Fitness Myths - working out the correct way!

Whilst we are in myth-busting mode here is another article sourced through 'ezinearticles' (http://EzineArticles.com/8895653) that dispels four further untruths about training and exercise that we can clear up once & for all. If there is some repetition from the previous Posts about this same subject then fear not - there is nothing wrong with reinforcing the message and furthermore goes to prove that there must be something in it of several authors are saying the same thing! This one is written by Jacques Delorme (http://EzineArticles.com/?expert=Jacques_Delorme) who ordinarily writes a nutrition blog that combines exercise, motivation and diet advice for the youth market.



Working out properly can really help you to get the gains you expect in a shorter period of time. How many of these common misconceptions have you believed to be true?

Fitness myth 1: "Aerobics is better than weight lifting to get in shape."
You hear this one a fair amount but the reality is, if you want muscle definition and a better "after burn", you need to lift weights. You can burn calories just as effectively with weights if you work in super sets to help keep your heart-rate up. The more effective result is the fact that weight training will create an "after burn" effect. This is when your body continues to have an elevated metabolism for several hours after your workout which is difficult to duplicate with cardio.

Fitness myth 2: "When women lift weights, they will get bulky."
This myth is unfortunately heard a lot. The science behind weight lifting says otherwise. Testosterone is the primary hormone responsible for large muscles. Women simply do not produce nearly enough of it to produce the "bodybuilder" physique some believe they will create. Female bodybuilders who are really built take extra testosterone to attain their size. They do not come by it naturally.

Fitness myth 3: "Muscles grow during your workout."
As you lift weights that put a strain on your muscles, you breakdown muscle fibers that will then need to be repaired. When this happens, they are slightly larger than they were before and more defined to compensate for the next loads they will need to lift. You tear them down when lifting but the repair process starts after your workout as they are rebuilt over the next 36 hours or so. The recovery process is really important to help your muscles grow.

Fitness myth 4: "Training with 3 sets of 10 reps is the best workout for results."
There are two issues with this myth! Using the same type of workout every time may cause you to plateau and stop seeing results as quickly. A change of pace is a good thing. The other problem is what your goal is for your training. Power versus strength versus endurance all require a different type of program. High reps with low weight to low reps and high weights will give very different results.

Following specific principles of weight lifting can really help you to tone, get muscle definition and lose weight if done properly. If you are not really sure what to do, get some advice from those who know.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Work out smarter - four training myths debunked!

There are lots of views and opinions out there about working out; what is right, what is wrong; and plenty of mis-information to scare anyone away from training, keeping fit, exercising and getting on the road to getting back in shape. Recognising this I went back to my trusted source and found several articles which I'll happily share with you - there may be some repetition in these, but no matter as long as you can be best informed and it helps you in some small way then the advice and guidance will have been worth it. From 'ezine articles' (http://EzineArticles.com/3000557) and written by Sophie Armstrong (http://EzineArticles.com/?expert=Sophie_Armstrong) - a writer for 'Working Out Smarter' and therefore worthy of note. Always remember too that there are plenty of personal trainers, fitness instructors and exercise coaches out there who will gladly give you some free advice and show you where you are going wrong, so there should be no excuse for not doing the right thing and gaining the maximum benefit from it.


If you spend any amount of time working out in a gym, you've probably heard one or more of the following fitness myths. To make sure your workouts haven't been affected by misinformation, read on for corrections of these four common misconceptions.

Myth #1: You shouldn't work out with weights if you're trying to lose weight, because lifting weights will just cause you to bulk up.
This is unfortunately a very widespread misconception. In reality, working out with weights is one of the best things you can do if your goal is to lose fat. This is because only by building lean muscle mass by weight lifting can you raise your baseline metabolic rate (the amount of calories you're burning while you're at rest). It's far easier to lose weight if you incorporate both strength and aerobic exercise into your fitness regimen, because the aerobic exercise will cause your body to burn extra calories during the period of time your heart rate is elevated, and the strength exercises will cause your body to burn extra calories for the whole 36 hours after you've lifted weights.

Myth #2: If you're not sore afterwards, you didn't have a good workout.
While it's true that muscle soreness after a workout indicates that you had a challenging workout (which is good), it's untrue that the absence of muscle soreness indicates you had a bad workout. What's important is whether you worked out with high intensity and productivity, and how you feel during the workout. If you felt challenged during the workout and energised afterwards, it was a good workout!

Myth #3: If you're an athlete, you shouldn't lift weights because that will make you slow and tight.
A well-designed, progressive strength training program that uses functional free weights exercises (i.e. exercises that mimic the motions an athlete performs on the field, track, or court) is actually one of the best things an athlete can do to improve performance. This myth comes from the fact that weight training using non-functional exercises (like resistance machines that limit the exercise to a single plane of motion) can build muscle mass without producing any strength gain that translates to real-life athletic performance.

Myth #4: You need a fancy machine to get well-defined abs.
Many basic floor and standing exercises can be used to strengthen the abdominal muscles, and one of the most effective pieces of fitness equipment for targeting the abs is a basic exercise ball, which you can use to provide back support while you perform crunches and other reclining abdominal exercises. You don't need any fancy machines to target the abs. Indeed, the biggest factor affecting the appearance of your abdominal muscles is how thick the layer of fat is covering those muscles. No matter how many crunches you do, if you don't lose belly fat by doing the hard work of losing weight, you'll never have well-defined abs.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-