There are several questions that my clients often ask or are confused about when they start their health and fitness journey.
You have heard these fitness myths over and over again and you want to understand why exactly they are myths and should be ignored.
By the end of the blog you will have a clear understanding of fitness fact and fitness myths.
Will weight training make women bulky? - Asked by many women
In short, the answer is no.
The toned look that most women strive for is actually the building of muscle and the stripping of fat.
You will not get big bulging muscles and look like a body builder unless you eat, train and sleep like a body builder.
A woman doesn’t have anywhere near enough testosterone in her body to build muscle like men easily.
You may have seen women like Dana Linn Bailey but these are extremes, body building is part of their life and she will be lifting the heaviest of weights whilst following an intense and advance workout.
Having a strength-training programme to build muscle overall (to give you this toned look) will not make you bulky.
I would be more worried about cupcakes making you bulky rather than strength training!
Fat Targeting Workouts
We have all seen them. Belly Busting workouts, Thigh Trimming Exercises, the lot.
The truth is you cannot tell your body where to lose fat from first.
To lose fat you need to be in a calorie deficit, it takes a deficit of around 3500 per week to lose 1lb. You cannot choose where this fat loss will take place.
If you do all lower body workouts you will get better bang for your buck (as the muscles are larger and require more energy) however there is no guarantee that’s where the fat will go from.
If you want to reduce fat around your stomach the best way to do this is to consistently be in a calorie deficit and complete workouts t
hat have many compound movements (Deadlifts, Bench Press, Squat Presses) which use lots of major muscle groups.
Using your body as a tool is also a great way to burn fat; burpees (Coach T's FAV), mountain climbers and squat jumps will get your heart rate up quick and torch calories fast.
Exercise more if fat loss stalls
This is not actually always the case. As your body loses body fat your calorie requirements also change.
It is important to re-evaluate your calories and training schedule as your body changes.
Exercise isn’t always the answer either; if your fat loss is stalling there are several factors, which can be contributing to this.
Nutrition would be your first port of call, is your protein intake sufficient? Are you tracking accurately?
Other questions to think about are; are you getting plenty of rest and sleep? Are you getting enough water? Are your stress levels high? Could your menstrual cycle be a factor?
So instead of pushing yourself even harder in the gym, get smart and evaluate your previous week (s). It may be something really simple or you might need to have a closer look.
Fat loss plateaus can always be explained, you just have to workout exactly what it is.
The answer is not to order in a dominoes and feel sorry for yourself or skip your workouts as you don’t think they matter.
Fat turning to Muscle and visa versa
If I could ring a big buzzer now I would do! It is physically impossible for fat to turn to muscle and muscle to turn to fat.
Through exercise your body will start to burn fat (providing you’re in a calorie deficit) and will also start to build muscle gradually.
When you reduce your training or you are in a calorie surplus your muscle mass doesn’t then turn to fat.
For approximately every 3500 calories you over eat you will gain 1lb of fat, if you are not using your muscles they will begin to reduce and that also means that the extra 50 calories you required to fuel your muscle mass is now taking you over your maintenance calories.
The more lean body mass you have the more calories you burn when doing nothing so even though you may be losing weight you can have more calories due to the extra muscle.
Please note that building muscle for the average woman is between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month).
So if each week you are gaining a lb and you think its muscle I would take a closer look at your diet and your measurements as its actually fat you’re gaining.
Sweating more means you will lose more weight
I wish it did, but sadly it doesn’t.
Sweating is the natural way for your body to help cool itself during exercise or in hot temperatures.
How much you sweat doesn’t mean you will lose more weight. It just means you sweat more are lose more water weight at that time. Once you rehydrate that water weight will be regained and will not affect your real weight. Any real weight loss will come from what you are doing to make yourself sweat and being in a calorie deficit.
Wearing a sweat suit or going to a sauna will help you lose weight fast, but its water weight as we have mentioned. It will also severely dehydrate you so it is not a safe way to lose weight. Plus as soon as you drink water you will replenish that loss!
Carbs make you fat (especially after 6pm!)
The fundamentals of fat loss in basic terms means you need to be in a calorie deficit. What you eat within your calories for fat loss is irrelevant. Now I am not saying eat cookies to lose weight, however you get results as long as you are in a deficit.
Carbs have been the scapegoat for a long while, they have been blamed for people gaining weight and miraculously when people have omitted them from their diet they have lost weight.
This is not due to the avoidance of a vital macronutrient, it is in fact due to the severe calorie deficit giving up carbs gave them.
It is an easy way to reduce calories in your diet, giving up carbs is not necessary to make progress. If you portion control your carbs and ensure you are not eating a plateful you will feel great and lose weight.
Carbs are a vital energy source and have other helpful benefits which you will be in deficit should you avoid them all together.
You can only start on a Monday
Every Sunday Facebook is full of statuses of people talking about getting back on track on Monday. Where