Health & Fitness

Misconceptions about Women's Fitness: Let's Talk about Women's Fitness

I've noticed a lot of misconceptions floating around about fitness, especially involving women. As a girl who's very much into the gym scene, and takes care of her body, I'd like to clear some of these myths up. Starting with...


I can't do weights, because I don't want to get bulky


This is probably the most common thing I've heard women say about fitness. Ladies, doing weights is NOT going to make you bulk up. Our bodies don't function the same way as men's, and we're not built to pack on muscle. In order for that to happen, we need to take certain supplements, often testosterone boosters. Doing weights is actually very good for you, and is the best way to tone your body. On the subject of toning...


High rep, low weight is the best way to tone my muscles


High rep, low weight exercises won't give you any benefit, at all. I see so many girls at the gym, lifting 5kg weights with 40 rep sets. You won't see results from that. Muscle toning is very misunderstood. It is basically the same process as muscle building, which requires micro tears in the muscle. When the muscle repairs itself, it becomes stronger. This, combined with a low fat percentage, will cause the body to look 'toned'.


Lots of cardio is the best way to lose weight


This is partially true. You need to raise your heartrate, and maintain it, in order to increase cardiac strength and use up fat stores. But this will do nothing if you don't eat right. A calorie deficit diet is more important than hours of cardio. Resistance training is often much more effective. Give the rowing machine or stationary bike a go instead, and raise the resistance, to get your heart rate up. Try not to do more than half hour sessions.


Let's talk about women's fitness.


Crunches are the best way to flatten my tummy


Crunches and sit-ups generally only exercise one part of your abdomen. It's important to work out your entire core if you want to flatten your stomach. Another benefit is that a strong core will improve your posture, taking the strain off your back and neck. Planks, leg raises, and side bends are great exercises to strengthen your core as well.


I have to exercise every day to see results


Rest days are crucial. Don't overexert yourself by working out every day. You need to give your body a break, otherwise you risk major injuries, such as torn muscles and ligaments. Let your body recover between sessions.


Misconceptions about Women's Fitness: Let's Talk about Women's Fitness


Cleanses and detoxes will help me lose weight


Cleanses and detoxes will do nothing. You may lose a few pounds after a detox, but you'll only pack it back on, because you haven't changed anything. If you want to 'cleanse' your body, all you need to do is drink plenty of water.


I can eat more if I work out


Another part truth. If you are trying to lose weight through cardio exercise, eating more is not going to help you. You still need to maintain a caloric deficit, by consuming less energy than you expend. However, if you're trying to build strength, you usually do need to eat more, in particular, more protein.


I need to follow a diet to lose weight


What you need is education on healthy eating. Doing something like the 5/2 diet, or Atkins, won't teach you how to fuel your body efficently. Most people only need to lower carb, fat and sodium intakes. You need a good balance of macro nutrients, but these three in particular are so often overeaten in today's society. Try tracking your daily intake with an app like MyFitnessPal. You'll learn a lot about what you really eat, and what you need to change.


Misconceptions about Women's Fitness: Let's Talk about Women's Fitness


That's all I can think of right now, but if there are any myths I've missed, or something you want to add about, let me know!

Misconceptions about Women's Fitness: Let's Talk about Women's Fitness
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