Myth 1: strength training increases body weight.
According to medical experts, the male body produces 14-20 times more testosterone than the female. Thus, women cannot build muscle at the same rate as men unless they take steroids or other testosterone-boosting drugs – and even so, it’s not so easy. “We don’t have the same hormones as men, so there is no need to worry about gaining weight,” says fitness expert Sumaya Dalmia. She also highlights the importance of strength training for women. “As we age and our estrogen levels decline, we not only lose muscle mass, but we also face bone degeneration. Strength training with an additional five to seven kilograms is necessary to maintain bone density, ”she says. Women’s fitness trainer Sohrab Khushrushahi unambiguously adds: strength is within, thinness is on the surface. “This myth is definitely created by men who are insecure because women are getting better and stronger than them. Women definitely need strength training. ” Fortunately, while men have traditionally dominated the power arena, more women are now involved in sports and are aware of the benefits of iron work in practice.
Myth 2: Cardio is the best way to lose weight.
“I’ve noticed that, at least for most women, the answer to their overweight problem is running or any other form of cardio, without actually evaluating whether it actually helps them,” says Hushrushahi. According to Dalmiya, the ideal workout regimen should include two days of sustained cardio, two days of strength training, and two days of yoga or Pilates. “You need to shock your body with different loads. When your body adapts to one particular type of exercise, any effort will not work, ”she adds.
Myth 3: Carbohydrates are the enemy, but a lot of protein is harmful.
According to Khushrushahi, carbohydrates are anything but enemies. “The right types of carbohydrates — fruits, vegetables, millet and all fresh local produce — are essential as they feed the body with the right amount of glucose. You definitely don’t need to be afraid of carbohydrates, unless you’re overdoing it with pizza and the like, ”he says. Eating too much can be harmful, but women, according to Dalmiya, almost always lack protein daily. “We need one gram of protein for every kilogram of body weight. Thus, on average, we need to consume at least 50-60 grams of protein per day, which is difficult to achieve if you are unknowingly eating a diet. You may need to rely on a protein shake to make up for the deficit, especially on workout days when you need a little more and that’s perfectly fine. It won’t hurt you in any way. In fact, it will help build muscle and post-workout recovery more easily.
Myth 4: The number on the scale is a true marker of success.
It must be admitted that this is one of the obsessions that is difficult to get rid of, and Hushrushahi confirms that this is one of the biggest problems that he had to face with his clients. “Their happiness and confidence are related to the number on the scale, when in fact the scale should be the last place to check the result,” he explains. “If you had a late dinner or drank an extra glass of water, or you are just stressed and you feel bloating, then you will certainly gain a few pounds, but they will be with you temporarily.” Both experts believe that the focus should be on losing fat and centimeters, increasing strength and energy, as well as feeling well and looking healthy.
Myth 5: you need to train for hours to see results.
Due to the pandemic, the work-home boundary is becoming increasingly blurred, and a sense of self-preservation keeps many from going to the gym, so long hours of training are not yet possible. And understand, this is good. According to Dalmiya, you don’t need to train for an hour a day to see results. “Short, targeted daily workouts of 20-30 minutes are more effective. The key is to be consistent, so choose a workout that you enjoy and that you do every day without distraction and that will challenge you every time. ”