Health & Fitness The 5 Things You Need to Stop Believing About Lifting Heavy Weights

13:50  13 november  2017
13:50  13 november  2017 Source:   PopSugar

The dos and don'ts of pregnancy fitness

  The dos and don'ts of pregnancy fitness How to navigate a world of prenatal workouts"A 30-minute brisk walk is enough, but try to also do body-weight strength exercises at least two or three times per week.

This is a dangerous stereotype to believe ; there are some serious benefits to be earned from lifting weights on the regular, especially if you 're a woman. Myth 4: Women Aren't Built to Lift Heavy Weights .

This is a dangerous stereotype to believe ; there are some serious benefits to be earned from lifting weights on the regular, especially if you 're a woman. Myth 4: Women Aren't Built to Lift Heavy Weights .

Myths About Weightlifting © POPSUGAR Photography / Benjamin Stone Myths About Weightlifting When you take a look around the weight room, men almost always take up the space. We've been conditioned to believe that guys like to pump weights while women go for a run or do yoga. This is a dangerous stereotype to believe; there are some serious benefits to be earned from lifting weights on the regular, especially if you're a woman. Whether you're trying to lose weight or grow some lean muscle, it's time to get friendly with that barbell. Let's start by debunking some common myths.

Myth 1: Weightlifting Makes You Bulk Up

"Most women don't have enough testosterone production in their body to put on huge muscle gains and 'get big,'" explained Lauren Clare, personal trainer and certified holistic health coach. That's because women have way less testosterone in their systems than men do (20 times less, to be exact), and testosterone is one of the primary hormones that promotes muscle growth. So when you see those big, bulky guys at the gym, don't panic, because it's not physically possible for you to turn into the Hulk from a strength-training routine.

Researchers believe this 11-minute exercise could curb your drinking

  Researchers believe this 11-minute exercise could curb your drinking Especially important for heavy drinkers.After an 11-minute training session and encouragement to continue practising mindfulness, heavy drinkers drank less over the next week than people who were taught relaxation techniques, according to the researchers. The mindfulness group drank 9.3 fewer units of alcohol the week after the study, while there was no significant reduction with those partaking in relaxation techniques.

The 5 Things You Need to Stop Believing About Lifting Heavy Weights . Do This Workout For a Natural Breast Lift . November 4, 2017 by Susi May.

The 5 Things You Need to Stop Believing About Lifting Heavy Weights . Ball Leg Lifts Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises.

Similarly, Clare discourages us from believing the photos you might see in bodybuilding magazines. The buff women you are seeing are taking supplements and training extremely hard, she told POPSUGAR. You won't end up anything like that, even if you lift weights several times a week.

Myth 2: Weightlifting Doesn't Burn Fat Like Cardio Does

If you're only running on the treadmill or hitting the StairMaster, you're not giving your body the tools it needs to burn fat efficiently. The secret to losing weight is gaining lean muscle mass, because this will spike your metabolism throughout the day and help your body burn excess fat. However, sticking to a cardio-only fitness program won't give you the chance to build that necessary muscle, which is why weightlifting is so crucial to overall weight loss.

Researchers believe this 11-minute exercise could curb your drinking

  Researchers believe this 11-minute exercise could curb your drinking Especially important for heavy drinkers.After an 11-minute training session and encouragement to continue practising mindfulness, heavy drinkers drank less over the next week than people who were taught relaxation techniques, according to the researchers. The mindfulness group drank 9.3 fewer units of alcohol the week after the study, while there was no significant reduction with those partaking in relaxation techniques.

This is a dangerous stereotype to believe ; there are some serious benefits to be earned from lifting weights on the regular, especially if you 're a woman. Myth 4: Women Aren't Built to Lift Heavy Weights .

4 Things You Need to Fix About Your Resume Before 2017. There are some serious benefits to be earned from lifting weights on the regular, especially if you 're a woman.

"When women start strength training for the first time, they usually turn their fat into lean muscle and their body changes in overall composition in a positive way," Clare confirmed. "They become leaner, burn more calories, and most importantly feel much stronger."

  The 5 Things You Need to Stop Believing About Lifting Heavy Weights © Provided by Shutterstock Myth 3: It Won't Improve Your Cardiovascular Health

Experts say that a rigorous weightlifting program can be just as much of an aerobic workout as a session on the elliptical machine. Weightlifting also keeps your heart healthy, and Clare said it fortifies your bones as well. Cardio isn't the only way to keep your cardiovascular health in check.

Myth 4: Women Aren't Built to Lift Heavy Weights

You may have been conditioned to think that women aren't meant to lift heavy weights, but that couldn't be farther from the truth. Your body is built to do amazing things, and more importantly, it's built to be strong. "Weight training is one of the best ways to get your body toner, stronger, and increase your energy levels," Clare said. This is true no matter what gender you are.

Emma Stone loved gaining weight for her new role, apparently

  Emma Stone loved gaining weight for her new role, apparently The star transformed her body into an athlete's to play Billie Jean KingThe 28-year-old Oscar-winning actress put on 15lbs of lean muscle as she transformed her body into that of an athlete's, and was "ecstatic" when she started putting on weight, according to her trainer Jason Walsh.

9 Things You Need to Know About Muscle Soreness. Beauty. According to the American Council on Exercise, lifting heavy weights for fewer reps ( five or less) will increase the thickness of individual muscle fibers, making you stronger, not bulkier.

7. You need a gym. While Perkins is on a mission to get more women into the weight room, if it's not your thing , that's OK. "But you 'll never be able to lift more than your body weight doing these types of programs," notes Perkins. "I want women to think bigger."

Myth 5: It's Better to Lift Light Weights For More Reps

While there's nothing wrong with lifting light weights for higher reps, keep in mind that the only way you actually gain muscle in your body is by consistently introducing your muscles to change. In other words, if you stick with the same low weights over and over again, your body will plateau out and you won't see any significant weight loss. The more you shock your muscles into getting stronger, the leaner you'll look in the end.

Related: 6 Ways To Maximize Weight Training Efforts (Provided by Wochit News)

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After Years of Exercising, This Is the Workout That Changed My Body .
When I started working out with a trainer a few months ago, I wasn't entirely sure what to expect, but if there's one thing I am certain of, a barbell was never part of the equation. Looking back, I am not sure why I stayed away from a barbell for so many years. Sure, I wasn't exposed to it, but I also never allowed myself to even explore the idea. When I heard SoulCycle was coming to my city, I was in the very first class. When the new TRX studio moved in down the block, I couldn't wait to try it! But lifting? Nope.

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