10 Exercise Myths and Facts (Part 1) :

10. Women will get bulky from lifting weights

Women cannot get big and bulky for one very good reason... their bodies don't produce enough testosterone to build the large bulky muscles. Testosterone is a key ingredient to putting on muscle mass, and the only way women can get this type of big bulky look is by taking steroids and hormone injections. This is why you see bulky female body builders. I know from personal experience how hard it is to put on muscle, and that is lifting heavy, regularly, consuming lots of protein and calories and being committed! Your 2 sessions a week with weights won't get you big!

So don't be afraid to lift heavy weights if you're a woman. Lifting heavy will make a woman strong, not manly. It will give you shape, and you more defined.

9. Carbohydrates make you fat

Rubbish. Excess calories make you fat. Gaining weight is basically consuming more calories than you are expending. This could be protein, fat, or carbohydrates. Carbs are needed as an energy supply, not just for your muscles, but your brain and bodily tissues.

The main problem lies in that we eat too many carbohydrates. Nowadays, most processed/packaged food is high in carbohydrates, and often high in sugar. Once your muscles and liver is full (the main storage area for carbs) there is no where else for them to go, so the excess will be broken down and stored as fat. Look to limit your carbohydrates on non-exercise days, to natural ones (fruit, vegetables, small portions of rice) and you and your body will benefit from them. Aim to consume more protein and good fats and you will be on the right track.

8. 2 sets of 15 is all you need for each exercise

This often happens with a gym induction. You are put on all the gym machines, and are told to do 2 sets of 15, often with a weight you could perform 25 or more with. Yes, if you're new to resistance work, work around the 15 rep range, but ensure reps 14 and 15 are getting challenging. After around 4-6 weeks, look to increase the weight so that you are performing around the 12 rep range. Once you have completed about 8 weeks, look to change the whole workout and add new movements.

7. If I exercise, I will get where I want to be without changing my diet.

If you think this, you're heading down the wrong path! How would you expect to lose weight, put on muscle, get healthier if you're still eating the same rubbish that helped you gain the weight in the first place?! The idea of exercise and balanced nutrition, is to get you and your body healthier, leaner, and in better condition. What you put into your body will determine this.

Take this example - Look at builders and brick layers etc. Now, doing such a physical job day in, day out, all that lifting, they should have bodies of a greek Adonis? But what do they eat? Fry ups, pasties, crisps, all manufactured foods, and therefore they end up having a belly, high blood pressure, and probably a poor immune system. Let me make this clear, you will only get health and fitness results if you pay attention to your diet. I would go as far to say that weight loss, muscle gain etc is 80% nutrition and 20% exercise. Yep, now you see the need for quality food?

6. Machines are safer than free weights

Again, gym inductions are often to blame. These machines are a waste of time. Firstly, they move in a specific range of motion, meaning you will work the same muscles in the same line every time. Secondly you are sitting down, so muscles from your core down are switched off. This not only means you are limiting your work capacity, but you are burning hardly any calories. Surely it is better to work for less time and be more productive?

Ask for dumbbell and free weight exercises, and you will soon be sculpting a good looking body!

 

👉 10 Exercise Myths and Facts (Part 2)