Fitness Myth #1- You Aren’t Losing Weight Because You’re Putting On Lean Muscle— If you’ve just started strength training, you won’t be putting on enough muscle mass to significantly offset weight loss. In one study those that performed resistance training 3x a week for 16 weeks gained about 2 pounds of muscle, which won’t offset the healthy weight loss of 1-2 pounds a week.
Fitness Myth #2- Women Will Bulk Up When They Weight Train— Women don’t have the testosterone or growth hormone levels that men do, so it’s extremely difficult to bulk up. Instead, women look more toned and get stronger.
Fitness Myth #3- You Can “Spot Reduce”—- Where the fat comes off first is genetically determined. Everyone is different, even your fingers can get thinner when you lose weight!!
Fitness Myth #4- Machines Are Safer Than Free Weights— Starting with lighter free weights and lifting with proper form will give you better coordination, plus they strengthen your body for function and real-world activities.
Fitness Myth #5- No Next-Day Muscle Pain, No Gain— If you’re always sore after training, you may be over-training, causing excessive damage, and not allowing your muscles time to repair and build. A study in 2012 found that over-training can boost inflammation and interfere with muscle growth.
Evaluate your workout program, along with a healthy nutrition plan. Add variety to your strength training routines by mixing in free weights, body weight exercises, TRX, BOSU, Stability Balls and more. Save 5-10 minutes at the end of your workout to stretch. This not only improves flexibility but helps to release toxins out of the body, helping to prevent or minimize muscle soreness. Careful not to train the same muscles back to back days. (One exception would be abdominal exercises, but only if they aren’t sore from previous workout)
Create strength workouts in a circuit format by selecting 3-5 exercises and run through all without rest, then repeat 2-3 times. Try HIIT training 1-2 times a week to ramp up your metabolism. ALWAYS get the OK from your doctor before starting an exercise program. NEED HELP? Hire a certified personal trainer who will set up a program specifically for YOU!