Myth #1: You can target your fat burn
People often start a new exercise program to shed fat in one specific area. Research and experts suggest that the effectiveness of the “spot fat reduction” method is a myth.
Your body breaks down fat and uses it as fuel when you exercise,but your body’’ll burn fat from anywhere in your body, not just the part you’re working the most. Ultimately, fat loss comes down not to targeted exercises, but to the basic principle of how many calories you expend versus how many you take in. Doing 100 crunches a day can effectively strengthen your abdominal muscles, but it probably will not make them any more visible unless you also take other steps to reduce your overall body fat. If you combine cardiovascular exercise with weight training and sensible nutrition, however, those fat cells will not stand a chance.
Myth #2: Lifting heavy weights bulks up women
Lifting weights can prevent loss of muscle mass, help build bone density and increase the rate at which your body burns calories to keep you at a healthy weight.Women have low levels of testosterone so they don’t naturally build massive musclesWithout that extra testosterone, we ladies simply can’t –as in we are biologically unable to – build big muscles like guys. Science confirms this. So, it’s time for us to stop worrying about excessive muscle mass when weight training.Also genetics plays a big role: some women build muscles easier than some based on their body composition.
Myth #3 : Muscle toning
The word that most women use to describe their fitness goals is “toning.” They say, “I want to tone my arms” or “make my stomach more tone.”Muscle tone, also known as muscle tonus or residual muscle tension, is an unconscious low-level contraction of the muscle while it is at rest. Put another way, muscle tone is what makes your muscles feel somewhat firm when you’re not intentionally tensing them.
In reality, there is no such thing as toning a specific muscle or area of the body. No one can change the shape of their muscles; that’s determined by genetics. Instead, when someone says they want to “tone” something up, what they actually mean is something else. Maybe they want to lose excess body fat. Or perhaps they want to build some muscle and get tighter and firmer.
Any personal trainer knows that the major key to achieving a tight, firm physique is sound nutritional practices. A six-pack is made in the kitchen, not in the gym, so to speak. Furthermore, to build muscle, resistance training loads need to be heavy.
Using light weights and performing higher reps will not help gain muscle definition and strength. That type of training is good for increasing muscle endurance. It’s also good for increasing Type I muscle fibers (the muscle fiber also known as “slow twitch”). But it’s not useful for building more muscle and getting stronger.
If body fat is a concern, weight training can also help with weight loss. Usually, burning calories is associated with a cardio workout. However, muscle burns more calories than body fat—even when you are at rest. This helps create a calorie deficit, leading to greater fat loss.
No one can change the shape of their muscles; that’s determined by geneticsUsing light weights and performing higher reps will not help gain muscle definition and strength. That type of training is good for increasing muscle endurance.
Myth #4: Crunches are the best moves for your core
When it comes to strengthening the core muscles, people often immediately think of abdominal crunches. And while crunches can certainly help, they’re not the be-all, end-all in terms of exercises you should focus on when trying to strengthen your core.The core is a collection of muscles that stabilize, rotate and move the spine. A healthy core translates into a stronger lower back and better balance. The most effective core exercises are: front planks, side planks, Ukrainian twists, leg lifts and bicycle crunches.
Myth #5: Exercise makes up for a bad diet
In general, weightlifting for 30 minutes can burn between 90 and 126 calories, depending on a person’s body weight. Vigorous weight lifting for 30 minutes may burn between 180 to 252 calories, depending on a person’s body weight.And riding a stationary bicycle at a moderate pace for 30 minutes may burn between 210 and 294 calories depending on a person’s body weight.
Now, if you eat 3000 calories a day- you can see that its nearly not enough to burn the excess calories.
Myth #6: When you stop strength training, muscle turns to fat
Muscle can’t turn into fat, just as fat can’t transform into muscle. Fat and muscle are two different types of tissue. When you stop strength training, you lose muscle mass and your metabolism slows down. A sluggish metabolism means your body is burning fewer calories at rest, which can lead to weight gain.
Myth #7: You need to spend hours in the gym
You can get all the benefits of exercise whether you’re at the gym or at home. The key is to exercise smarter, not longer.
Myth #8: Stretch before exercising.
Truth: Recent expert opinion has moved away from static stretching before activity and toward a gradual and active warm-up period before exercise. Stretching a healthy muscle before exercise does not prevent injury or soreness.
Muscles are made of bundles of tiny fibers. In a typical exercise-related muscle strain, these fibers develop microscopic tears. Theoretically, stretching before exercise should make the muscles more pliable and less likely to tear. But when studies have compared rates of injury or muscle soreness in people who stretch before exercise and those who don’t, they have found little benefit to stretching. In fact, stretching a cold, tight muscle could lead to injury.
Instead, try a dynamic warm up and bodyweight exercises to mimic and/or prepare you for a full body workout.
Stretching after can improve performance and flexibility, and helps you maintain a healthy range of motion in your joints.
Stretching also can reduce stress, decrease muscle tension, and improve your circulation and posture.
The bottom line is- hire a professional to save time on research!