To get the most out of your training it's crucial to understand the most popular fitness myths. If you don't know the truth behind the myth, you could be hindering your progress to get the results you deserve.
Top Ten List
· Myth 1: "Women shouldn’t weight train because if they do they will bulk up."
Strength training is critical to maintain a healthy weight and strengthen your body. The average woman doesn’t have the amount of hormones necessary to build vast amounts of muscle.
· Myth 2: "If I’m not sore the next day then I didn’t work hard enough."
Muscle soreness is caused by tiny tears in your muscle fibres and while some soreness is expected if you regularly change your programme, being sore for days after your workout most likely means you overdid it.
· Myth 3: "Cardio training is the only way to lose weight."
The basis of losing weight is to burn more calories than you take in. To effectively lose weight you have to mix the following: resistance training, cardio training and a healthy balanced diet.
· Myth 4: "The only way to burn fat is to work at a lower intensity."
While the percentage of fat calories is higher if you work your heart at a lower intensity, you have to hold that intensity for a very long time to get the benefit. If you work at a higher intensity the percentage of fat calories may be a little less, but your total calorie burn will be much higher and the session will be far more time efficient. Remember that the basic of losing weight is to burn more calories than you put in.
· Myth 5: "If you’re not sweating then you’re not working hard enough."
When you sweat your body is trying to regulate its own temperature by losing water. It’s false to believe that the more you sweat the more body fat you’re losing – to burn body fat you have to work muscle.
· Myth 6: "Studio classes are for women only."
No class is designed for women only. With such a wide range of classes available, covering areas in body toning, fitness and relaxation, they’re suitable for anyone who is willing to give it a go. You would probably work harder in one 45 minute class than your normal session on the gym floor – motivation is the main factor.
· Myth 7: "The best time to exercise is early morning."
There is no one time that is best to exercise. The best time is the time that appeals to you and fits into your schedule.
· Myth 8: "Running is the best way to get fit."
There is no one best way to get fit. You have to do what you like or you’ll find a reason to quit.
· Myth 9: "If I eat more protein I can build bigger muscles."
Building muscle mass involves two things: using enough weight to challenge the muscles beyond their normal levels of resistance and eating more calories than you burn. Too much protein can run the risk of creating nutrient imbalance, kidney strain or dehydration.
· Myth 10: "I need to work my ‘lower abs’ to reduce my pot belly."
The six-pack you want is long muscle called rectus abdominis that extends from below your chest to your pelvis. To get your abs in the best shape you can, you should reduce your body fat, as well as work all four muscles – your rectus abdominis, internal obliques, external obliques and transverse abdominials.
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