Three female specific fitness myths you need to stop believing
By None on April 18, 2018.
How many times have you heard that lifting heavy weights will make you ‘bulky’? This myth as well as many others regarding women’s health are misconceptions that have been blown way out of proportion or stretch the truth to sell trendy diet/exercise programs at the expense of your long-term health and happiness. Myth #1- You Can Spot Train to Reduce Fat Your body is genetically predisposed to storing fat in certain areas. Where you lose fat is also genetically predetermined. Some will find they drop fat in their legs before their midsections and no amount of sit-ups, waist trainers, wraps, detoxes or supplements will cause fat loss in that area any quicker. All you can do is focus on overall fat loss with a nutritious diet and exercise and all of those areas will get results in the long run. Myth #2 — Women Shouldn’t Lift Weights Resistance training has so many benefits that have nothing to do with fat loss that would be beneficial to women and men alike. Resistance training promotes lean muscle mass which not only promotes improved metabolism but also more energy, stronger bones, and better insulin sensitivity and hormone regulation. As a female athlete it also improves power, speeds, stamina, and reduces risk of injury. There is absolutely no reason at all women should be limited to exclusively cardio based activities. At the end of the day, you should exercise to improve your health and well being and that includes doing a mix of resistance training, cardiovascular activities, and stretching/mobility. Myth #3 — Lifting Heavy Weights Will Make You Bulky This myth comes from the images we see of high level female bodybuilders. We assume that because they lift weights frequently that weight training is the sole cause of their excess muscle mass. The reality is, their bodies are sculpted from very specific training and diet programs for long periods of time with the intention of building excess muscle for their sport. See Lifting, Page A2 It takes a great deal of time and effort to reach that point and definitely does not happen by accident. In fact, for many, incorporating moderate to heavy weights 2-5x per week can help to build that lean muscle mass that give women the ‘toned’ look many desire and definitely aids in fat loss and weight management. There are many more ridiculous myths where these came from but I think the most important thing to remember as woman who cares about their health is to do what feels good for you. The best diet and exercise plan is the one that allows you to achieve all of your goals in all areas: body composition, health profile, and athletic performance. If you come across a fitness tip that is downright ridiculous or sounds too good to be true, it probably is. Alyssia DeWolfe is the Owner of Back Alley Fitness, Online Trainer and Nutrition and a member of the Females in Action Moving and Empowering Committee. 21-20
