6 myths about training
If you want to lose weight, you should create a calorie deficit (through exercise and diet) and see how your body reacts to it. You will find that where you have a particularly large amount of fat, you will burn it last. In women, this is most often the hips and lower abdomen. In men, this is most often the stomach and waist.This myth is actively supported by commercials and influencers who promise thin thighs, flat abs and other extreme results in a very small amount of time with little effort.
Instead of spending money on false promises, try a healthier approach to get your best body, rather than an idealized body that always seems out of reach: · Regular cardio exercises in the target heart rate zone · Full-body strength training 1-3 days a week. · A healthy, low-calorie diet
Myth 2: To strengthen your muscles, you need to do more reps with less weight
This is another myth that suggests that we should use lighter weights with more repetitions to get the body in shape. It is also believed that this method somehow allows you to burn more fat and that women should perform workouts in a way that does not become large and bulky.
In fact, this type of strength training doesn't burn any more fat. The only way to tone your body is to create a calorie deficit that allows you to lose fat. Using light weights for more reps will help you increase your muscle endurance.
So, does this mean that you shouldn't use a light weight with a lot of reps? Not obligatory. How you lift weights depends on your goals and fitness level. But for weight loss, it is better to use different ranges of repetitions and weights.
Examples
· To increase strength: 1 to 6 reps with heavy weights.
* For muscle gain: 8 to 12 reps with medium and heavy weights.
* Endurance: 12 to 16 reps (or more) with light and medium weights.
No matter what range you choose, you should always lift such a weight that you can only perform the desired number of reps. If you do 12 bicep bends, choose a weight that will allow you to do 12 reps with the right technique. If you can do more, increase your weight.
Using all three ranges, whether you use them every week, every month, or change them every few weeks, is a great way to challenge your body in different ways.
Myth 3: To burn fat or lose weight, you should only do cardio exercises
While cardio exercise is important for fat burning and weight loss, it's not the only type of exercise that can help you lose weight.
Strength training helps to maintain the muscles you have, as well as increase muscle mass. The more muscle you have, the more calories you burn all day.
Why do you need strength training?
Remember, muscle is more active than fat. In fact, 0.5 kg of muscle can burn 10 to 20 calories a day, while a pound of fat only burns 2-5 calories a day. And muscle is denser than fat and takes up less space. This means that when you lose fat and gain muscle, you become slimmer and leaner.
Many people, especially women, avoid weight training either because they think they will gain weight or because they prefer cardio. But strength training has a number of advantages:
* Create fat-free muscle tissue.
* Strengthen muscles, bones, and connective tissue.
* Keep your body strong and protected from injury. * Increase the metabolism.
An effective weight loss program will include regular strength training and cardio exercises, performed individually or together, depending on your schedule and goals. Another important component is, of course, a healthy diet. By implementing all three components, you can maximize your weight loss and health.
Myth 4: The body should ache after every workout
How do I know if you did a good weight training session? Many people will measure their workouts by how much their body hurts the next day, but that's not the best way to evaluate your workout.
Soreness is normal if you are a beginner, have changed your daily routine, or are trying new activities. But over time, this soreness should decrease. If you feel sore after each workout, you may need to add more recovery days or reduce the intensity of your workouts to give your body time to adapt and become stronger.
In fact, the soreness is caused by small breaks in the muscle fibers, which is how the muscles react when overloaded. Rest and recovery are essential for strength growth and muscle building. If you feel sore after each workout, you may need more time to recover or you risk overtraining and getting injured.
How do I know if you are training well? * Lift enough weight. When doing strength training, you should always choose a weight that is heavy enough so that you can only perform the desired number of repetitions. If you stop at the end of the set and realize you can do more, increase your weight so that the last rep is a little difficult, but not impossible. * Work out all the muscle groups. Whether you're doing a general workout or a split program, make sure you engage all muscle groups two to three times a week by doing at least one exercise per muscle group.
* Keep challenging yourself. As your muscles adapt to regular exercise, increase the load, intensity, and duration of your workouts over time.
To reduce soreness, you should warm up before training, and cool down and stretch the muscles you used after training.
Myth 5: Strength training makes a woman big and massive
This is another popular myth that remains one of the most famous, despite the fact that women usually lack the hormones (namely, testosterone) necessary to build huge muscles. In fact, even men find it difficult to gain muscle mass, and this is one of the reasons why steroids are so popular among men who want to build big muscles.
This myth goes hand in hand with myth # 2, convincing women that strength training is for men and that if they lift weights, they should stick to small weights. Nothing could be further from the truth.
Why women need to lift weights
Lifting weights can benefit both men and women. In fact, by challenging your body with heavy weights, you will actually see results and become stronger. Remember that muscle takes up less space than fat. When you improve your muscles, it helps you lose fat (of course, along with exercise and a healthy diet), which means that you will become slimmer and more defined.
Myth 6: In old age, you can not lift weights
Of course, if you have any health problems or illnesses, consult your doctor to get permission. Plus, there's no age limit for starting a strength program, and even better, the improvements you see will make your life better.
* Better functioning of the body
* Improved balance and coordination
· Greater strength and flexibility
· Weight management
· More confidence
* Reduced risk of falling
* Getting strong muscles
In fact, the risks associated with not exercising and lifting weights are much higher than with a safe and effective strength program. Without exercise, we can lose 3% to 5% of our muscle mass in the decade after 40, which experts call sarcopenia. This loss of muscle mass not only leads to weight gain, but also contributes to a decrease in functionality and strength.
You also don't need to spend hours lifting weights to get the benefit.
