5 Myths About Weight Lifting For Women

In most gyms, there's the cardio section and the weight training section. While men spend a lot of time in the weight lifting area of the gym, some women hardly ever visit there. They try to get toned ad lose weight by doing cardio workouts alone.

Many women think that weight lifting isn’t right for women and that if they do lift weights, they will end up looking bad.

The truth is that most women don’t understand what weight lifting can do for their body. There are too many common myths about weight lifting for women that make most women avoid doing strength exercises at all (except for the thighs and abs).

In this post, I want to talk about these myths and reveal what really happens to a woman’s body when she incorporates resistance training into her workout routine.

Myth #1 – Weight Lifting Will make you bulky

This is something that a lot of women are scared of and it’s the main reason why they don’t lift weights. Most women don’t want to have big muscles because this isn’t feminine. The truth is that this is a baseless fear. Most women simply don’t have it in them to become bulky.

To build big muscles, it’s not enough to simply lift weights. You need to have a lot of testosterone in your system, something men have and women have very little of. Most women, even if they spend hours in the gym for years on end, would find it nearly impossible to build really big muscles.

Without special supplements or a truly massive weight lifting routine over the space of years, most women will not become bulky. There is simply nothing to fear.

Myth #2 – Weight Lifting is less effective than cardio

During the 1980′s, people believed that doing cardio is the best way to lose weight. Today, research has revealed a widely different reality. The truth is that while cardio is a good way to burn calories and lose weight, resistance training can be even more effective.

Resistance training builds more muscle mass. This, in turn, helps to boost your metabolism because muscle tissue requires a lot of calories to sustain itself. Basically, the more muscles you have, the more calories your body burns naturally, even when you rest or sleep.

Doing an intense weight lifting workout can burn a lot of calories by itself and it can also produce a metabolic boost which will burn more calories for hours after the workout is done. So, if you’re trying to lose weight, you should definitely do regular weight training workouts. You will get faster results.

Myth #3 – Weight lifting doesn’t help you lose weight

When most women go to the gym they do so because they want to lose weight. One reason why many women think that weight lifting won’t help them achieve their goals is because when you add muscle tissue, you actually increase your weight.

However, you’re not really going to the gym to lose weight. You’re going to look better, firmer, toner, and tighter. Muscle tissue is dense, so it takes up much less space than fat. If you replace a pound of fat with a pound of muscle, you will weigh the same but you will look much firmer and leaner. So, while weight is important, it shouldn't be the only way you measure your progress. Your size and how you look is what counts. Don't get hung up on the number on the scale!

Myth #4 – Weight lifting works for men and not for women

This is utter nonsense. If you add muscle tissue you increase your metabolism whether you’re a man or a woman. If you add muscle you will look tighter and toner, whether you’re a man or a woman. While women won’t get bulky like man can, weight lifting helps both genders burn calories, boost metabolism and improve muscle tone.

Myth #5 – Women should lift small weights to not get bulky

This is one of the most disturbing myths of all since it’s so common. The truth is that you need to challenge yourself to get results. If you use small weights, you will not do an effective workout.

In addition, most people don’t know that there are two ways in which muscles grow: one way is called Sarcoplasmic Hypertrophy, and it happens when the muscle cells fill with a fluid called sarcoplasm. This makes the muscle cells become larger, giving people that bulky look.

The other way is myofibrillar hypertrophy and it happens when the muscle cells add more fibers, making them denser without giving them the bulky look.

The fact is that myofibrillar hypertrophy happens when you lift very heavy weights, the kind that you can do up to 6 reps with. On the other hand, Sarcoplasmic Hypertrophy occurs when you lift smaller weights, the kind that you can do up to 15 reps with.

So, lifting heavier weights can actually keep your muscle growth tight without making them big. One more way to not get bulky.

So in conclusion, women should definitely lift weights regularly, It will not make you bulky, it will keep you lean and help you lose weight faster. As long as you perform your exercises correctly, there is no reason to avoid lifting weights.

Where's That Sixpack???

Summer is right around the corner, and I can’t wait! O, I can wait on the heat and ungodly humidity...But now is the time of the year where who ever is NOT in shape starts trying to get in shape for beach season. They want a flat stomach, no love handles, and toned arms to proudly show off. Who doesn’t want this, right?!

Besides your Tiff-Fit Boot Camp and any additional exercise program, you need to have your diet in place. Cut out the sugary junk, don’t have any carbs at night (remember that blogpost: http://tiff-fit.blogspot.com/2011/03/late-night-eating-do-it-but-do-it.html), eat lean sources of protein through out the day and eat a ton of vegetables. Just by doing this, you will begin to lose weight and it’s not even like you’re dieting…(Ok, maybe for some it is--I sure would miss my chocolate and wine. Which I'm not going to give up entirely... I AM human, ya know!)

Now, not many people know this, but you DO have a six pack. Sometimes it’s just under a layer of flab. Everyone has a six pack, it’s called the Rectus Abdominus muscle. Check out the image below:

The Rectus Abdominus is the outermost muscle of the entire abdominal region. It’s main responsibility is flexion of the trunk. Hence why you do sit ups and crunches etc…

But the abs are like an onion. They are many layers deep and contain a bunch of muscles with many different functions. Many people get caught up to think that the only ab muscles they have are the coveted “six pack” and that you should do hundreds of crunches and sit ups a day to get a flat stomach. That’s completely false. Hmmm, and you wonder why I don't include crunches that often in our workouts...

What you don’t realize is the internal abdominal muscles are extremely important in not only lower back health (remember that core is more than just the front side!), but also making your stomach firm and FLAT.

The main muscle responisble for this is the Transverse Abdominus. It is the deepest muscle in the entire abdominal “onion.”

The Transverse Abdominus will actually act as a girdle, pulling everything in and making your stomach nice and tight! AHHHH, now I know why Tiff's always saying to pull it in and zip it up and hold it tight! There's that waist girdle! I'm training you to strengthen the Transverse Abdominus but activating them ALL the time!

This is the area you want to hit hard and you don’t do it with crunches or sit ups.

Enter (in my opinion) the king of all abdominal exercises:

The Plank

The plank hits the deepest layer of your stomach targeting the Transverse Abdominus and Internal Obliques.

Here is a picture of the basic plank:

There are many variations (aren't there always!) to the plank, but this is the most basic kind where you stay in a static position and hold for X number of seconds. It’s a lot tougher than it looks. You all know that...And when you add in another dynamic like the up downs or traveling plank...forget about it!

So when you're at home and have a little time on your hand, or at the end of a workout on your own, try and do 3 sets and hold for 60 seconds each set.

Then of course is the side plank:

Try and do these for 3 sets each side for 60 seconds a set. Perform these after you perform your regular planks or alternate back and forth between plank and side plank like we do in Boot Camp.

And last but not least is planks on a stability ball. We've done these in class in some circuits. But if you have a stability ball at home, then have at it:

These will be a lot tougher since you have to control the stability ball from rolling out from under you. This hits the Transverse Abdominus really hard due to the instability of the movement.

Go for 3 sets of 30 seconds after you have finished the other 2 exercises.

And there you have it. Three great exercises that you can do in the comfort of your own home that I guarantee will help you on your quest for a flat stomach before beach season comes rolling around!

Who needs stinking crunches!?!?

Late Night Eating--DO It, but do it Wisely

The “Don’t eat after X o’clock” recommendation is based on the idea that metabolism slows in the evening hours as you prepare for bed, and eating during this time should be avoided so as not to have those calories stored as fat.

A good premise, but oversimplified.

What we really want to avoid in the evening are foods that give rise to insulin, specifically carbohydrates, and for several reasons.

First, when blood insulin levels rise, fat burning takes a dive and a “storage” environment is created within the body. This is a good thing after exercise or after an overnight fast to allow the body to “refuel”, but not so good when metabolism is falling off in the evening hours.

Secondly, something called insulin sensitivity drops drastically in the evening, which simply means that your body is not as responsive to insulin at night as it is during the day. When insulin sensitivity is low, carbohydrates are easily stored as fat.

Needless to say, we can see why eating carbohydrates late at night isn’t a smart move, but that doesn’t mean we can’t or shouldn’t eat anything.

So, what should you eat to curb late-night cravings and support muscle tissue maintenance as you sleep? Simple: a small meal consisting of mostly slow digesting protein and fibrous green veggies within a couple hours of bed works best.

Animal protein (chicken, fish, beef, etc) are great choices for a late night meal, as is something like cottage cheese. Both digest slowly over time, providing a mild, but steady influx of nutrients to muscle throughout the night, all while not interfering with your insulin levels.

Eat More Fruits and Veggies!

Most people realize when they eat junk food that it's not exactly going to help their physique.

But what they don't realize is the true extent of the damage being done.

You see, your body literally CRAVES wholesome nutrients.

It desperately needs quality sources of nutrition.

Yes, it's true that you are what you eat.

Have you ever noticed how quickly you get hungry again after eating something like fast food or a doughnut?

Well, ONE of the reasons is because you haven't fueled your body with those nutrients it craves. The right nutrients!

Chances are you merely choked down fat, chemicals and sugar.

So in it's frantic search for good nutrition your body tells you you're hungry again and your blood sugars are all out of whack.

It needs more food. It needs more of the right calories.

And you know darn well it would LOVE some fruits or veggies to help it get what it needs so badly.

So get your fruits and veggies on!!

Nutrition Nutrition!

As I’ve said many times, nutrition is more important than exercise. No matter how hard or how often you work out, you simply cannot OUT-TRAIN a bad diet. This leads to one very simple fat loss formula; calories in must be LESS than calories out.

Nutritional Plan:

If your current nutritional plan is preventing you from losing fat, then it’s time for you to start working on building better eating habits.

This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large change per week (such as setting aside time on a Sunday to shop and prepare for your weekly meals).

Once you have established good nutrition habits, you’ll find yourself making BETTER CHOICES on a daily basis.

But you have to work on consistent improvement, and if you mess up, don’t worry about it, just get right back to eating right. Even if you start making only one change per day you will start to see improvements.

Make this a GOAL that you will start today: to choose one healthier food option per day that will get you one step closer to your lean body. You need to have a plan to make this work, just like you need a plan for your workouts.

Contact me if you are interested in finding out how many calories you should be consuming a day to help you with fat loss. Let me help you get on the right track!

Training Performance & Recovery: Carbohydrates in the Spotlight

Carbohydrates seem to be a very misunderstood macronutrient these days. There are some who believe consuming any carbohydrates will make you fat and unhealthy, while there are others who consume absolutely enormous amounts of carbohydrates, believing them to be the key to health. In reality the truth, as usual, is somewhere in the middle.

While carbohydrates are neither evil nor perfect, they can be an excellent choice to help you train harder and longer, and recover faster. Consuming some carbohydrates before and after your training can have some incredibly powerful benefits which will help to maximize the results of your efforts.

Carbohydrates Before You Train

Purposeful consumption of carbohydrates 30-90 minutes before you exercise has two main benefits: to fuel your training as well as to preserve your muscle and liver glycogen, the latter of which is an important and underappreciated factor in the recovery process. So if you don't eat a meal within 1-1.5 hours of your strength workout it might be a good idea to consume a protein/carbohydrate shake prior to your workout.

If you have recently eaten a meal within 1-1.5 hours of working out then all you would need is a good protein only shake to provide the necessary protein and branched chain amino acids for your workout.

There is also another misconception that carbohydrate consumption is only beneficial for endurance activity that exceeds two hours in duration. Challenging that idea is an appreciable amount of research that shows carbohydrate consumption enhances high intensity training lasting only an hour.

Consuming carbohydrates before training also stimulates the release of insulin, which in this case is a good thing. Insulin stimulates protein synthesis and prevents protein breakdown (in the presence of amino acids in the bloodstream).

Simply consuming 30-60 grams carbohydrates within 30-90 minutes before training will help you train hard, maintain your glycogen levels, and stimulate insulin to help maximize protein synthesis and inhibit protein breakdown.

Carbohydrates After You Train

While it is clear that consuming carbohydrates before you train will improve training performance and recovery, how about consumption after you train? Well carbohydrate consumption after exercise will replenish the glycogen that was used up, as well keeping insulin elevated to maximize protein synthesis and inhibit protein breakdown (as long as adequate protein is also consumed--remember that we always combine a carb with a protein).

Research has very clearly shown that consuming carbohydrates of any type after training will rapidly replenish glycogen, stimulate insulin and improve performance in repeat tests. In fact delaying intake for two hours after training can delay glycogen resynthesis, so it is best to consume within an hour of training completion.

Aim to consume 30-60 grams of carbohydrates within 60 minutes after you complete your training session to maximize your results. The amounts needed depend on the size and needs of the individual, as well as the duration and intensity of the training.

In the end make sure you are fueling yourself properly before and after a workout to reap the greatest rewards from your efforts. This will help to fuel your session, spare and replenish glycogen levels, and stimulate insulin to maximize muscle protein synthesis and inhibit muscle protein breakdown.

Myths Debunked

MYTH: Low carb diets are the only way to lose weight.

A low fat diet with a balance of carbs and protein is the only diet that has stood the test of time for successful weight loss. The only way to lose weight and keep it off is to consume less calories then you expend.

The Dietary Guidelines for Americans recommends 20 to 35% of dietary calories come from fat, 10-35% from protein, and 45 to 65% from Carbohydrates. All of these macronutrients, as well as micronutrients (vitamins and Minerals) are essential in the proper amounts for optimal health. From a heart health perspective, the healthiest over all meal plan is a Mediterranean diet which is rich in fruits, vegetables, whole grains and omega-3 fatty acids from fish, and low in saturated fat, sodium and added sugar.

A diet void of carbs will do you more harm then good and will set you up long term failure. If you are going to cut carbs, cut out the overly processed carbs that are full of sugar and white flour and eat whole grains, fruits, and veggies.

MYTH: Not eating is the best way to lose weight.

Not eating unhealthy high calorie foods is the best way to lose weight, period. If you do not get enough calories, your body will out smart you and store fat because it knows it is not going to get what it needs. Your body could go into starvation mode and your metabolism will slow to a crawl in an effort to conserve its energy stores. This is why people who cut their calories too low may hit a plateau and not lose weight.

MYTH: Eating late at night will cause you to gain weight

Weight gain occurs when you consume more calories then you expend, whether that occurs in the middle of the day, morning, or at night. Eating late at night will not cause you to gain weight. However, people who eat a lot of food late at night tend to mindlessly consume more calorie dense foods through unhealthy snacking. Balance your calories throughout the day and if you choose to eat late at night account for it in your daily balance.