Smash the 8 lies of women's fitness
1. Women should not train in the same way as men
Fact: women should train as they want.
Is it a little masculine for women to do deadlifts? It's true that some women should not train like men, but it doesn't mean that they are incompetent or unworthy of such training. But men's training methods may not be the same as their "goals" of fitness.
No matter what the goal of women is, they should have their own training methods to support it. There's no reason why they can't achieve this goal if their goal includes higher lying push and bigger bicep.
By the same token, if a woman's goal is to lose fat, she may not want to spend too much time looking for the maximum muscle strength (1RM) of clean. Women can do it the way they want, but she should make sure that the way she trains is in line with her goals.
2. Women who exercise in the gym should lose weight
Fact: not all women have the same goal
Not all women look the same. Like men, some women want to be stronger. Some people want to build curves, some want to improve their athletic ability, and some want to be healthier. So if your best friend is trying to lose weight and you're training with the goal of participating in a weightlifting competition, you may not be able to do it with her, but it doesn't matter.
3. Women need special whey
Fact: proteins are gender neutral!
Do you want to know how the market promotes products to female friends? Simply put a pink label on the product and write "lite" in cursive font.
In fact, for whey protein, there is no difference between men and women. Each brand and type will have specific protein, calorie, carbohydrate and fat content. According to your goal, find the whey protein that suits your type. If you want to try a low carb diet, you can easily find low carb whey protein.
If you are allergic to dairy products, you can use non dairy whey proteins. You should know the ingredients and nutrition of whey, not the pink label.
4. Olympic weightlifting is dangerous
Fact: any sport can be dangerous
Every time a woman is suggested to add Olympic weightlifting to the training menu, there is usually a voice "I can't tell, it's too dangerous! "Yes, if you put too much weight on it and you don't have the right skills, it will really hurt you. In this case, bicep curls will also occur.
No matter what level you are, it's very interesting to try new things and learn new knowledge. Now, I don't mean to add the bars to the barbell to start training, but if you are interested, you can choose PVC pipe to try the snatch or clean.
If you seem to like and want to do better, find a professional coach or experienced friend to give guidance and assistance, you will be scared by your performance!
5. Weight lifting makes women look masculine
Fact: weight lifting builds muscle and burns fat
Countless studies have shown that women who do resistance training become stronger, leaner and healthier. The effect of resistance training on your physique is entirely determined by you and your DNA. It can be strong, athletic or slim.
Genetic relationships, diet, exercise, intensity, and weight-bearing in training affect the development of every woman's figure. You need a training program to make you what you want.
6. Women should not take creatine
Fact: the body naturally makes creatine
When people are not familiar with the natural chemical reaction process of the body, creatine seems to be a very terrible ingredient, which can only be used by strong bodybuilders. In fact, creatine is an important part of how the body makes and uses energy. It is the main fuel source for short-term and high-intensity sports.
There is already creatine in the body, but it may not be enough for you to use if you do quite strict resistance training several times a week. Studies have found that even in women, creatine supplements help build and maintain net muscle mass and increase muscle performance. The only confirmed side effect is a slight weight gain. Because muscles can hold more water, they become bigger.
7. Treadmills are the only needs of women.
Fact: women also need to lift weights.
Even if you're going to be a competitive runner, research shows that resistance training can increase your aerobic performance. Cardiopulmonary function training has its place, but it is not the only way to keep fit. In fact, "regular" running is not conducive to building muscles or finding a balanced posture. In addition, a number of studies have also found that consistent endurance training may not be the best way to lose fat.
It's understandable that barbell training makes you feel embarrassed or scared. But running a treadmill or elliptical machine all the time may not help you achieve the results you want. Add some resistance training, build more muscles, and you'll burn more calories and get lean faster.
8. Fitness will let you have a lean body.
Fact: lean is different in every woman.
Not every woman's body responds the same way when it's lean. For many women, being too lean and extreme can also have extreme effects on body hormones. Even a professional athlete's body is not lean all year round. They usually start to adjust to the peak a few weeks before the game.
If you want your abs, you'll try to train them. But remember, everyone's body reacts differently. Your friends can achieve their goals in six weeks, but you may need a year. You may have drooling lines, but you feel very tired, weak or skinny. Be honest with your goals so that you can train and eat more efficiently.
