Myths about fitness for girls. Truths and myths about strength training for women
It often happens that some reasonable ideas are taken too literally, taken out of context, and become well-established erroneous beliefs. In fact, the same rule can never work in the same way in completely different situations, with different people.
Such erroneous beliefs can only prevent the athlete from achieving the desired result. Let's finally figure out where the truth is and where the myth is.
Myth #1:
Exercises for one muscle group are ineffective.In fact:
Exercise for a particular muscle or group of muscles is good because the muscle in this case contracts more, as shown by the results of the electromyogram (EMG).
EMG measures the electrical activity of a muscle during contraction. The greater the electrical activity, the stronger the contraction of the muscle. These numbers are given as a percentage of the maximum number of contractions, and exercises for a particular muscle show a greater EMG result.
Much depends on your physique: in order to use the full potential of a particular muscle, you need to perform exercises for one muscle group. For example, a person who has long arms will find it difficult to pump up the muscles of the chest and back. Therefore, it is better for him to perform exercises for a certain muscle group, for example, moving his arms to the sides or spreading his arms to the sides while lying down.
A person with long legs will find it difficult to build thigh muscles with exercises such as squats or lunges, but they can get the desired result by doing leg extensions on a machine or sissy squats.
Complex exercises also have advantages. During such exercises, a lot of calories are burned, you work out all muscle groups, making your body stronger. But this does not mean that training for one particular muscle group does not work.
Myth #2:
Heavy weight exercises will make your body powerful. To make the body slim and the muscles embossed, you need to train like professional bodybuilders.In fact:
This belief is also wrong. To have such relief muscles, bodybuilders follow a special diet. And weightlifters, on the contrary, do not adhere to a diet.
If a weightlifter is put on a bodybuilder's diet, he will look like a bodybuilder. If a bodybuilder eats the same as a weightlifter, he will probably look like a former bodybuilder. Diet is of great importance for the appearance of your muscles.
Of course, it may happen that you have developed some muscle group too much. If you really pumped too much, for example, the quadriceps or gluteus maximus muscles, you need to stop or reduce the number of squats with weight. You should also stop leg exercises, lunges, and other quadriceps and gluteus maximus exercises.
So, if you pumped up some muscle group too much - it's best to just leave it alone for a while.
Myth #3:
Low rep leg exercises will make your legs powerful, while high rep exercises will make your legs lean.In fact:
For most muscles, exercises with 10 or less repetitions are performed to build muscle mass. But leg muscles are an exception. Legs become "powerful" just at the number of repetitions from 20 to 50 in exercises such as squats with weight, leg presses, lunges and others like that.
It may seem counterintuitive, but low-rep leg exercises make muscles strong but prevent them from growing.
Often girls come to me for training and complain that their legs are too “strong”. All of them do leg exercises with a lot of repetitions (20 or more). I just give them fewer reps. After a while, the legs really become slimmer!
Myth #4:
A large amount of exercise is the only effective way to get rid of fat.In fact:
The main factor for fat loss is energy deficiency. In the studies conducted, one group of people just dieted, the other group only exercised. It turns out that it does not matter for what reason there is a shortage.
Physical training helps build muscle. But fat is burned only due to lack of energy. The belief that a certain type of exercise burns fat comes from the fact that training in combination with diet causes a lack of energy, which, according to the law of thermodynamics (the ratio of calories consumed and calories burned), leads to the burning of fat reserves in the body. .
Sprinters have this physique because of the type of training they have. If you want to be lean like a sprinter, then choose intense short-term workouts. If you want to look like a marathon runner, choose long cardio workouts.
In fact:
Sprinters are built this way for much the same reason that greyhounds or racehorses look the way they do: genetics. Most sprinters run not only short distances during training, but also long distances to keep fit. It's just that people are successful in the area to which they are naturally disposed. And by nature, thin and muscular people are more inclined to run fast, while lean people succeed in running long distances.
Long-term cardio workouts are harmful because they cause the body to release large amounts of cortisol, which “burns” muscle mass and causes the body to store fat. Short-term physical activity does not cause the release of cortisol, so they are much more beneficial.
In fact:
Cortisol is a hormone that is released in the body during stress. What is more stress for the body - jogging in the park or intense sprints?
In fact, intense workouts release a lot more cortisol than jogging. In general, heavy loads increase the activity of cortisol. Apparently, this myth arose due to the fact that people who perform long-term cardio exercises while sitting on strict diets are more prone to such stress.
If you work out a couple of hours a week, intensive training will be the best choice. The more you train, the more likely it is that the body will begin to "burn" the muscles, whether it's intense or cardio workouts. Therefore, you need to control your loads so as not to overtrain, and then not make hasty conclusions about the dangers of certain types of training.
Myth #7:
You can’t start serious training without first doing a total body workout.In fact:
It all depends on what you want to achieve. General training burns more calories and is fine for you if your goal is not to build muscle mass, and if your weekly load is not very large. However, professional athletes rarely prefer such training.
If you perform general exercises, and then also exercises for individual muscle groups, you can easily overtrain. Especially if you're still doing cardio. But if you only train a couple times a week, the benefits of a total workout are undeniable.
Myth #8:
A low-calorie diet plus vigorous exercise is the easiest way to lose weight.In fact:
A short-term rigid diet may be the easiest way to quickly lose weight, but at the same time it is also the easiest way to disrupt metabolism, and in combination with exhausting workouts, it is also a great way to burn a lot of muscle mass. So quickly without consequences, you can only burn fat.
If you don't have a lot of extra fat, a calorie deficit of more than 1,000 calories a day is bound to burn muscle tissue. If you're going to restrict your calorie intake this much, your exercise needs to be minimal.
Myth #9:
Early morning cardio is the best way to get rid of fat.In fact:
Indeed, in the morning the metabolism is more active; but if the morning metabolism is more active than the evening, maybe, on the contrary, you need to train in the evening hours to speed up a slow metabolism?
By and large, there is no difference. And it may be easier for you to lose weight with evening workouts, because in the middle of the day you will not have an increased appetite. Therefore, do not worry about when you train, the main thing is that you do it at all, and regularly.
Myth #10:
It is necessary to eat every 2-3 hours, there should be 5-6 meals a day.In fact:
This rule has always been the most important commandment in the bodybuilding bible, but in recent years something has changed. For example, many people have seen many benefits in another approach: intermittent fasting. Instead of six meals, they eat once a day, or even once every two days.
Most studies on this issue have shown that there is no significant difference between three meals a day and six meals a day. For some, it may be healthier to eat 6 meals a day, but sometimes it can be harmful.
The advantage of this approach to nutrition is that you get used to eating in small portions. Also, with frequent meals, blood sugar levels will be stable. On the other hand, it can be tiring, making it seem like your whole day is all about food. Therefore, for some, psychologically, this approach may be inconvenient.
In addition, in some people, such a diet can cause the development of hypoglycemia, and the person will constantly feel hungry.
So don't worry about what you need to eat every 2 hours if it's inconvenient for you. Choose any meal plan that is comfortable for you, such as 3-4 meals a day, or even intermittent fasting, and it can be even more beneficial for you than 6 meals a day.
Choose the approach that works for you!
All of these statements may be true and can actually benefit you, but blindly following such “rules” can become a hindrance to moving forward. As in all other areas of life, a one-sided approach to these "rules" will not work. We would all stand in one place if we strictly followed some beliefs.
Don't misunderstand me: it's important to realize that what's effective for others, even for the majority, will not always be as effective for you, because all people are very different. So think big! This will help you quickly get into the physical shape you've always dreamed of.
Every woman dreams of having a perfect figure. But not everything is so simple. The figure needs to be done. Nobody is born with big abs and perfect buttocks. Everyone has the opportunity to become beautiful and slim. You just need to work on yourself.
And what is the best thing to do? Many women are afraid to go to the gym. They believe that it is not a woman's business to "carry" iron. It turns out that stereotypes have not yet become obsolete, and still walk among us.
Is the gym only for men? We seem to have patriarchy again in the world. These are all stupid and far-fetched myths that were invented by strange people. Therefore, it's time to remove the veil of female myths, take sneakers and go to the gym for a workout.
The most common female misconceptions
Women think that the gym is not for them. Only men should use weight machines.
Myth one. Cardio training is all that is needed for a beautiful figure. To begin with, it is worth understanding that cardio training is an integral part of training. After all, thanks to it, you can effectively burn adipose tissue. It is recommended to run daily in the morning. Also worth jumping rope. Gyms are equipped with exercise bikes and orbitreks, which in turn diversify the workout. But you need to understand that in addition to cardio training, the body also needs power loads. After all, you can’t build muscle on one run. Of course, the buttocks will look better, but this is not enough.
Myth two. Drinking while exercising is not recommended. Ever since school days, many have remembered that teachers always forbade drinking during and after physical education. This is the worst mistake. The body sweats and it just needs fluid. Purified water is ideal during training. It is worth drinking in small sips. A liter of water is enough. You can drink green tea without sugar.
Myth three. A woman in the gym will become like a man. A lot of ladies believe that since they went to the gym, they will pump over very soon and will look like jocks. Is it true? It will probably be interesting to find out, but in order to pump up “such” muscles, you need to spend years and a lot of money on sports nutrition.
And if a girl lifts a dumbbell 20 times, then her hands certainly will not swell from inflated muscles. At most, a beautiful relief can form in a couple of months. The female body does not have such a metabolism as the male body, you definitely should not worry about this.
Myth four. Women do not need strength training equipment, they can do harm. Anything can harm. If a person has problems with the spine, joints, etc., then you need to see a doctor. Otherwise, strength training hasn't hurt anyone yet. Bodybuilding will make a woman the standard of beauty.
It's worth starting small. For starters, you can only lift the neck from the bar. And over time, add disks. The first workouts are best done under the supervision of a trainer. He will help to correctly draw up a training program and show you how to exercise on simulators.
Myth five. If you go to the gym, you can lose flexibility. A very interesting theory, which was generated by violent fantasy. Everything is just the opposite. After a woman goes to the gym, she will be able to stretch better. A good set of exercises will help make the body flexible and attractive. And female bodybuilding will provide an opportunity to become the owner of elastic buttocks and a flat stomach. Strength training is essential for the body.
Myth six. If you quit the gym, your muscles will turn into fat. The assertion is not substantiated. This definitely won't happen. If a person gets fat, it’s definitely not because of the muscles. Fat and muscle tissue are completely different types. In this case, it can be argued that the stone will become water.
Muscle mass does not sag. After a person ceases to actively engage in sports, the muscles relax and they no longer need to keep them in their previous shape. Then catabolism occurs. That is, the muscles decrease in size. And sagging skin appears due to malnutrition and non-compliance with the daily routine.
Myth seven. Who is engaged in the gym, he may not limit himself to food. This is probably the most dangerous statement. Many girls believe that if they visit the gym, they can give themselves free rein to food. But this is a delusion. You need to eat right.
Before lunch, you need to eat carbohydrates, and in the evening proteins. This rule must be learned. You need to limit your diet, and delete from it all flour, sweet and fried. You need to forget about fast food forever. This food slows down your metabolism. Don't forget to replenish fluids. Two liters of water a day is the norm for a person.
Today it is believed that without sports supplements it is impossible to train. Sports nutrition is not required. But they help to achieve results much faster. Let everyone set a goal for themselves and go towards it. The gym is a good way to get in shape.
Many girls are afraid to go to the gym for fear of "pumping muscles" and becoming masculine - this is a myth. In fact, it is almost impossible for a woman to pump up tolerable biceps or abs due to the special hormonal background. The abundance of estrogens with almost no testosterone equals "no muscle growth."
So do not think that from three sessions a week you will acquire muscles worthy of bodybuilders.
Girls often mistake banal edema for muscle growth due to the accumulation of lactic acid.
in muscle tissue after exercise. During training, you get microtrauma, and lactic acid accumulates in large quantities. It causes fluid retention and a temporary increase in volume. Temporary, I emphasize. Worse, if you take an increase in body fat for muscle growth.
Indeed, after visiting the hall, the metabolism increases and you will eat more and more - and rightly so. Follow a high protein diet. And remember - we eat short, but often 6-8 times a day, in small portions.
Myth 2
"By visiting gyms, I will lose my femininity and plasticity."
It is easy to dispel such a myth - just look at the coaches and those who regularly work out in the gym. Do they remind you of wooden men? On the contrary, they, unlike you, most likely have something to boast about, for example, a toned stomach, beautiful posture, and an elastic gait.
Are you as capable as they are of doing a stretching routine? That's it.
Hyperextension (English hyperextension - overstretching, overextension) - an exercise for the development of the rectus dorsi, gluteal muscles and hip flexors. As a result of training these muscles, the risk of injury to the spine and tendons is reduced, and overall performance is increased.
Myth 3
"Lifting weights in the form of dumbbells is very harmful."
Of course, a barbell weighing 80 kg for any woman (and men, perhaps, too) will be heavy and traumatic. But do gyms exist for people to get injured in them?
You should not think that if you come to a workout, and professional bodybuilders are around to lift heavy barbells, then someone will laugh at you with a 2-3-kilogram weight. Firstly, those who visit gyms know that each beginner has an individual training program with its own degree and intensity of load. Secondly, not everyone comes to the gym to lift weights. For example, gyms and fitness clubs, in addition to serious strength training equipment, offer equipment for training the press, as well as fitness equipment: treadmills, exercise bikes, elliptical and rowing machines, etc. And, by the way, you can get injured anywhere, so you should remember everywhere about caution.
Myth 4
To find the perfect figure, just run on the street and do aerobics at home while watching TV.
It's definitely worth the run. It is advisable to run into a fitness club more often, which will allow you to harmoniously and comprehensively “sculpt” your figure. After all, it is no longer a secret, and it is known not only to professional trainers, that only by combining several types of training you can get the perfect result.
Despite the availability of information, a huge number of sports clubs and an increased interest in fitness, which more and more people are interested in, funny and not so myths about training continue to exist. We decided to debunk a damn dozen of these fitness prejudices.
Many people are afraid to go to the gym because of many prejudices, most of which are far-fetched.
Popular fitness myths
1) If you exercise, the fat is pumped into the muscles.
This strange thesis has been refuted so many times that it is almost indecent to talk about it. But you have to: in spite of everything, many people firmly believe in the idea of such a magical transformation. In fact, this is, of course, impossible, since fat and muscle are completely different tissues, like teeth and hair. fat layer into muscle fibers - something from the realm of fantasy.
2) I'm starting to pump the press!
This is where the path to losing weight often begins - and quickly ends. There are four reasons for this. Firstly, it is impossible to lose weight only in the waist: the fat layer decreases more or less proportionally throughout the body.
Secondly, you can get rid of wrinkles on the stomach only by adjusting the diet, because if the excess has accumulated on this part of the body, most likely, it is fat reserves that are collected here.
Only a change in eating habits can “disperse” them. Thirdly, they work during any exercise, so you should not pay much attention exclusively to this part of the body. Unless, of course, the notorious cubes are not your main goal.
Fourthly, the concept of whether a particular body is beautiful or not is made up of the general appearance of the figure, and these are the shoulders, and the chest, and the waist, and the hips, and legs. To look fit, one flat stomach is not enough.
3) I'll have legs like a skier!
The relief on the hips is very scary for girls and often even makes them give up classes. In fact, it is not so easy to seriously pump up the muscles of the legs, and in a month or two it is completely impossible. What you thought was a "growing" quadriceps, in fact ... has always been there! It was just hiding under a layer of fat, which has now become thinner (for which you tried) and released the muscle.
Of course, if you continue the exercises, the relief of the upper thigh will become more pronounced. But it is thanks to your strong legs that you can perform energy-intensive squats, lunges and deadlifts and lose weight in all other problem areas. In addition, sculpted (albeit voluminous) legs still look more attractive than just covered in fat.
And also - paradoxically, but a fact - "ski" legs are actually thinner than untrained and with a fatty layer. If in doubt, you can start a tradition of regularly measuring volumes. Suddenly "stretched" jeans will finally convince you of the absurdity of this myth.
4) To lose weight, you have to run a lot.
Confidence in this daily builds queues in the cardio zones of all the gyms in the world. Only those who remember the main postulate of the theory of weight loss are not in the queues: you can get rid of excess weight only by creating an energy deficit. At this time, they do strength exercises, successfully consume calories, form a relief and build muscle mass.
And they come to the cardio zone at the end of the lesson in order to consolidate the result and increase endurance within 10-20 minutes - for such purposes this time is quite enough. Long-term aerobic exercise is certainly good for the heart and will help you become more resilient, but it doesn’t use much energy, so jogging will take a very long time to lose weight.
5) I will practice every day!
Such attitudes usually accompany the decision to start a new life, say, on Monday, from the first day or after payday. “Finally, I’ll put everything aside, focus on myself and start changing my body!” you think.
But in fact, you get wildly tired and unable to get to the phone on your own and warn colleagues not to wait for you at work, because today you can only lie down.
Your task is to train not much, but well. For this, your body needs rest. How often to practice is a question that requires a separate discussion. But on average, three to four workouts per week is enough.
6) I don’t have krepatura, which means I don’t work well.
Suffering is a poor measure of sporting achievement. Too much load does not allow you to recover well, which means that in the next lesson you will be able to work at half strength. The absence of krepatura or slight discomfort in the muscles that worked the most in the previous workout indicate that you are on the right track: the load is chosen correctly and there is enough time to rest.
7) To lose weight, you need to sweat well.
This is a half-truth: if you sweat a lot and for a long time, the scales will show minus some grams or even kilograms. Such a simple trick makes people put on weight loss belts for training, lubricate the skin with warming creams and wrap themselves with cling film, refuse water during class, etc. For the same reason, all those who lose weight love the bath and sauna. In fact, such a loss has nothing to do with actually losing weight.
Weight loss is due to the fact that the body loses water, but within a few hours the reserves will be replenished, and the arrows of the scales will return to their place. The harm from such manipulations is more than good: in addition to the fact that dehydration leads to thickening of the blood and increases the risk of blood clots, it also slows down the metabolism. And this, as you know, is a direct path to excess weight.
8) The barbell is for men. And I'm better at the gym!
"On duty" female argument against training with iron. It comes down to the fear of turning into a couple of weeks after the start of training. Analysis of this fear is worthy of a separate article. But for now, let's answer briefly: due to the hormonal background, a woman will not be able to achieve such an effect.
Even for men, gaining mass is very difficult and requires a lot of effort and hard training over time. To achieve such results, a woman would have to work many times more and artificially change her hormonal background. In other words, start using steroids. If you are not going to do this, you can safely build a figure with the help of a barbell and strength training - the prospect of becoming a pile of muscles does not threaten you.
9) Minus 5 kg in a week.
Quick results are another popular misconception. Many come to the gym with the confidence that in a couple of weeks they will turn into athletes with impeccable forms or nymphs with a seductive thigh line and without a drop of fat. But they will be disappointed: super-fast weight loss is possible only in combination with health problems. Normal, physiological weight loss is 1–1.5 kg per week. But at this pace, it will be easier to keep the new weight.
10) I don't eat before a workout.
This principle is actually half-truth, but it works with several caveats that many tend to ignore in pursuit of the coveted number on the scale. You can and should eat before training - but no later than two hours before it starts (meal should be protein-carbohydrate, fats should be excluded).
If the pause is shorter, you will experience stomach discomfort or even nausea. If you do not eat at all, the body will have nowhere to get energy from, and you will not be able to exercise effectively. Be sure to have a snack for those who work out in the morning. For this, fish or lean meat is best suited.
11) I will not lose weight - I have too much excess weight.
In fact, obese people can be called the happiest losers: they get results very quickly. The more weight, the easier it is to stress the body, and, therefore, the faster it will get rid of reserves. Therefore, it is much easier to lose 5 kg out of 20 extra than 5 out of 7.
Everyone who has ever had to lose weight knows that the closer to the goal, the more difficult it is to get rid of stocks, and sometimes the last two or two pounds go longer than the previous ten. So fat people should not be afraid to start the path to losing weight - success awaits them already in the first steps, and this is very motivating.
12) A friend told me everything and showed me.
This is very similar to the treatment on the advice of a search engine on the Internet. Each organism is individual, and someone's program will not work for you, just as the treatment prescribed for someone will not work. Past illnesses, physiology, rhythm of life, favorite and unloved activities, in the end, all this directly affects the program you should follow. Pay attention to technology too.
If you don't know how to squat or bench press, how can you tell if your buddy is doing it right? Trust only the coach. Like a good doctor, he will select exactly the program and the rhythm of classes that will suit you personally and help you achieve your goal. The exception is a trained friend whose results impress you and whose knowledge is beyond doubt. But in this case, you, of course, take full responsibility for the results and your health.
13) Or training, or sex. All "rolling" impotent!
There is an opinion that exercising men have reduced libido, because all the testosterone goes to work. This is nothing more than a horror story for people far from anatomy and physiology. In engaged men, the average level of testosterone is higher than in non-athletic men, because our body is like a well - the more you scoop, the more it adds.
The more popular women's fitness becomes, the more myths it becomes. It would seem that an increase in the number of girls who take care of their health and beauty should lead to an increase in the general literacy of people in the field of a healthy lifestyle. However, some misconceptions about women's fitness sit very deeply in the minds of mankind.
Unfortunately, the truth about women's fitness doesn't spread as fast as the myths. Non-specialized sites, silly broadcasts and advice from girlfriends gave the girls a lot of false information. Our task is to debunk the myths about women's fitness and provide professional knowledge to replace the refuted ones.
Do not eat after six in the evening
A few years ago, diets based on not eating after 6 p.m. were very popular. Today, many people practice this principle and claim that they managed to lose weight only because of this. In fact, this is one of the most persistent myths about nutrition.
Dangerous for the figure can only be the consumption of super-calorie foods an hour and a half before bedtime. Therefore, you can eat when you think necessary, and limiting this time to 18 hours can only be reasonable if you go to bed at 19 hours.
Fasting days help you lose weight
The Internet is replete with headlines of articles telling how you can lose an impressive amount of kilograms in a few days on a kefir, buckwheat or apple fasting diet. Unfortunately, many girls practice such methods, and in the worst case, even resort to mono-diets, which involve the consumption of one product for several days.
In fact, fasting days are not only not effective for losing weight, but vice versa. "3 days on buckwheat" or "Apple week" will slow down the metabolism, forcing the body to fall into the search for nutrients. As soon as you return to a normal diet, the weight will return and even become more than it was originally - the body will make reserves for future “fasting days”
Fasting is the best way to lose weight fast
A lot has been said about the dangers of fasting, but for some reason, girls are increasingly cutting their diet to 1000 or even fewer calories during training in order to lose weight faster. They rejoice in the loss of a kilogram a day and think that they are losing fat.
Reducing the diet by more than 30% is dangerous for the body - it begins to suffer from a deficiency of substances, without which normal life is impossible. The weight lost during fasting is muscle and water, not fat. Weight will return, but not in the form of muscle and water, but in the form of fat.
Some foods can help you lose weight
Few of the girls have not heard of products with a "negative calorie", eating which you can lose weight without effort. According to legend, in order to assimilate these products, the body spends more energy than it receives from them.
This myth has the only rational grain - in order to lose weight, you need to count the calories consumed per day, and their consumption must be greater than the income. The list of "miraculous" products is limited and it will not work to make a balanced nutrition system out of them.
The more you eat, the better
Girls often hear recommendations to eat every 2 hours and little by little to lose weight. Not surprisingly, for some, following this myth is impossible, they simply do not allow them to eat like that due to their lifestyle, which involves 3-4 meals a day.
To lose weight, it is enough to spend a little more, and get a little less energy. You can distribute meals as you like - the body is affected by total calories, not the number of snacks.
Your girlfriend's program will give you the same results.
We are used to adopting the best from our friends, and sports are no exception. Envying the successes of their friends who visit the gym, girls often blindly follow their path, hoping for the same results. At best, weight changes come out lower than they could be.
Each organism is individual, in fitness this applies to women even more than men. It is important to develop a personal program with a trainer that takes into account exactly your characteristics. Fitness requires an individual approach. What works for one may hurt another.
Only running helps to lose weight
This myth sounds even wider - only cardio exercises help to lose weight. Running is popular among women who are losing weight, they have high hopes for it. However, running alone is powerless if the diet does not change.
Weight loss needs to be approached in a holistic way. An increase in calorie consumption can be achieved with the help of any activity, including running, and a decrease in calorie intake is provided by a small decrease in the amount of food taken. If you like running, then you can do only it, but it will be much more effective to use a more varied training plan.
If a woman is engaged in fitness, then she can eat whatever she wants and how much she wants.
Having started playing sports, many girls, in joy, allow themselves to eat more than usual, rewarding themselves for their work. Their logic is simple: after spending a lot of calories in a fitness club, you can use more of them without consequences. A common pattern seen in many gyms is that the buffet is filled with the victims of this myth.
In fact, the calorie loss from fitness isn't significant enough to allow for unrestricted eating. Often, removing all food restrictions from themselves, girls gain kilograms by playing sports. Therefore, even after a workout, you should not relax, but rather, more diligently monitor the calorie content of your diet.
Strength training will make you masculine
Tales about "Schwarzenegger muscles" of girls who start attending a fitness club are often frightened by both other girls and men who are afraid of losing the feminine forms of their lovers. Many people think that strength exercises in women grow muscles in the same way as in men, and therefore they are afraid to take the first step towards a healthy lifestyle.
The well-known hormone testosterone is involved in muscle growth. It is present in both men and women, only in the latter the amount of this hormone is negligible. That is why you can not be afraid of excessive muscle growth when you come to the gym.
If a woman is not overweight, she does not need to do fitness
If this myth were true, then only overweight women would be seen in fitness clubs. Why do even slender women go in for sports if they do not need to lose weight?
Weight loss is not the only effect of fitness. Increasing endurance, strengthening the body, improving appearance and health are also the consequences of fitness. Therefore, sport is useful not only for overweight women, but also for everyone who wants to improve their lives.
You can't follow the myths
Being in captivity of myths, we not only slow down our progress and do not get the desired results, but also expose our body to serious danger. Having decided to start fitness classes, it is important to subject your knowledge of physical education to a thorough revision. And continue to draw information only from official, trusted sources.
StyleFintess Total
When doing fitness, follow only the recommendations of professional trainers and specialized publications with a good reputation. The advice of girlfriends, friends, neighbors on the porch and your own knowledge, taken from obscure sources, should be discarded or carefully checked. This will save you time and health.
