Women who lift weights will bulk up and look manly. Lifting weights stimulates the body to build lean muscles. However when you compare men to women, men tend to have 20 times more of the testosterone levels needed for muscle gain. Therefore women who lift weight will not look masculine and bulk up, unless they use supplements. Lifting weights will help you lose body fat, increase metabolism and decrease the risk of osteoporosis therefore both men and women should include weight lifting in their training.
To get a flat stomach you have to do crunches every day. The only real way to get a flat stomach is to get rid of the fat around the mid section. This is accomplished by a combination of cardio to burn calories, strength training to increase metabolism, followed by a proper diet. Doing crunches every day will help build those abdominal muscles, but you will never see the muscle definition unless the fat in this area is stripped away.
No pain, No gain! Exercises shouldn’t be painful no matter what the intensity is. You should be sweating and breathing hard, however you shouldn’t breathe so hard that you are unable to answer a question. It’s important to distinguish between muscle fatigue and muscle/joint pain, which is a sharp and uncomfortable pain during movement. Pain is your body’s way of telling you your doing something wrong. If the exercise is painful make sure to stop immediately.
Running hurts strength training. Running is definitely not counterproductive to building muscles. In fact, as a weight-bearing exercise, running helps to develop more lean muscle mass in the lower body – which also keeps your bones healthy
Carbs are all bad. Carbs are the preffered food for your brain and nervous system. The body uses carbs as fuel during exercise to burn body fat. Carbs are not all created equal and you want to avoid processed carbs that are often high in sugar and white flower. Instead, enjoy beans, whole grains, brown rice, whole grain breads, and don’t forget fruits and vegetables.
Cardio burns the most fat. Not true! Resistance training burns the most calories over all. When you do cardio you burn calories during the activity. With resistance training you burn calories while doing the activity and continue burning calories up to 48 hours after. This is known as excess post-exercise oxygen consumption (EPOC) or more known as after burn.
Snacking between meals is always a bad idea. The good news is you don’t need to starve to lose weight. Snacking between meals may actually help you eat less and reduce the urge to overeat or binge later. In fact you should have 5 smaller meals a day instead of eating all your daily calories in one meal. The reason snacking has a bad reputation is because of the choices of food people snack on. Stay away from vending machines with chips, cookies, and candies. Instead make fruits, vegetables and nuts as your healthy choice of snacks.
Fresh fruit is better then frozen fruit. Wrong! With shipping and storage fresh fruit can often sit around for as long as two weeks before it reaches the supermarket, while frozen fruit is often picked and frozen at the peak of freshness.
A hot bath will prevent muscle soreness. Cold water is a better bath. Immersing yourself in a cold bath is like an ice pack for your whole body. When you exercise your blood vessels open wider and stay that way for at least an hour afterward. Soreness occurs when waste products like lactic acid settle in your muscle through these enlarged vessels. Colder temperatures constrict vessels, limiting the amount of waste products that accumulates.
Lifting weights will make you gain weight. When you first start weight training it is common to gain some weight because lifting stimulates the body to build muscles which contain a large amount of water in them. However after a few weeks, once your body will start to melt the fat away your muscles will make you look leaner.
Tips & Tricks from Michelle
Fat is nothing more than stored energy; use that energy and lose the fat.
You can’t eat what’s not there. First step to losing weight is to clear out the kitchen cabinets.
Bag it- never eat from a big bottomless bag. Simply divide it into smaller snack-size bags that will help control portions and calorie counts.
Don’t skip meals and fast all day. It throws off your blood sugar and triggers insulin instability, which then causes you to overeat when you finally do eat.
Food tastes better when you are hungry. It leads to overeating. Eat before you get hungry and you won’t overeat
Eat breakfast within an hour of waking up; don’t let more than four hours pass between meals.
Make your snack roughly 20% of your daily calorie allowance. If you are eating 1500 calories a day, then your snack should be 250-300 calories per snack.
Follow the 80/20 rule; eat healthy food for 80% of your daily calorie allowance (veggies & fruits, protein, whole grains) and make 20% of it treat food (scoop of ice cream, cookies).
Don’t drink your calories- stay away from sodas and juices.
Exercise is the architect, but recovery is the builder. Most of your weight gains are going to be made on your recovery days. Without recovery times, you will stress your body, inhibit your progress, and possibly injure yourself. Make sure you take at least one day completely off each week from training.
Burn more calories by doing full body workout, using big muscles groups (legs and arms)
Avoid center aisles when grocery shopping and shop the perimeter of the store where fresh food like fruits, vegetables, dairy, meat and fish are usually located. The center aisles are where the junk food, cookies, chips, breads, cereals and other processed food are located.
Avoid fasting. Fasting puts your body in starvation mode. It slows metabolism, cannibalizes muscles and stores fat, which is needed for survival.
Do not go grocery shopping when you are hungry. You will buy too much food and the wrong kind.
Five ingredients and under is a good rule of thumb. Buy food with as few ingredients listed on the label as possible.
If the top three ingredients are crap then the food is crap. Don’t be fooled. Ingredients are listed in order of their quantity in the food. The top three ingredients are pretty much all you are eating.
If you can’t pronounce the ingredients, don’t buy the product! Chances are that if an ingredient is not a common food or spice, it is a GMO or a manufactured chemical ingredient.
Once you are finished eating and you feel full, put a gum in your mouth and get up from the table. Even for a small trip to the bathroom, it will get you to stop eating.
Follow the three bites rule when eating dessert. Allow yourself three bites of the desert and stop eating.
When you eat it is all about proportions. Start of by eating half of your meal. Stop eating for 15-20 minutes (that’s how long it takes for the hormone in your stomach to reach your brain and tell it you are full). If you’re still hungry eat half of the half of your meal. (1/4 of the total meal)
Always start your meal with a big plate of salad, then move to protein and leave a small space for carbs
Make friends with your scale. Don’t abuse or misuse it by weighing yourself every day. Instead use the scale as a compass that will let you know if you’re in the right direction.
Standing is better then sitting. Research shows that standing burns 1.5 times more calories then sitting.
Turn your air conditioner and heater down, or better yet off. When your body temperature changes, your heart rate increases because it’s working harder trying to prevent overheating or over cooling. As a result of that you burn slightly more calories.
Best way to keep off weight you’ve lost, combine weight training and cardio in your workout. Do weight train three times a week in a circuit training manner (moving from one strength and /or cardio exercise to the next with no break in between), and pure cardio on the other days (for example,
30-45 min running on the treadmill or biking). Make sure to rest at least one day per week.