There are some common beliefs out
there that might actually be misleading you and causing you to not see the
results you truly deserve. We are going
to hit up 5 common myths that can really hinder your workouts, causing frustration
and complete meltdowns. Let’s put these
myths to rest and reveal the truths behind them.
Lifting
Weights will lead to bulky muscles –
That’s a negative ghost rider! Here is the story ladies, fat makes you
appear bulky, not muscle. Bulkiness
appears when someone holds a higher level of intramuscular fat; so what it
actually comes down to is diet and the intensity at which you train. If you follow a specific meal plan focusing
on quality lean proteins and complex carbohydrates while your training routine
incorporates high intensity strength and aerobic training then your body will
be leaner and tighter. If your diet is
here or there and all you do is machines at your local gym then expect the
extra fat on your body. If that isn’t
enough for you, know this, testosterone leads to muscle development and men
have 20 to 30 times the amount women have giving the possibility for men to
have increased muscle tissue or “bulky muscles”.
Crunches and abdominal work
exclusively rids belly fat –
Nope! Crunches and ab work will help strengthen and
build muscle of the core which is very valuable because all body movements work
through your center of gravity but will not shed the fat that over-lays this
area. The truth is you cannot “target reduce” the fat over your abs or any
other body-part at that. When you perform an exercise such as crunches, you do
burn calories but this calorie deficit is taken from the body’s total fat, not
just the layer over your abs. What will flatten my stomach? Following a
consistent workout program consisting of high intensity strength training and
aerobic exercise along with a balanced diet will help you to achieve a Tone
body.
Machines
are safer way to exercise –
Bogus! Non-adjustable machines are typically built
for Men approximately 6ft tall and unless you have a trainer setting up all
your machines for you, adjustable machines aren’t any better. So if the machines are not set up correctly
it will automatically put you in an incorrect form causing possible injuries. Machines also typically disengage your core
by using seat backs and stabilization benches.
By only using machines you weaken your core, making the rest of your
body weak and unstable. This doesn’t
seem safe at all! The safest way to
workout is with a professional that will guide you through a series of lifts
that incorporate strength, balance, and core.
Aerobic
exercise boosts metabolism for hours after workouts –
Incorrect, you are the weakest link! If only this was true. Fact is doing only Aerobic Exercise has been
shown to burn an additional 20 calories for the rest of the day. However, high intensity strength training
that engages your muscles and elevates your heart rate can burn a significantly
larger amount of calories long after the workout has ended; up to 36 hours post
exercise. So what is more valuable to
you: a metabolism that is only elevated during cardio or one working for you an
entire day?
More
fat is burned if you exercise longer at lower intensities –
Wrong! This myth drives me insane! Everyone wants to work in the fat burning
zone that is graphed on the piece of exercise equipment but this will only
waste your time. Yes, it is true in the
fat burning zone your body will burn a higher PERCENTAGE of fat to
carbohydrates but actually a lower OVERALL amount of fat. Let’s break it down; say you are working in a
fat burning zone and burning 6 calories a minute and burning 60% of that fat. That’s 3.6 calories/min of fat. Now say you are in the Cardio Zone burning 10
calories a minute at 50% fat burning. That’s
5 calories/min of fat plus you burn a higher amount of overall calories which
leads to better weight loss. What it
bubbles down to is this: exercising at a higher intensity is going to yield you
better results and save you a ton of time.
Remember, knowledge is power and power drives RESULTS!
