With so much conflicting information out there about the best training methods for ladies to aid fat loss and build lean muscle, we talked to one of our expert Personal Trainers at JD Gyms Preston, Abi Wignall. Abi cuts through the confusion and dispels the top three female training myths.
1. Lifting heavy weights makes ladies bulky – FALSE! This is one of the biggest myths when it comes to womens’ training. When you train by lifting heavy weights, your muscles will get stronger but not always bigger. The only way to increase their size significantly would be to boost your testosterone levels and achieve a calorie surplus, where you are taking in more calories than you burn throughout the day.However, if you lift heavy weights and make sure you eat a sensible calorie deficit (taking in less calories than you burn throughout the day), your muscles will become strong and dense. You will burn the fat on top of your muscles and achieve a lean, toned look.
2. Doing lots of sit ups will give you a flat stomach – FALSE!
Sit ups can cause back and neck strain, they are also not the best exercise to develop your abdominal muscles. Everyone’s bodies are genetically predisposed to storing fat in certain areas. When losing weight, you may lose fat from certain areas of your body before others. Where you store fat and the order that it comes off from is dependent on your genetic makeup.
A flat stomach takes 100% effort in nutrition, as well as training.
3. Only cardio will help you lose weight – FALSE!
After strength training, your muscles repair over the next 24-48 hours. During this period, your body uses more calories. This increase in metabolism means that you are burning more calories even just sitting on the couch after a heavy lifting workout.
Any type of exercise will help you to achieve your weight loss goals more quickly, but nutrition is one of the main factors in losing weight. Eat the right type of foods, combine this with a workout plan that includes strength training and you will see results!
If you would like more information about nutrition or training plans you can ask any of our friendly, approachable Personal Trainers on the gym floor in your nearest branch of JD Gyms.