Females will ‘bulk up’ if they weight train: False – To gain significant bulk requires high levels of testosterone and women simply don’t have these high levels naturally in our bodies. The women we see in magazines competing in figure competitions work out lifting extremely heavy weights for hours each day and follow a very strict diet. Most women who lift moderate weights a few times a week will achieve a sleek and toned look.
If I focus on one body area I can ‘spot reduce’ the fat: False – If you are trying to lose weight from around your belly you can do sit ups every day, but you will not be able to lose fat specifically from your belly. Fat can be lost through exercise and by reducing our daily calorie intake, however we can not specify where the fat will come from.
You can turn fat into muscle: False – Fat and muscle are two completely different things and one cannot be turned into the other. When we exercise we burn fat, this means that the energy stored in the fat cells is burning and therefore fat cells become smaller. When you lose fat, you can see the muscle tone that was hiding underneath the fat.
If I exercise I can eat as much as I want: False – If you take in more calories than you are burning up from exercise you will gain weight. If you want to maintain your current weight or lose weight you still need to watch how many calories you’re eating. Remember ‘calories in’ add up much quicker than ‘calories out’. (Two medium biscuits is roughly 400 calories; to burn this many calories you will need to walk about 6.5 kilometres).
I can’t exercise when I’m injured: False – After consulting with your Doctor or Physiotherapist an exercise routine can be established working around your injury. If you have a knee or foot injury you may not be able to run or bike, however you can still exercise using your upper body. Shoulder or elbow injured? Concentrate on your lower body by modifying exercises so you don’t hold weights in your hands. Use your common sense, if it hurts, don’t do it.
I need to lose weight before I weight train: False – Weight training will actually help you towards your weight loss goals! During a weight training session your metabolic rate is raised and you are burning calories. However the benefits continue even after your workout. Your metabolism stays raised for some time after, even when you’re at rest so you continue to burn calories.
If you don’t sweat you are not working out hard enough: False – Sweating is not necessarily a measure of the effort you are putting into your workout – it is your body’s way of cooling itself down. It is possible to burn a considerable amount of calories without breaking into a sweat, such a taking a walk, some light weight training or swimming.
No pain, no gain: False – We have all heard this expression used time and time again. Many people think that if their muscles don’t hurt, they’re not working out sufficiently. Although some weight training sessions can be intense, pain is not necessary for a successful workout. It’s important to be aware that pain may actually be a warning sign of an injury like a torn ligament.
