I’m still taking it easy this week to recover from surgery. While I’m away, some of my fellow bloggers are helping me keep things going over here. (Thank you!)

Today’s post comes from Lisa from Workout Mommy. Check out her blog when you get a chance — she’ll keep you motivated and inspire you to keep going with your workouts.

Almost all of my female training clients used to tell me they didn’t want to lift weights because they were worried they would get too big and “bulk” up like a man. This is not possible!

Here are some of the common myths about women and strength training and the reality behind them.

Myth #1: Strength Training using weights is bulking me up!
Reality: This is the most common misconception that women have when it comes to strength training. Bulking up your muscle requires high levels of testosterone and, therefore, women are not hormonally able to build as much muscle as men. The reality is that muscle takes up less space than fat, so you may not notice a huge weight loss, but you will lose inches when keeping a consistent strength training routine.

Myth #2: Women need different strength training exercises than men
Reality: Men and women have the same muscles and therefore need to do the same exercises. You might see men at the gym doing different variations of exercises, but this doesn’t mean you can’t do them either! There is no exercise that is gender specific, so get out there and start lifting!

Myth #3: All exercises serve the same purpose.
Reality: There are different types of exercises which use different techniques, such as sport specific exercises, rehabilitative, strength training, power lifting, and athletic training exercises. Each type of exercise will have a different program design and use a different technique.

Myth #4: To tone my muscles I should use lighter weights and do more reps.
Reality: Using lighter weights for higher reps will help you increase muscular endurance but that lean, defined look comes from losing body fat. You need to choose a weight that will challenge you and allow you to do no more than 15 reps. Ideally, you should only be able to complete 8-10 reps with good form. If that is too easy, try a heavier weight and start from there.

Myth #5: Strength training will get rid of the cellulite on my legs and give me 6 pack abs in only 8 weeks!
Reality: Unfortunately, there is no such thing as spot reduction. Only aerobic exercise can burn fat. Combine regular cardio activity with consistent strength training and you will burn fat while increasing your lean muscle mass. This will turn your body into a calorie burning machine all day long. Eventually those 6 pack abs will shine through, but there is no quick fix!

Myth #6: I’m too old or too overweight to start strength training.
Reality: No one is too old to strength train! In fact, research has shown that even seniors in their nineties can and do make strength gains. Researchers have discovered that we start to lose about 3-5% of our muscle mass after the age of 40, so it is crucial that everyone, especially seniors, have some kind of safe strength training routine.

Myth #7: My muscle will turn to fat when I stop exercising!
Reality: Muscle and fat are two different metabolic tissues meaning it is not possible for one to turn into the other. With the loss of muscle comes a commensurate drop in metabolism. The body then begins to store more excess calories which will result in an increase in fat.

So, now that you know the reality, it is time to start pumping some iron! No more excuses.

Need some help getting started? Check out this FatFighterTV video about how to add weights to your workout.

[Photo Credit: stock.xchng]

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The Facts:
About 25-percent or less of sodium comes from food preparation or salt added at the table. Most sodium comes from processed foods. It’s added to help preserve, add flavor, improve the texture, bind ingredients, and control the speed of fermentation (in foods like cheese, bread dough, and sauerkraut).

Source: American Dietetic Association

Me, I’ve never been much of an add-salt-to-food kind of gal. In fact, I’m quite the opposite – I’ve been known to pick salt off pretzels. How about you? Do you usually add salt to your food… or eat it as is?

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The Facts:
Eating small, frequent meals is a good way to help you control weight and keep food cravings under control. Healthy snacking can help keep you energized all day. The key to healthy snacking is in the foods you choose, the size of your portions, how frequently you snack and the total amount of calories you consume.

Source: American Dietetic Association

Of course, everyone’s food needs and how often we eat are different. Me, I’m big on small snacks. My latest favorite is plain yogurt with a few slivered almonds and a little bit of honey. How about you?

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The Facts:
They’re about the same. From either source – fruit juice or refined sugar – sugar has about 13 grams of carbohydrates (sugar) and 50 calories per tablespoon.

Tip:
To compare, check the Nutrition Facts on the label. If you want less sugar, look for reduced-sugar products.

Source: American Dietetic Association’s Food Folklore

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The Facts:
Fast foods can be part of a healthy weight-loss program with a little bit of know-how

Tips:
Avoid “supersize” combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like French fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

Source: The Weight-control Information Network (WIN)

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The Facts:
Are nuts fattening? In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tip:
Enjoy small portions of nuts. One-half ounce of mixed nuts has about 270 calories

SOURCE: The Weight-control Information Network (WIN)

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Does eating after 8 really make you gain weight? This is a common diet myth.

The Facts:
It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Tip:
If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

Source: The Weight-control Information Network (WIN)

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The Facts:

Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Tip:
In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig.

SOURCE: The Weight-control Information Network (WIN)

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The Facts:
No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Tip:
The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

SOURCE: The Weight-control Information Network (WIN)

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• Big, Fat Lie: Fast foods are always an unhealthy choice and you should not eat them when dieting

The Facts:
Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip:
Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.

SOURCE: The Weight-control Information Network (WIN)

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