4 Strength training myths "blown-up"

Often, lifting heavier weights is the secret to scoring a leaner, fitter, hotter body!!!

…….time to put down those light weights and pick up something more challenging …….step out of your comfort zone…….

…….it seems your muscles have gotten used to moving that weight…… and even though you work out intensely you are not seeing and feeling the results as quickly enough…… 

……there is a secret here for you to discover …….the amount of weight you use directly affects the quality of the results you achieve and how quickly you achieve them……

Often, lifting heavier weights is the secret to scoring a leaner, fitter, hotter body!!!

The untruth that lifting heavy weights will cause your body to bulk up unattractively causes an unreasonable fear that has long kept many people, especially women, from using more than the lightest weights in the gym.

But steering clear of lifting anything heavy in your training is a big mistake. Strength is a sometimes overlooked, yet critical component of your physical health. Lifting weights is fantastic for improving bone density, joint and body mobility, and body composition.  Not to mention, from a functional point of view, that daily tasks such as lugging groceries, moving furniture, and climbing stairs become easier through the use of heavier weight strength training.

The benefits don’t end there. Physical strength leads to mental strength …..finishing a tough weight-training session makes you feel like you can take on the world.

And on top of all that, lifting weights becomes the ticket to achieving the slim, tight body you desire; the ticket to looking the way you want to look and feeling the way you want to feel.  This is because using heavier weight in strength training boosts lean muscle mass and fires up your metabolism.

Still not convinced? Check out these four common strength training muscle myths, “blown-up” and find your way to that leaner, fitter, stronger, smokin’ body!

“And on top of all that, lifting weights becomes the ticket to achieving the slim, tight body you desire; the ticket to looking the way you want to look and feeling the way you want to feel.”

Muscle Myth # 1: LIFTING “HEAVY” MAKES YOU BULKY.
The fear that one will suddenly grow large amounts of bulky muscle from lifting weights is unreasonable…..it just won’t happen.  That ‘bulky’ look is usually the result of adding muscle without monitoring your diet or burning fat; sort of under the fat.  You need to burn fat as well as build muscle to lose inches.  People look more defined when they have less fat on top of their muscles.

 

Muscle Myth # 2: MUSCLE CAN TURN INTO FAT.
These are two totally different types of tissue, so even if you slack off, that hard-earned muscle won’t turn into fat. With decreased use, muscle cells begin to atrophy. If they shrink to a certain size, they undergo apoptosis and die.  However, there is somewhat of a relationship here between muscle decrease and fat increase: If you lose muscle mass, you’ll burn fewer calories per day. If your calorie intake remains the same, the excess food energy that is not burned can be stored as fat.

 

Muscle Myth # 3: CARDIO BURNS MORE FAT.
Clients often think they need to do extra cardio to drop the weight first, before they start lifting weights, let alone increase the weight they are using.  So, if you want see and feel the results in a hurry, increase the resistance you are using on strength training to a level that challenges you but at the same time allows you to complete the exercise using correct form.

Lifting weights increases the baseline number of calories you burn each day. Once you get used to lifting a certain weight you burn less calories lifting it …. Therefore, increasing the weight you are lifting will increase the number of calories you burn daily.

Since muscle tissue is the most metabolically active tissue in our bodies, the more muscle you have, the more energy you expend just to keep living.  Increasing the weight, will increase the muscle density, giving you more muscle…so you’re burning more calories, even at rest. That’s a win.

 

Muscle Myth # 4: LIFTING WILL MAKE YOU GAIN WEIGHT.
This statement is not so much a myth as it is misunderstood truth. The words “leaner” and “lighter” are not interchangeable terms.  As you become leaner, often the readings on your scale will not change much and may even go up! But make no mistake: The physical results can be dramatic. It’s common that the more muscle you gain, the smaller and more compact you’ll become. Your jeans will get looser, and you will drop inches, but not necessarily pounds.   

Top advice to all clients: Stay off the scale and use your jeans to measure your progress.

So, if you have been avoiding lifting heavier due to any of the myths mentioned above, we’ve got great news for you! You can start now! Stay connected to your body and effort level, what challenges you, will also change you… stepping out of the comfort zone, putting in more effort, and challenging yourself with heavier weights will yield high-quality, sustainable results.