1. Women who lift will bulk – myth – women do not have the same testosterone levels that men do. Women generally will not put on muscle etc, in the same way as our male counterparts.
Cardio is for girls. Weight Lifting is for boys – not true. Just because you are a woman and weight lift, you will not get “bulky”. If you eat right and lift weights it can accelerate weight loss and make for a more aesthetically pleasing, trim and fit body. Women do not typically have enough testosterone to get bulky from weight lifting. Cardio is also beneficial for men in order to strengthen their hearts and can assist in weight loss if eating properly.
- You Can Spot Reduce Fat– myth – I’ve heard friends of mine saying they are just going to do ab exercises to lose weight around their stomach and gain a six pack. Unfortunately it doesn’t quite work like that – you can continue to strengthen your abdominal muscles, but if you still have a layer of fat over the top you will never see those abs. You need to work on fat reduction from your whole body, while toning your core in order to see those results.
- Protein powder is necessary to make meaningful gains – myth – supplements are not necessary if you are eating a balanced diet and are going for a toned body and moderate gains. It does help when you are big enough that protein sources become expensive based on the quantity that you would need to consume. It’s also fast and convenient and helps you feel full to make it to your next meal, but it’s typically not necessary.
- Go Hard or Go Home – myth – it’s not the only way, it’s best to ease yourself into workouts and work on lifestyle changes to avoid injury or burn out. It’s especially important to ease yourself into a workout routine if you haven’t been active for awhile. Soft tissue injuries from going too hard too soon before your body can make gradual adjustments can set you back months. Oftentimes you never make a full recovery back to 100%. If you haven’t seen your doctor in a while, it’s a good idea to get a check up before you start an intense cardio routine. Take it easy at first. You can make decent gains and reach goals with moderate exercise and a balanced diet, especially in your first 6-12 months of training where you can make pretty serious “noob gains”. Yes, that’s a real thing, Google it!
- You have to have a gym membership to get that killer body – myth – you can definitely work out at home with great results. Body weight exercises such as squats, push ups, burpees, etc are great moves to begin with and require ZERO equipment. Exercising outside by running or performing hill sprints is also another form of cardio that does not require you stepping inside a gym. You can also make your own weights by filling containers with sand or water, or making a weighted vest by putting heavier items into a hiking rucksack (just make sure they’re secure and not going to injure you during motion). (link to post about making home gym for the price of one month gym membership)
- Your Weight Is The Best Method To Monitor Progress – myth – what you read on the scales is one figure, and it does not take in to account your muscle / fat ratio, your fitness levels, or your energy levels. Muscle weighs more than fat, therefore you may actually see the scales go up when you start upping your strengthening workouts. This can be disheartening, especially if this is the only method by which you are using to view progress on your fitness journey. Some scales now include a body fat percentage function which is a lot more useful in monitoring your development. Other ways to monitor progress include taking measurements of your waist/chest/arm/leg and taking photographs of yourself. The way your clothes fit is also a good measure of your progress. You may not be able to see the changes you are making because you are living with your body day in, day out, but taking photos can help you realise how far you’ve come.