TRAINING MYTH 1: LIFTING HEAVY WILL GIVE YOU A PHYSIQUE LIKE A GUY
We have all heard this one. And yes, any girl who lifts weights over time time can be increasingly more powerful, however it does not mean that she will physically start appearing male.
See, women create only a portion of the natural muscle building hormone testosterone that guys do. Even the bulky muscle look can’t be built by serious female trainers with years of expertise you see on male bodybuilders. Clearly, anyone; female or male —who injects themselves with testosterone or anabolic substances will super-improve their muscle growth, but this is well outside of what one may do naturally.
For the rest of us, the procedure for building lean body mass and becoming more powerful is dozens-if not hundreds—of workout routines and the build-up of lean body mass. By adding lean mass to your physique, you remain more slender and burn off more calories on a regular basis. So don’t be scared to pick up heavier weights!
TRAINING MYTH 2: WHEN YOU QUIT WORKING OUT MUSCLE WILL TURN TO FAT
This statement is about as accurate as saying that gold can become silver. It is not really possible. In the existence of rest and great nutrition, a muscle grows in size in response to a challenging resistance training program by means of an activity called hypertrophy. But whenever you quit lifting, the reverse happens. Where the muscle just becomes smaller it is called atrophy. Muscle fibers don’t magically turn into fat cells; the muscle fibers only shrink.
In the event that you abandoned eating clean and replaced those healthy foods with excessive fatty calories or nutritionally null junk foods, the scales probably would start tipping towards gaining more fat and less lean muscle.
My guidance? Stick with healthy eating and weight workout routines. In the event you need time off for an injury, lower your food consumption and make sure it remains healthy. Try to find other strategies to work out safely.
TRAINING MYTH 3: TRAINING YOUR LEGS DAILY IS IMPORTANT TO COME UP WITH A CURVACEOUS BOOTY
In regards to weight training exercises to build muscle (and curves), the rule is this: Train hard in the gym and after that give at least 2-3 days between workout routines to recuperate.
Why? Every one of those hard workouts you do in the gym is stimulus for muscle growth; rebuilding and muscle growth happen in the next couple of days provided adequate nourishment and rest. Cut the recuperation period short and you cut short the capacity to develop bigger and more powerful muscles. Training more often causes overtraining and your results could suffer big time.
It is worth noting that aerobic exercise using the lower body might be done more often; it involves slow-twitch muscle fibers (resistance training targets the fast-twitch ones). Actions that use the aerobic friendly slow-twitch muscle fibers (jogging, stair climber, cycling) can be sustained for longer periods of time. Cardio can also play a role in helping shape your lower body and can be done more frequently, but it won’t build your booty the way weights can.