Many women have a completely distorted image of women’s fitness and are put off by this. They are afraid of big masculine muscles and afraid of losing their feminine form .
We are happy to help you discover the love for weight training , because it is one of the keys to a solid and tight dream figure . In this article, we debunk the biggest myths about women’s fitness and nutrition.
Training Myth # 1: Strength Training Gives Manly Muscle Bundles!
This is without a doubt the best-known myth about women and fitness. However, it is simply not possible for women in a natural way to build male muscle mass through fitness . In women is in fact much less testosterone created than in men. Even athletes who have been training for years can gradually increase their weight and become stronger, but they lack the hormones to make this clearly visible with muscle bundles. Strength training for women mainly produces strong and well-formed muscles – and which woman doesn’t want a firm buttocks or tight arms?
Unfortunately, you still regularly see images in the media of “masculine” looking female bodybuilders who scare off “normal” women so that they prefer not to do strength training. However, strength training offers many more benefits . By building muscle mass, for example, you also increase your basic metabolism , burn more calories every day (even at rest) and thus stay slim and fit. Our tip: put all those clichés out of your mind and get started with weights!
Exercise Myth # 2: Muscle Mass Turns to Fat When I Quit Exercise!
It actually sounds impossible and it is. With the help of a healthy and balanced diet and progressive strength training (weight gain) you achieve the so-called hypertrophy (muscle growth). Now if you stop by train , this process will be in the opposite direction to develop. The muscle fibers are not converted into fat , but become smaller due to the lack of movement – your muscles “ shrink ”. It only becomes problematic if, in addition to stopping training, you also doeat junk food and foods with bad fats (especially saturated fatty acids and trans fats). Then in the long run it can happen that the once firm muscles and the underlying skin feel “ limp ”. However, this does not mean that your muscles turn to fat, but only that your physique changes.
Our tip : If you have to take a longer training break (for example due to vacation, pregnancy or illness) then pay more attention to your diet , reduce your calorie intake and avoid the worst calorie bombs . In this way you manage to maintain your muscles despite a lack of training, stay in shape and prevent weight gain.
Training Myth # 3: For firm buttocks and tight thighs, I have to train every day!
The same applies to women and men: regeneration is very important for building muscle and reducing body fat . To avoid symptoms of overtraining such as constant fatigue , lethargy and loss of strength , you need to regenerate between 48 and 72 hours after a workout . Of course this also depends on your training plan (full-body or split workouts).
The reason why a training break is important is that you have put a lot of strain on your muscles after a hard training session. Afterwards, your body needs time to repair the “destroyed” muscle fibers and prepare them for the next load. A balanced diet , adequate sleep and recovery phases support this process. If you abruptly interrupt or shorten the regeneration process , you also give your body less time to recover. The result: increased risk of injuries and no optimal muscle growth. However, the rule of thumb “1 day of training, 1 day of rest” only applies to heavy weight training (deadlifts, squats, bench press, etc.).
If you still want to strengthen your buttocks and legs, you can of course also take a lesson in the gym or on the treadmill or cross trainer.
Food Myth # 1: Too Much Protein Is Unhealthy For Me!
Proteins are the basis for muscle development . When we digest protein , the body breaks it down into many different amino acids , which are essential for a well-functioning cardiovascular system , or your blood circulation, for example. Amino acids also play an important role in muscle building and nutrient supply .
Especially with heavy and intensive strength training it is important to provide your body with sufficient protein building blocks . If you do not meet the increased protein requirement caused by exercise , your body uses the supplied proteins for other metabolic processes and no longer for your muscles. Sufficient protein is especially important in a calorie deficit to reduce your body fat . If your body lacks the important protein building blocks , it mainly breaks down muscle instead of body fat.
Provide varied protein sources . Turkey , chicken , cottage cheese , soy , fish , nuts and beans are possible alternatives. If you find it difficult to meet your daily protein requirement, choose a protein shake every now and then . Especially immediately after a workout,
Food Myth # 2: More than three meals a day make me fat!
You often read that ambitious athletes eat up to 6 meals a day . You naturally wonder: How do they do that without getting fat? The secret is clearly in the calorie balance . At the end of the day, the calorie balance determines your success in muscle building (excess calories) or weight loss (calorie deficit) . Meals and the number of meals play a more important role in competitions and for competitive athletes . As a normal sportswoman you should mainly focus on the total energy balance of the day and adjust your meals accordingly. The advantage of multiple meals is that youskips phases of hunger , you continuously supply your body and muscles with nutrients and your metabolism remains active . Its implementation, especially with a busy daily life, is likely to be a lot more difficult.
Food Myth # 3: Dietary Supplements Are Only For Men!
The basis of your diet should always be to eat as clean and protein-rich as possible and to use as much unprocessed food as possible . It is also advisable to prepare your lunch the day in advance to avoid a greasy bite in the canteen and to avoid a relentless appetite for something tasty in the afternoon. In addition to the stress of your work and your daily life, you often have too little time to pay close attention to an optimal ratio of proteins, carbohydrates and fats . In this case, nutritional supplements can contribute to your sporting goal.
For example, in addition to eating enough fruits and vegetables , a vitamin supplement can help you meet your daily requirement for important vitamins and minerals.
And the consumption of a protein shake offers you various benefits for an optimal nutrient supply for your muscles.
So you really don’t need a mountain of supplements, but with the choice of the right supplements you can achieve your training goals faster and more effectively.
Our final tip for all our female clients : Forget all the myths you’ve heard about women’s fitness. If you want a toned and firm body, you need to train with heavy weights, improve your diet, supplement wisely with supplements and nothing will stand in the way of your physical goals!