1. Strength training will make you bulk up.
TRUTH: A lot of my clients say the word “Tone” they would like to be toned-see definition in their body. Well to do that you need to lift weights. It’s pretty hard for women to bulk up from a normal strength-training routine because they don’t have as much testosterone as men. In fact, if weight loss is your goal, strength training can actually help you lean out, but you have to keep your nutrition in check, too. Muscles are metabolically active the more lean muscle you have, the more calories your body will burn at rest. So lifting weights is a good way to go!
2: You can focus on losing fat from certain body parts.
TRUTH: Unfortunately, we can’t spot train. Fat cells are distributed all over your body. To lose fat in certain areas, you need to lose over all body fat! Hight Intensity workouts and weight lifting really help you lose fat! High-intensity interval training can work wonders—after an intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Incorporating strength training can help you hit your goals too, since having more lean muscle will help your body burn more calories at rest.
3.Doing lots of cardio is the best way to lose weight.
Truth: If your goal is to lose weight, hours of cardio isn’t the best idea (and that sounds horrible). We know that a calorie deficit is how you you lose weight and doing lots of cardio can help you get there . But in the long-term doing lots of cardio isn’t building muscle, so you will start losing muscle. If you add weight training or HIIT into your routines you will build muscle and by having more lean muscle mass your body will burn MORE calories at rest, so you’ll be adding to this deficit. Cardio plus strength training is the perfect combo for weight loss just like in our 21 Day Plan. **Don’t forgot, most importantly good nutrition is the key to weight loss.
4. Not feeling sore means you didn’t get a good workout.
Truth: It does feel good to be a “good sore” after a workout. Your muscles are amazing machines, and they can adapt very quickly to your workouts. Muscles adapting doesn’t mean they are not leaning out or growing. Getting to crazy or lifting to0 heavy with your workouts to try and make yourself sore can result in injury. Focus on good form and slowly increasing weight, that is when you will notice best results.
5: You have to do at least 20 minutes of cardio to make it worth your while.
Truth: This used to be my excuse, if I wasn’t going to have a full hour I wouldn’t workout at all! Well sometimes we don’t have a full hour or even 20 min! Did you know 12 min of a HIIT routine is equivalent to doing 30 min on a treadmill? Make your time productive and burn more calories in less time doing Tabata or HIIT routines. I try to add in a full circuit TABATA (20 seconds on 10 seconds rest; 6 rounds) using more muscle groups so I can get my maximum calorie burn in less time. When you do HIIT work your body still burns calories 24 hours after! So get your sweat on, even if it is just for 6 min! Find lots of good workouts here.
6: You need to stretch before a workout.
Truth: Please don’t stretch cold muscles! Warm up yes, stretching no! You need to warm up those muscles before stretching, injuries occur when people aren’t properly warmed up. EX:Power walk for 5 min, jumping jacks, (don’t feel like you need to go right into a sprint) But you need to be almost sweating or starting to sweat after a warm up-then you can start your workout. Once the body is warm, then it is ok to stretch out those muscles.