There are now too many self-proclaimed "experts" online, spreading untruthful information; no wonder people, especially women, feel confused when it comes to fitness.
There is a myth that high intensity training is force could be the best thing in the world – or the worst, right?
Well, let's separate reality from fiction, so that we can clarify and dispel today 4 common myths about women and fitness:
Index
Lifting weights will make me big
Whenever I think this myth has been debunked, someone always comes along and pulls it out. So I'll keep repeating it until I stop hearing about it or reading it on the Internet: Lifting weights does NOT make you big.
Why not?
It's pretty simple: women don't produce enough testosterone to gain mass. Indeed, men have 15-20 times more testosterone than women, and it takes years of intense training and proper nutrition to gain muscle mass (women take even longer and have to use supplements!).
If you are a newcomer, you will likely see improvements more quickly than if you have been doing this for a while, but don't worry about your arms or legs suddenly exploding after a few sets of squatting or exercises for i triceps: not gonna happen!
If you have been doing CrossFit for 3/6 months and you feel "bigger", I'm afraid it's probably due to a poor diet and increased body fat, but not a increase in muscle mass!
That said, you can build whatever physique you want, and it doesn't matter what others think as long as you feel good. What a person sees as "thick" or "too muscular", Another may see it as"right". What others think of you is irrelevant.
Localized weight loss works
"I have a hard time getting rid of belly fat."
"I can't get rid of these love handles."
"I want to aim for the loss of fat in the inner thighs, in the handles, in the belly, etc."
"I can't lose these last 5 kg."
You hear things like this all the time, especially in the boxes and gyms all over Italy.
We all have problem areas, and the apparent inability to lose fat in these areas can be frustrating, especially if you've made significant progress in other parts of the body.
Maybe you've heard of "spot reduction”(In Italian local reduction), a technique for fat loss in specific areas of the body. Sorry to say, but targeted weight loss it is not scientifically possible.
However, you can reduce the visual impact of these areas, that is, reduce overall body fat and increase muscle mass.
Do one diet helps to lose body fat in general, so it can be a good ally. Even better would be to combine targeted exercises to help muscles in problem areas!
I work out every day, so I can eat whatever I want
As much as we would like to be able to eat what we want, it is not the right reasoning to do. Sure, calories are burned in training, but not enough to compensate for constant binges.
This isn't to say that we can't enjoy our favorite foods, or indulge in some cheat day. You just have to use moderation!
If you make a mistake and overdo it a bit, don't think about it and don't feel guilty. There's no point trying to compensate by doing extra cardio, because it won't work. Punishing yourself only perpetuates unhealthy relationships with food and fitness!
I'm not losing weight, so I'm not training well
While the weight of the scale can be a sign of progress, it doesn't have to be your only indicator. Indeed, the weight of the scale can be a real deception!
If you are lifting weights, you are probably adding lean mass. This could put your weight on the scale even if you are actually losing body fat.
The good news is you can look leaner and more muscular, even if the scales say you are gaining weight! Keep in mind that weight can vary based on hormone levels, stress, hydration, and many other factors.
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