5 exercise myths about women's fitness debunked

June 29, 2022

Myth 1: Strength training makes a woman bulky

Reality: The results of strength training for ladies include muscular toning and body sculpting. Women only create 10% of the testosterone that men produce. Men tend to bulk up faster than women because of the quantity of testosterone in their bodies. We can assure you that you won't gain weight unless you take testosterone pills or consume too many calories.

Myth 2: Focusing on a specific body part will burn fat in that area

Reality: Along with a diet low in calories, exercise helps burn body fat overall. However, focused activities can tone and strengthen particular muscles so that you'll notice changes once you do lower body fat. It is not possible to "spot reduce" body fat in a specific location.

Myth 3: Cardio is all you need to get lean

Reality: Combining aerobic exercises with a nutritious diet is a fantastic weight loss strategy. However, a program that is solely cardio-based without any strength training might cause rapid muscle loss. If toning up is your objective, combining cardio and weight exercise with a balanced diet is essential.

Myth 4: Carbs are the enemy and too much protein is bad

Reality: Any healthy diet must contain a balanced ratio of carbohydrates and proteins. The right macronutrients to include in your meals and your daily calorie consumption are key considerations. When it comes to giving us energy and sustaining our fullness for longer periods of time, carbohydrates—such as fresh fruits and vegetables like bananas and soybeans, root crops, and whole grains like brown rice and corn—perform much better than pizza and cake. In terms of protein, research reveal that, on average, women don't get enough of it each day. For every kilogram of body weight, at least one gram of protein should be consumed each day; eating a lot of protein promotes muscular growth, recuperation, and bodily process control. Examples include having eggs for breakfast, snacking on fruits with peanut butter, and adding protein powder to shakes, smoothies, and overnight oats. Tilapia, which has 20g of protein per 100g, is a fantastic local source of protein.

Myth 5: Exercising on your period is a no-no

Reality: Numerous studies have demonstrated that exercise helps ease menstrual cramps, but reducing the intensity of our exercises can be the best strategy during the "time of the month." As always, it's crucial that we pay attention to our bodies and understand when it's good to slow down.

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