickly.
There are actually some people who have benefited with daily training however the mental side of things come into play. Women who train daily are more likely to get fed up and suddenly stop all exercising for periods of up to a years. This mentality can be avoid with good break between your work outs.
Myth 4: Too much protein is bad for you
Proteins are the raw materials and components of muscles. Once the protein is digested it is broken down to amino acids in the body. Amino acids are used for many functions including muscle repair and growth.
Woman on diet that restrict calories, need to pay special attention to take enough protein. Even if its not about building muscle, amino acids are used for metabolism in the body.
Many women who are dieting have an insufficient protein intake, meaning a loss of muscle. Even if you are losing weight, muscle loss will make you look even more out of shape because you fat to muscle ratio will be very poor. You will end up with that unhealthy thin flabby look. If you are working out, then your protein intake should be at least 1g per kilogram of body weight in order to fuel your muscles.
Myth 5: You will put on weight if you eat more than 3 meals a day
It is not about the number of times you eat, it is about the total calories you take in in a day versus the amount of calories you burn. You could eat 3 meals a day covering 2,000 calories, however eating 6 meals and day you are more likely to eat less calories therefore gain less weight.
The reason is due to your stomach's satisfaction and hunger level. Eating less and more frequently leaving your feeling less hungry than eating less frequently. When you eat 3 meals a day, you will normal feel hungry before each meal, therefore eating slightly more than your necessary daily intake.
Myth 6: Supplements are not required
If you eat 6 meals every day and are taking a balanced healthy high-protein diet, supplements may not be necessary. However most people simply do not have the time to get through so many meals with the perfect amount of vitamins, therefore supplements will benefit most people.
By taking multi-vitamins daily, you will be giving your body the vitamins and minerals that it is missing out from the usual daily meals. Things like an increase in vegetable oil can reduce the risk of hear related diseases and also the condition of your joints.
Have you ever though caffeine was bad for your? Well taking caffeine before training is very beneficial for any workout. Whey protein supplements for perfect for muscle repair and growth. Eating 6 chicken breasts and raw eggs after training is simply impractical.
Hard training requires supplements in one form or the other for your body to be able to recover and repair itself adequately.
In recent years, women with muscle has more of a positive image. Not meaning as muscular as a female body builder but nice toned and shaped legs and body. Is it simply the fear factor that most women need to get over. Work those muscle to failure, get them firm so that they will burn fat for you the follow day, even when resting. Ease down on the treadmill.