Training Myth: Women Shouldn’t Lift Weights
One of the most common exercise training myths is that some women think they should only do cardio activities because lifting weights will give them a “manly” appearance.
This is prevalent mainly because of female bodybuilding magazines, where the women resemble men because of the massive amount of steroids they consume.
- Much of the difference in muscle mass between men and women is attributed to hormones, specifically, testosterone. Men typically produce 10 times more testosterone than women. Unless you’re a woman who’s on steroids, lifting weights WON’T make you look like a man!
- There’s also a difference in muscle mass distribution between men and women, as men usually carry more muscle.
So ladies, get in the weight room if you want that sexy, toned physique!
Training Myth: You Can’t Gain Muscle & Lose Fat at the Same Time
This belief is you have to consume more calories than usual to gain muscle and eat fewer calories to shed fat.
Even though it’s much harder to gain muscle when your calories are low enough to stimulate fat loss, it’s possible. This is especially true when protein intake is high, carbohydrates are low and adequate protein is eaten at the four most critical times of day: first thing in the morning, before and after workouts, and in the evening.
So YES, you can go in two directions at the same time. Just as you can chew gum and walk simultaneously, you can add lean mass and burn fat during with the correct combination of protein, carbs, supplements, weight training and cardio.
The result? A fitter, better you!
Training Myth: Always Stretch Before Working Out
Contrary to popular belief, there are no studies that show static stretching (holding a stretch for 30 seconds) before exercise reduces
the risk of injury. There is, however, an abundance of research demonstrating that when athletes stretch BEFORE weight training, their strength DECREASES. Further studies show flexibility INCREASES when such stretching is done after exercise as opposed to before it.
Research has found that dynamic stretching (fast, ballistic movements, such as arm circles for shoulders and high kicks for legs) before weight training will increase power and strength.
So make sure you don’t do traditional static stretching before working out, do it afterwards, holding each stretch for approximately 30 seconds. Before your workout, perform dynamic stretches as part of your warm-up!
Mark Broadfoot, Apprentice Trainer