12 Muscle Building, Fitness and Diet Myths

MYTH 1 >>Weight Training Turns Women Into Men.
TRUTH: This myth is particularly common because women worry that lifting weights will bulk them up If you were to look at 1 pound of fat, and 1 pound of muscle side by side, you would notice how much smaller the muscle is even though it's the same weight.
Which blows another myth out of the water, muscle is heavier than fat 1lb of muscle will always weigh the same as 1lb of fat.
Meaning, the more muscle you have on your body, the less space you will take up.
Women can not bulk up using heavy weights. Ladies have too much estrogen in their hormone makeup. Yes, heavier weights build muscle and strength, but most women aren't lifting anything so heavy that we are at risk of looking like the Incredible Hulk. Plus, muscle is the secret to a revved up metabolism, as it burns more calories than more fat, even when you're sitting on the sofa or at your desk.
So the trend for women to lift lower weights and do higher reps then men is irresponsible information. Without chemical assistance, women cannot achieve extraordinary muscle growth. Because women's testosterone is lower, they likely won't be able to lift as much weight as men, but the typical three-pound lady dumbbells won't work because the resistance is too low to create change in the muscle.
If women aren't supposed to have muscles, why have them? The definition of "manly" differs from one individual to another, but we all have a different body structure. Some women have more feminine lines, others more androgynous. Wide hip bones and narrow shoulders are typical female shapes, but that doesn't mean an athletic woman is less feminine. Our society forms our ideals; you choose what you find attractive.
What makes athletic women bulky is more-than-average muscle mass combined with "excess" body fat. If you couple weight training with a smart diet, you'll be much smaller than you'd expect.
Bottom line, strength training will help you lose weight faster and keep it off in the long run. If you also do cardio, it'll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing.
MYTH 2>>I can spot-reduce my problem areas
TRUTH: Spot-reduction is not possible unless you go for surgery. Without it, your body will draw fat from different regions at different rates depending on your genetic makeup. Instead of focusing on one area, spend your time doing full-body workouts that blast calories.
This is the same for six packs or flat belly.
You can do crunches till you pass out, and you still might not get a six-pack. Save yourself the wasted time and probable back pain -- the best way to get a six-pack involves making better dietary choices and doing high-intensity interval training.
Everybody is born with abdominal muscles. You just need to lose fat to make them stand out.
MYTH 3>>Carbs are the Enemy
TRUTH: The only way to lose the right amount of weight is by adopting a balanced diet that supports your goal, training with weights, and doing some cardio. Your program should include all of these aspects long enough to see a difference.
Diet, weights, and cardio-the holy trinity of fitness!
If you want to gain muscle, you're going to need carbs. If you take them out completely, you'll burn more body fat during training perhaps, but you can't keep it up for long. Carbs are fuel for intense workouts, fats are not.
The macronutrients needed for a well rounded nutritional program are carbs, protein and fat. All three of these are necessary and have important functions within the body. I am not going to go into complete detail here as a complete breakdown of macronutrients and their function is extremely lengthy and would be better suited in an article on nutrition which I will write at another time.
The best way to phrase this myth would be - Which carbs are you eating and when?" Whole grains, legumes, vegetables and minimally processed grains are all good examples of the carbs that you can eat frequently
MYTH 4>>Running Is the Only Way to Lose Weight
TRUTH: Your fitness success depends upon your goal. If you want to be able to run 10 miles without breaking a sweat, then yes, you'll have to run.
If your goal is fat loss or muscle gain, the most effective way to lose weight is to include both cardio and weights in your routine.

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