I have just returned from my daily visit to the gym. While I was there, I noticed an interesting phenomenon. The gym I use is a large, open, well-equipped rooms, but it seemed there was an invisible force field around the area of weight training, see that only women could score. The whole time I was not a single member of the fairer sex was in the weight training. Fortunately for me, I do not have the strength to stop the cardio area and asked some ladiesWhy do not you come on the other side of the gym. Their reactions ranged from "I do not want big muscles" heart "is better for weight loss" to "smells really bad over here!" After a couple of women (in the name of science, of course) I realized there was a lot of misinformation, confusion and lies about his weight training so in this article I want to spread some of these old myths and start distributing a petition Women get more liftWeights!
Myth 1) strength training will cause muscles big and bulky and make women look masculine.
Most women do not have the genetic potential to develop large muscles. Adequate amounts of testosterone, the male hormone to develop views on the nature of muscle mass in men. The dominant female hormone estrogen is responsible for muscle growth, unlike the male hormone testosterone. The only way to develop the majority of women with big muscles "masculine," wouldFor them, taking / injecting testosterone foreigners their normal hormonal functions to override. Of course this is not normal and is actually to develop only in the sport bodybuilding and other activities in which you think should be full strength.
Myth 2) To lose weight, I need to do a lot of heart.
Imagine a glass. In your mind, fill this glass with three parts water and one part olive oil. As you know, water and oil do not mix, so light, oilfloat on the water surface. This glass is your total body weight, water is lean mass (muscle, bones and internal organs) and oil for your body fat percentage are. Most fitness equipment is only what you weigh, not what is the weight is composed of (body composition called correctly) worried. The analogy of the glass, it would be easy to pour liquid and reduces the content of the glass, but the reality is, we want to conserve water (lean body tissue) and trenchThe oil (fat). Getting rid of muscle and fat is to keep pure madness, but with someone who only used cardio exercise for weight management, which is exactly what they do.
Cardiovascular exercise is important for our health – it keeps the heart, lungs and circulatory system in top form, and also burns energy (calories), when we do. Yet because your body is the master board and responded to solicitations you say, I will do everythingcan to make cardiovascular exercise easier. The body lays down new capillaries to aid in oxygen delivery and lactic acid removal, grows bigger/more cells called mitochondria to produce more energy giving ATP, makes the heart bigger and stronger and improves the function of the lungs to increase the efficiency of the cardiovascular system, and rids it self of any extra muscle not actively used in the chosen cardiovascular activity. Think about it. Muscle is vascular – it needs oxygen to . Survive Even if you are running, the muscles of the trunk need to save large amounts of oxygen. To increase the amount of oxygen to the muscles of the legs going, it makes sense to get rid of a prospect of survival of some of the redundant upper body muscle mass. And 'how to cut the unnecessary weight of a passenger car chassis technology to empower.
It 's all very nice for runners to run faster or more, but for those who seek totheir body fat and look good, this is the worst thing you can do. Muscle needs fuel (food). Less muscle = less food required. We call on the daily amount of energy you need to know your basal metabolic rate – BMR or short. The resulting loss of muscle mass reduces your BMR resulting surplus energy, which is more likely to turn into fat energy when not in use. A loss of two pounds of muscle will result in a decrease of about 70 kcal of daily energy requirements. This means that ourAerobic Gymnastics loving losing muscle, fat and look worse than it did before their workout regimen.
What is the best way to maintain / gain lean mass you ask? The answer is "lifting." This is a simple case of use it or lose it. The body will maintain / increase your muscle mass, if this muscle is to play regularly at work.
A small increase in muscle mass is a higher BMR per day, which is our training means more energy to the need for resultsevery day, and if they are for food, additional power should come from fat deposits. Then take the message that a combination of cardio and strength training is best for fat loss. Weight loss may occur when you lose muscle, but the reality is that they lose fat, and we need to keep the muscle.
Myth 3) To tone the weight I need to do to light, with many repetitions.
The beautiful Jane Fonda has done wonders with the pursuit of men, but alsoset us back years to burn through the promotion of "the" and super-high reps for building muscle and losing inches. Burn the feeling when you are physically fat melts, it is the lactic acid produced by your muscles when you run out of oxygen. Lactic acid does not cause job losses of body fat. If Super-high repetition causes local reduction of body fat, people who eat a lot and often would thin that all they have to chew! Spot reducing is a myth super-big! Fat deposits will disappear from the worldlocally. And 'cruel, but it's true. Someone once asked me: "What is the best exercise to dilute my belly?" I replied, "Push your self from the table before." Probably not the answer they sought, but it is a painful truth, very few understand exercise / diet ever.
The best (indeed only) was to improve the conditions of a muscle or muscle group is overloaded – in other words, they should work longer than usual to do. This means that work harder, not more. Think about it.You Do 30 side leg lifts to tone the buttocks (ass). If things go easier, you need 35, then 40 and so on. After a few months ago 5 groups of 50 each leg and the whole exercise routines are raised from the pure side lying leg, because that's all you have time for. It seems crazy, is not it? Sure, it would be better to increase the workload to spend more and not to overload the muscles around an hour for the same year? To improve the condition of a muscle, it mustexposed to progressive overload asked to say, have the most regularly used. Only then we will see, the adaptation (increased tone), we are looking for.
A spokesman for the amount of 20 or less is better effect in terms of training and time management. Higher and it's really just a waste of valuable time. This rule applies to 20 reps all muscles, including abdominals. Super high reps do nothing but waste time. Find ways to do exercises to do, rather than harder, hundreds ofrepeated unnecessarily waste time.
Myth 4) Free weights and machines for men and women.
This is one of those stupid, old gender stereotypes from '70 's, which was never real. Old Fashioned gyms are used to book masculine men, but remained in the 80s, created as a commercial fitness center. The thing is, in many cases, the area is free of such burdens off limits for women. Why? People are intimidated women with all their unnecessaryGrunt? Perhaps because the exercises seem "too masculine"? Women are concerned that they might get big muscles like boys? (We covered this time). Is it really smell? He can not do (with that – too many protein shakes are the likely culprits are there I think). Whatever the reason, contains a zone of free weight to use some of the best tools to make a girl give her body may have dreams.
Interestingly, some exercises and machines are as male or femalewhen the reality is that our bodies are so similar that almost all the exercises are beneficial for both sexes. That said, some exercises as very "masculine" are almost essential for every woman wants to traditional women's work "problem areas" of the hips, buttocks and thighs. I refer to the squat, dead lift elevator, stiff leg dead and to a lesser extent, the 'lunge and high gain. With enough weight, this exercise will give most people the "wheels killer are after, butcount with a moderate load and a staff of 15-20, are every woman to carve an impressive lower body in much less time than endless rows of hip abduction, adduction of the hip or leg curl up.
Any woman who wants a good lower body must, squat and dead lift learn. Period.
Myth 5) Muscle turns to fat when you stop the workout – I do not want to happen to me!
Back to our water and oil in a framework of glass. And 'possible water in oil or vice versa to turn?The answer is no (If Jesus – then probably not water into wine thing anyway.) Similarly, for muscle and fat. They are biologically different and can not rotate into each other. However, you fat and muscle mass increases so to minimize the appearance of a rotation in the other. Because the muscle is biologically active, needs energy (calories from food) to keep them standing. However, when our theme will be 'exercise for a longer periodwithout the calories (food) intake, the muscles will shrink (atrophy described correctly) and increase their fat reserves (hypertrophy), the impression of rotation in the other. The easiest way was to avoid this is not a) cancel the training and b) if you are training for a longer period, such as illness or vacation stop, try to reduce food intake so that energy in excess of that normally used normally stored by your trainingFat.
Myth 6), strength training makes muscles short and bulky – I want long lean muscles like a dancer so I do yoga instead.
I've heard so many times now when I had a pound for every time I'd be a rich man indeed. I had a heated argument with an ex-girlfriend on this very topic … Needless to say, I stuck to my guns and now I'm single! It always amazes me how widespread this misunderstanding.
Muscles are the shape they are, whereThey are fastened your skeleton. These binding sites are referred to as origins and insertions. A muscle is attached to the skeleton by tendons. The point where the tendon meets the dictates when a skeletal muscle appear sooner or later. These binding sites will not move regardless of whether you work in training with heavy weights or infinite, yoga and stretching. It 's just genetics, pure and simple. Some people with long tendons and short muscle bellies, what a blessedhave the appearance of long, flowing muscles, while others shorter and tendon muscle bellies give the appearance of short "bunches" muscles. There are specific exercises that magically changes the length of a muscle belly. Do not waste valuable time presumably with weird and wonderful movements to stretch muscles. We can make our muscles bigger, stronger and improve their condition, but its length is given – if you do not like the length of the muscles, not your faultPeople do not, your strength training routine.
Myth 7) strength training simply takes too long and I have to go often – I have no time!
If I do this, it is safe to do training on the assumption that the system has this woman with an educated people, who loves him like a little 'day of bodybuilders and has been exposed, is the multi. With the split-training, the muscles are trained Monday on more different days, for example,has legs, chest, Tuesday, Wednesday, back, shoulders and arms Thursday and Friday (ready for a weekend in the city a shirt two sizes too small bear!). This type of training is good for bodybuilders, but for most exercisers, takes too much time in the gym.
Training should mean rarely take a training program for split unit and stick, instead of full body workouts with weights, which carries only the body of synergistic when. CompleteThe training is to save time to plan simple and requires only 2-3 hours per week gym, with a lot of time to do other things.
The use of exercises such as "compound", ie the movement is more than the common, we can work more muscle groups simultaneously. By the way, an example to work effectively with the lower body isolation exercises (an exercise in which the movement is only one shared), should be carried out six years … leg extensions, leg curls,extensions Hip, hip stores, calf raises, hip abduction. Or we could just squat. Strength training can be easy and simple.
And 'possible to the entire body with only 6 years and still have time to do some' cardio and core work, and in an hour or less finished his train. Arrange the six exercises in a circuit and you have an incredibly efficient fat burning / cardio workout in time for the average male coach training his guns!
SoLadies, leave the routine division that bodybuilders. women are smart, body workouts.
Myth 
I can not train because my strength back / knee / shoulder pain.
What came first – the chicken or the egg? It 'the same myth. Your back / knee / shoulder pain, why not do a weight workout? Once a doctor gave the green light, and confirmed that no pain comes not from muscle or neurological damage, it is not unusual after a fewbegin to disappear weeks after strength training for chronic pain correction. The body is an incredible machine – much more complex than any car. To run at maximum efficiency, has all its parts, which are in equilibrium. By balance, I mean, our muscles (which are usually in pairs on opposite sides of a skeletal joint are located) have weakened. When the muscles on one side of a joint stronger than those found on the opposite side, is a joint development and dysfunctionalThe pain may also be the result. Many of our daily tasks are unidirectional, the use of the muscles on one side of a joint. This means that within a couple, maybe a muscle stronger muscle that rejects him.
With years of stable weight, you can balance the muscles on both sides of a joint return, the full function joint venture. The reinforcement can cure back pain, lower back, strengthening the thigh muscles (quadriceps and hamstrings) canTo prevent knee pain, strengthening the muscles of the upper back can improve posture and prevent neck pain.
Some time ago I had an e-mail clients, training staff. The operation was write a program and the customer would have their local gym and local trainers would then teach the exercises. This client was in some pain in lower back because of muscle weakness were suffering so much that we agreed to improve the strength of his back, and I needed prescribedDeadlift. The teacher, hearing about bad reviews removed dead plants and replace its program this year with the large leg curl machine. Needless to say, when I heard about this I was mortified! What the teacher is not detected, the client had three children who regularly increasing need to be collected and implemented, and needed them back for the rigors of frequent, and the fact that children were increasingly difficult to prepare all the time! Neededto raise the dead! Weak muscles should not be disadvantaged or favored ignored but challenged, so too low.
I am sure that many myths still not yet so corrupt, if you know of any others feel free to drop me a line so I can put the world! I'm sure you can see now that strength training is an essential form of exercise suitable for almost everyone – young and old, male and female. The great advantages derived from weightlifting (improving strength, bone density can be obtained muscleTone, joint stability, posture, fitness, etc.) so far perceived risks of weight, I urge you to strength training, and reap the rewards. Your body will thank you!
Before any new exercise program, always consult your doctor can check and training of proper exercise technique result in serious injury.
Dale Patrick.
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