busted fitness myths how long have you been fooled

When doing fitness training

You might have had these questions

◆ If I do weight training, will my body become bulky?

◆ Is aerobic exercise only beneficial for fat burning?

◆ If I do resistance training, should I use very light weights and do many repetitions?

◆ If I do multiple tricep curls, will the flab on my upper arms disappear?

◆ Is free weight training not suitable for women (because it's a male domain)?

◆ If I stop training, will my muscles turn into fat?

◆ If I lift weights, will I become overly muscular?

All these seemingly true“facts” are myths

Don't believe them!

Let's scientifically understand resistance training and debunk these myths!

What are the benefits of resistance training?

Resistance training is a great way to feel comfortable and look beautiful.

1.Resistance training helps prevent type 2 diabetes(This type of diabetes is mainly caused by irregular eating habits and lack of exercise). For example, reducing body fat and increasing insulin sensitivity can achieve this.

2.Resistance training can lower blood pressure and LDL(known as“bad” cholesterol) and increase HDL (known as “good” cholesterol), thereby improving cardiovascular health.

3.Resistance training can effectively reduce lower back painand alleviate discomfort caused by arthritis.

4.Resistance training willproduce feel-good endorphins..

After introducing the benefits of resistance training

let's move on to the myth-busting section!

Myth1:If I do weight training, my body will become bulky

Myth Buster:

In fact, from a genetic perspective, women are not predisposed to develop large muscles. This is mainly because women have much less muscle mass than men and are more restricted in testosterone release. Therefore, women will always face more limitations than men in trying to build more muscle, regardless of the type of hormonal training response.

Myth2:Aerobic exercise is only beneficial for fat burning

Myth Buster:

Aerobic exercise is great for heart health, endurance, and body shaping. However, it is unlikely to build muscle through this training method because muscles (or more precisely, muscle fibers) are not overloaded in the correct way. Instead, it burns calories, which come from body fat, carbohydrates, and lean body tissue (of which protein is an important component).

Myth3:If I doresistancetraining, I should use very light weights and do many repetitions

Myth Buster:

Lifting the lightest dumbbells and doing many repetitions will not achieve the goal of burning fat and shaping muscles.

To increase muscle size, you need to“correctly” target muscle fibers and then quickly contract them. Don't worry, you won't feel restless all day after working these muscles (for example, by lifting very heavy equipment). Instead, your strength, endurance, and muscle fibers will improve with these resistance training exercises, which will greatly improve your body shape, burn body fat, and increase the ratio of lean muscle to fat.

Myth4:If I do multiple tricep curls, the flab on my upper arms will disappear

Myth Buster:

This myth is an extension of the previous one. The idea that repeatedly exercising a specific body part can reduce fat in that area (known as“spot reduction”) has not been scientifically proven. The key is to engage in exercises that burn the most calories and have the highest metabolic value, meaning these exercises will consume the most calories. These exercises involve most of the muscles around the body's major joints, thereby maximizing calorie burn. This is also known as compound exercises, including squats, lunges, and jumps.

Myth5:Free weight training is not suitable for women (because it's a male domain)

Myth Buster:

Lifting barbells and kettlebells, using the Smith machine (a device that supports and controls the path of the barbell) are seen as“men-only” activities, while women use fixed-weight equipment (lighter strength training) or attend dance classes, avoiding the strength training equipment area in the gym. There is a common belief that strength training and heavier weight training will masculinize a woman's body. This prejudice is widespread, affecting both men and women consciously or unconsciously.

Many gyms have machines for training the inner and outer thighs (targeting the adductor and abductor muscles, respectively). In fact, men may not necessarily use these machines. However, most women do, believing that using these machines can eliminate excess fat and slim the legs. But this is not the case, as moderate to heavy squats, lunges, or deadlifts have greater potential for shaping women's legs and buttocks. Free weight training can boost metabolism and is beneficial for building lean muscle and shaping the body.

Myth6:If I stop training, my muscles will turn into fat

Myth Buster:

Biologically speaking, muscles and fat are very different and cannot easily convert into each other. Muscles are metabolically active and can burn calories, so if you stop exercising and do not reduce your calorie intake, your muscle mass will decrease due to the lack of training stimulus. At the same time, you will gain weight due to excessive calorie intake, as I have mentioned before.

Myth7:If I lift weights, I will become overly muscular

Myth Buster:

Debunking this myth is very similar to debunking the first one, as women's bodies are different from men's and do not easily develop large muscles. In fact, a well-designed resistance training program can make you slim, firm, and perfectly shaped. You can see these living examples in front of you, proving that you should not say“no” to resistance training!

*The above content is from "Women's Strength Training: A Guide to Fat Loss, Shaping, and Anti-Aging"

*Published by People's Posts and Telecommunications Press