Here's what the article "Why Women Shouldn't Lift Weights" says:
It's all about the special structure of the female skeleton. The fair sex has much more fragile and thin bones than men. Including the spine, which bears the main load when lifting heavy objects.
With systematic (and sometimes one-time!) lifting of weights, women's spinal discs gradually become displaced, which in a few years can lead to such a serious disease as a vertebral hernia.
But the truth is that improper performance of strength exercises leads to injuries and degenerative changes in the spine, regardless of gender. At correct technique the load on the spine is minimal.
In addition, exercises with weights involve a gradual increase in load in parallel with the growth of muscles and strength indicators. So the health risk practically disappears.
2. Strength training can result in uterine prolapse.
Uterine prolapse is a displacement of the fundus and cervix below the physiological limit due to weakening of the pelvic floor muscles and uterine ligaments. There are many reasons for this disease: from congenital defects in the development of the pelvic organs to injuries received during childbirth. Heavy lifting is almost always mentioned as a risk factor. Some doctors do not recommend lifting more than 5 kg as a preventative measure.
However, don’t confuse lifting weights with proper strength training! Carrying bags of cement without preparation, with incorrect technique (with a round back) and especially in old age (50% of cases of uterine prolapse are diagnosed in women over 50 years old) is truly unforgivable stupidity and a health risk. However, strength training is a completely different matter.
If strength training with reasonable weight gain and proper technique promoted uterine prolapse, many female athletes would suffer from this condition. The facts indicate the opposite.
Women who go in for sports tolerate pregnancy and childbirth much better, recover faster after them and have less problems with the pelvic organs.
After strength training, the oxygen debt increases, which requires a fair amount of calories to cover. According to a recent study EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training, after strength training, the oxygen debt remains for 21 hours: all this time the body burns more calories even at rest.
Therefore, if a girl wants to lose weight, she needs weight training, and not long walks or low-intensity jogging in the cardio zone.
5. Strength training does not help you lose weight, but, on the contrary, increases body weight
Strength training helps replace fat with muscle. Your weight may remain the same or even increase, while your volume will decrease.
It’s not for nothing that fitness models urge you not to rely on scales, but to measure your progress using a measuring tape.
A great example is this photo from fitness blogger Kelsey Wells. In the first photo the girl weighs 65.8 kg, in the second - 55.3 kg, in the third - 63.5 kg.
Mysweat.life
Why does Kelsey look slimmer, fitter and more athletic in the third photo than in the first photo, even though she weighs only 2 kg less? Just because of the percentage muscle mass. First, the girl lost fat, reducing her weight to 55.3 kg, and then gained 8 kg of muscle mass.
As you can see, strength training reduces body size, but increases weight due to muscle growth. So don’t be afraid of such a quality increase.
6. Women should choose low weights and high reps.
In the gym you rarely see a girl doing, for example, deadlifts or squats with a heavy weight for 3-5 repetitions per set. Much more often, girls choose light dumbbells and do 20 lunges per leg, endlessly squat with an empty bar or body bar, or exercise on machines with light weights, performing many repetitions per set.
This pattern of women's training naturally follows from the myth that women should not lift weights. Since you can’t work with heavy weights, you need to do a lot of repetitions with small ones.
But working with large and small weights has different goals.
By performing 1-3 reps per set at 80% of your one-time maximum, for example, you are training absolute strength. By doing high reps with light weights, you increase strength endurance.
To understand exactly how muscles react to a particular load, you need to understand their structure. Muscle fibers are fast and slow.
Slow-twitch fibers (red, oxidative, subtype I) use aerobic metabolism (oxygen) for long-term muscle activity. They are hardy, small in size and hypertrophy poorly. That is, by training with low weights and multiple repetitions, you will not soon achieve a sculpted body. Proof of this is marathon runners, triathletes, cyclists - hardy, wiry and thin.
Fast-twitch muscle fibers (white, glycolytic, subtypes IIa and IIb) work during short-term, high-intensity exercise. They are larger than slow fibers and hypertrophy well.
Exercises with high weights and low repetitions train white muscle fibers, which grow quickly and provide a beautiful figure to powerlifters, weightlifters, and sprinters.
If you want to quickly increase definition, be sure to include short-term intense work in your workout: exercises with high weights and low repetitions.
If you don’t have specific goals, you can diversify your training and increase both strength and strength endurance by alternating loads. For example, in one workout, perform exercises with a large weight and a small number of repetitions, in the second - with an average weight and an increased number of repetitions per set, and in the third - with a small weight and a large number of repetitions.
As you can see, the type of exercise depends not on gender, but on the tasks you are pursuing. In women's training, there is a place for cardio exercises, high-repetition exercises with light weights, and working with weights close to the one-time maximum.
Organize your workouts wisely, take care of the correct technique and carefully increase the working weight, and strength training will give you health, strength and a great figure.
Many people who are just starting out in fitness decide to learn more about it and end up being influenced by the myths that have become entrenched in the public consciousness. It happens that not only beginners, but even regular guests of gyms are caught in the web of these misconceptions.
What myths exist about fitness and how to avoid making mistakes by following false statements?
Many people believe that the training was effective if the muscles hurt after it. In fact, pain indicates microtrauma of muscle fibers resulting from:
- excessive load;
- incorrectly performed exercises, that is, if the correct technique was not followed;
- insufficient warm-up before training.
It is important to remember that if the muscles do not hurt after training, this does not mean that there will be no results from working in the gym. “It hurts, it means it grows” is a wrong opinion!
Myth #2: Stretching reduces muscle pain
Stretching exercises are performed at the end of each workout. But this is not done at all in order to reduce muscle pain (if they have received microtraumas, stretching them cannot eliminate them). Stretching after the main block in fitness is needed to relax the muscles and give them elasticity.
Myth #3: The longer the workout, the more effective it is.
The duration of the workout certainly affects the effect obtained from it. However, there are conditional limits - fitness should not exceed 1.5 hours (this includes warm-up and stretching).
There is no need to overload yourself with an exhausting amount of exercise - it is better to try to get the maximum benefit from the workout. People who believe in this myth spend 3-4 hours in the gym, thereby overloading their body beyond normal limits. As a result, a state of overtraining may occur.
Myth #4: You need to exercise as often as possible
There is a misconception that a busy fitness schedule will provide best result. In fact, it has been proven that it takes 2-3 days for muscles to recover after intense exercise. Otherwise, if the body is given little time to rest, it may become overloaded and react negatively. This is especially true for beginners who are just starting classes - it is recommended to adapt to the new regime gradually. There are cases when a person gives up fitness only because he trained too often.
Myth #5: Strength training will turn a woman into a bodybuilder.
Believing in this myth, girls are afraid of strength training like fire and prefer aerobic and cardio exercises to them. The main fear is to acquire large embossed body parts.
However, it is worth considering that strength training affects men and women differently due to the different amounts of the hormone produced that is responsible for muscle growth. IN female body It is not produced in large quantities at all. Therefore, the body of a girl doing strength exercises looks simply toned and aesthetically beautiful, but not pumped up to the point of large sizes. Of course, if the woman does not use special steroid drugs.
In addition, side by side with this myth goes the misconception that a woman rarely needs to train her upper body, focusing on her lower body. But what will the figure be then? Unevenly trained. Therefore, you need to find a middle ground in creating your fitness program.
Myth No. 6: local weight loss is possible
When starting fitness classes with the goal of losing weight, many beginners mistakenly believe that it is enough to perform exercises only for “problem” areas. In fact, during training, fats are burned from everywhere, and first those areas of the body that a person was not in the mood to lose weight lose weight (face, neck, arms, décolleté). But problem areas are usually the last to lose weight, so you need to be patient.
Another important point– you should lose weight gradually! Otherwise, the body will begin to accumulate fat even more intensely, and precisely in those places where it is most undesirable.
From the same series of myths, there is a misconception that in order to get a six-pack, you just need to pump up your abs. It is important to remember that as long as there is a layer of fat in the abdominal area, the “cubes” will not become visible.
Myth No. 7: If you exercise, then your diet doesn’t matter.
The misconception about the insignificant role of nutrition prevents many from achieving their exercise goals. They think that if a large amount of energy is spent, then they can eat everything and lose weight. But you can’t rely only on training! Correct and balanced diet must be observed, otherwise the desired result may not be achieved.
Secondly, the balance of proteins, fats and carbohydrates plays an important role (it is calculated individually based on personal parameters and goals).
In addition, it is unlikely that eating high-calorie and unhealthy foods after exercise (such as fast food and alcohol) will improve your health.
Myth No. 8: Thanks to the “greenhouse effect”, classes will be more fruitful
There are misconceptions that neoprene suits, thermal underwear and even polyethylene help burn fat during exercise.
When using such things, only moisture evaporates due to profuse sweating. And this, in turn, can lead to dehydration, the results of which can be disastrous (including loss of consciousness). Therefore, the “greenhouse effect” not only will not help achieve results, but can also harm your health.
Myth No. 9: you need to evaluate the result based on the readings of the scales
A mistake people make when trying to lose weight or, conversely, gain weight, is to evaluate the results of weighing.
However, these indicators do not reflect the true picture: it is better to use measurements of body parts with a regular measuring tape. Another way is to calculate muscle and fat mass using certain developed methods.
Why shouldn't you trust the scale? For example, a person who wants to reset overweight, exercised regularly and ate right, but the number on the device did not budge (or even increased). This does not mean that the process of losing weight has not begun. The fact is that muscles are much heavier than fat, so when burning the second and increasing the first, weight gain may occur.
The considered myths about fitness will most likely not completely disappear from people’s consciousness for a long time and will remain widespread. But preliminary study of the correct information and a deliberate approach to training is the key to success!
It often happens that some reasonable ideas are taken too literally, taken out of context, and become entrenched erroneous beliefs. In fact, the same rule can never work in exactly the same way. different situations, with different people.
Such erroneous beliefs can only prevent an athlete from achieving the desired result. Let's finally figure out where the truth is and where the myth is.
Myth #1:
Exercises for one muscle group are ineffective.In fact:
Exercises for a specific muscle or group of muscles are good because the muscle in this case contracts more strongly, as shown by the results of the electromyogram (EMG).
EMG measures the electrical activity of a muscle as it contracts. The greater the electrical activity, the stronger the muscle contraction. These numbers are given as a percentage of the maximum number of contractions, and exercises for a specific muscle will show a greater EMG result.
Much depends on your body type: to use the full capabilities of a particular muscle, you need to perform exercises for one muscle group. For example, a person who has Long hands, it will be difficult to pump up the muscles of the chest and back. Therefore, it is better for him to perform exercises for a specific muscle group, for example, abduction of arms to the sides or extension of arms to the sides while lying down.
A person with long legs will find it difficult to build up their thigh muscles with exercises such as squats or lunges, but they can get desired result while performing leg extensions on a machine or sissy squats.
Compound exercises also have benefits. During such exercises, a lot of calories are burned, you work out all muscle groups, making your body stronger. But this does not mean that training for one specific muscle group does not produce results.
Myth #2:
Exercising with heavy weights will make your body powerful. To make your body slim and your muscles sculpted, you need to train with professional bodybuilders.In fact:
This belief is also wrong. To have such defined muscles, bodybuilders adhere to a special diet. Weightlifters, on the contrary, do not adhere to a diet.
If a weightlifter is put on a bodybuilder's diet, he will look like a bodybuilder. If a bodybuilder eats the same way as a weightlifter, he will probably look like a former bodybuilder. Diet is important for appearance your muscles.
Of course, it may happen that you have overdeveloped a certain muscle group. If you've really built up your quadriceps or gluteus maximus muscles too much, for example, you'll need to stop or reduce the amount of weight squats you do. You should also stop leg exercises, lunges, and other quadriceps and gluteus maximus exercises.
So, if you have pumped up a certain muscle group too much, it is best to just leave it alone for a while.
Myth #3:
Low-repetition leg exercises will give you powerful legs, while high-repetition leg exercises will give you lean legs.In fact:
For most muscles, exercises of 10 reps or less are performed to build muscle mass. But the leg muscles are an exception. Legs become “powerful” at reps ranging from 20 to 50 on exercises such as weighted squats, leg presses, lunges, and the like.
It may seem counterintuitive, but low-repetition leg exercises make your muscles strong, but they don't allow them to grow.
Often girls come to my training and complain that their legs are too “strong”. They all do leg exercises with a high number of repetitions (20 or more). I just give them fewer reps. After some time, your legs actually become slimmer!
Myth #4:
A large number of exercises is the only effective way get rid of fat.In fact:
The main factor for fat loss is energy deficiency. In the studies, one group of people simply followed a diet, the other group only exercised. It turns out that it doesn’t matter why the shortage occurs.
Physical training helps build muscles. But fat is burned only due to lack of energy. The belief that a particular type of exercise burns fat comes from the fact that exercise combined with diet causes a lack of energy, which, according to the law of thermodynamics (the ratio of calories consumed to calories burned), leads to the burning of fat reserves in the body .
Sprinters have this body type because of the type of training they do. If you want to be as lean as a sprinter, then choose intense short-term training. If you want to look like a marathon runner, choose long-term cardio workouts.
In fact:
Sprinters are built the way they are for much the same reason greyhounds or racehorses look the way they do: genetics. Most sprinters run not only short distances during training, but also long distances to maintain good physical condition. People simply have success in the area to which they are naturally inclined. And by nature, thin and muscular people are more inclined to run fast, while lean people excel at long-distance running.
Long-term cardio training is harmful because it causes the body to release large amounts of cortisol, which “burns” muscle mass and causes the body to store fat. Short-term physical exercise do not cause a release of cortisol, so they are much healthier.
In fact:
Cortisol is a hormone that is released in the body during stress. What is more stressful for the body - jogging in the park or intense sprints?
In fact, intense exercise releases much more cortisol than jogging. In general, heavy loads increase cortisol activity. Apparently, this myth arose due to the fact that people who perform long-term cardio exercises while on strict diets are more susceptible to such stress.
If you exercise a couple of hours a week, intense training will be best choice. The more you exercise, the more likely it is that your body will begin to burn muscle, whether through intense or cardio training. Therefore, you need to control your loads so as not to overtrain, and then not make hasty conclusions about the dangers of certain types of training.
Myth #7:
You can't start serious training without first doing a general workout for the whole body.In fact:
It all depends on what you want to achieve. General training burns more calories and is suitable for you if your goal is not to build muscle mass and if your weekly load is not very heavy. However, professional athletes rarely prefer such training.
If you do general exercises, and then also exercises for individual muscle groups, you can easily overtrain. Especially if you also do cardio. But if you only train a couple times a week, the benefits of general training are undeniable.
Myth #8:
Low calorie diet plus active training is the easiest way to lose weight.In fact:
A short-term strict diet can be the most easy way lose weight quickly, but at the same time this is the easiest way to disrupt your metabolism, and in combination with exhausting workouts, it is also an excellent way to burn a lot of muscle mass. You can only burn fat so quickly without consequences.
Unless you have a lot of excess fat, a calorie deficit of more than 1,000 calories per day is bound to burn muscle tissue. If you're going to restrict your caloric intake this much, your exercise should be kept to a minimum.
Myth #9:
Early morning cardio is best for fat loss.In fact:
Indeed, metabolism is more active in the morning; but if morning metabolism is more active than evening metabolism, maybe, on the contrary, you need to train in the evening hours to speed up your slow metabolism?
By and large, there is no difference. And you may find it easier to lose weight with evening workouts because you won't have an increased appetite during the day. Therefore, do not worry about when you should exercise, the main thing is that you do it at all, and regularly.
Myth #10:
You need to eat every 2-3 hours, there should be 5-6 meals a day.In fact:
This rule has always been the most important commandment in the “bodybuilding bible”, but in recent years something has changed. For example, many people have seen many benefits in another approach: intermittent fasting. Instead of six times, they eat once a day, or even once every two days.
Most studies on this issue have shown that there is no significant difference between three meals a day and six meals a day. For some, it may be healthier to eat 6 times a day, but sometimes this can also be harmful.
The advantage of this approach to nutrition is that you get used to eating small portions. Also, with frequent meals, your blood sugar levels will be stable. On the other hand, it can be exhausting and make it seem like your entire day is dedicated to eating. Therefore, for some, this approach may be inconvenient psychologically.
In addition, in some people this diet can cause the development of hypoglycemia, and the person will constantly feel hungry.
So don't worry about having to eat every 2 hours if it's not convenient for you. Choose any diet that is convenient for you, for example, 3-4 meals a day, or even intermittent fasting, and it can be even healthier for you than 6 meals a day.
Choose the approach that works for you!
All of these statements may be true and may indeed benefit you, but blindly following such “rules” can become a hindrance to moving forward. As in all other areas of life, a one-sided approach to these “rules” will not be beneficial. We would all stand in the same place if we strictly followed some beliefs.
Don't get me wrong, it's important to realize that what works for others, even the majority, won't necessarily work for you, because everyone is so different. So think bigger! This will help you quickly get into the physical shape you've always dreamed of.
Many girls are afraid to go to the gym for fear of “pumping up muscles” and becoming masculine - this is a myth. In fact, it is almost impossible for a woman to build tolerable biceps or abs due to the special hormonal background. An abundance of estrogen with almost no testosterone equals “no muscle growth.”
So don't think that three sessions a week will give you muscle mass worthy of a bodybuilder.
Girls often mistake banal swelling due to the accumulation of lactic acid for muscle growth.
in muscle tissue after exercise. During training, you get microtraumas, and lactic acid accumulates in large quantities. It causes fluid retention and a temporary increase in volume. Temporary, I emphasize. It’s worse if you mistake muscle growth for increased body fat.
After all, after visiting the gym, your metabolism increases and you will eat more often and more - and that’s right. Observe protein diet. And remember - we eat short, but often 6-8 times a day, in small portions.
Myth 2
“By visiting gyms, I will lose my femininity and plasticity.”
It’s easy to dispel such a myth - just take a look at the trainers and those who regularly work out in the gym. Do they remind you of wooden men? On the contrary, unlike you, they most likely have something to boast about, for example, a toned stomach, beautiful posture, and an elastic gait.
Are you as capable as they are of performing a stretching routine? That's it.
Hyperextension (eng. hyperextension - hyperextension, hyperextension) is an exercise for developing the rectus dorsi muscles, gluteal muscles and hip flexors. As a result of training these muscles, the risk of injury to the spine and tendons is reduced, and overall performance is increased.
Myth 3
“Lifting weights like dumbbells is very harmful.”
Of course, a barbell weighing 80 kg will be too heavy and dangerous for any woman (and probably a man too). But do gyms exist for people to get injured?
Don’t think that if you come to training and around professional bodybuilders are lifting heavy barbells, then someone will laugh at you with a 2-3 kg weight. Firstly, those who visit gyms know that each beginner has an individual training program with its own degree and intensity of load. Secondly, not everyone comes to the gym to lift weights. For example, gyms and fitness clubs, in addition to serious strength training equipment, offer equipment for abdominal training, as well as fitness equipment: treadmills, exercise bikes, elliptical and rowing machines, etc. And by the way, an injury can happen anywhere, which is why you should remember everywhere about caution.
Myth 4
To find an ideal figure, all you need to do is run outside and do aerobics at home while watching TV.
It's definitely worth running. It is advisable to go to the fitness club more often, which will allow you to harmoniously and comprehensively “sculpt” your figure. After all, it’s no longer a secret, and it’s known not only to professional trainers, that only by combining several types of training can you get an ideal result.
Despite the availability of information, a huge number of sports clubs and an increased interest in fitness, which everyone is interested in more people, funny and not so funny myths about training continue to exist. We decided to debunk a damn dozen of these fitness prejudices.
Many people are afraid to go to the gym because of many prejudices, most of which are far-fetched.
Popular fitness myths
1) If you exercise, fat will be pumped into muscles.
This strange thesis has been refuted so many times that it is almost indecent to talk about it. But it has to be: despite everything, many people firmly believe in the idea of such a magical transformation. In reality, this is, of course, impossible, since fat and muscle are completely different fabrics like teeth and hair. the fat layer into muscle fibers is something out of science fiction.
2) I'm starting to pump up my abs!
This is where the journey to losing weight often begins – and quickly ends. There are four reasons for this. Firstly, it is impossible to lose weight only at the waist: the fat layer decreases more or less proportionally throughout the body.
Secondly, you can get rid of folds on the stomach only by adjusting your diet, because if excess has accumulated on this part of the body, most likely, it is fat reserves that accumulate here.
Only changing eating habits can “disperse” them. Thirdly, they work while performing any exercises, so you should not pay much attention exclusively to this part of the body. Unless, of course, the notorious cubes are your main goal.
Fourthly, the concept of whether a particular body is beautiful or not is made up of the general appearance of the figure, and these are the shoulders, chest, waist, hips, and legs. To look fit, a flat stomach is not enough.
3) I'll have legs like a skier!
The relief on the hips really scares girls and often even makes them give up exercising. In fact, it is not so easy to seriously pump up your leg muscles, and in a month or two it is completely impossible. What you thought was a “grown” quadriceps was actually... always there! It was simply hiding under a layer of fat, which has now become thinner (for which you tried) and released the muscle.
Of course, if you continue exercising, the relief of the upper thigh will become more pronounced. But it is thanks to your strong legs that you can perform energy-intensive squats, lunges and deadlifts and lose weight in all other problem areas. In addition, sculpted (albeit voluminous) legs still look more attractive than simply covered with fat.
And also - paradoxically, but true - “ski” legs are actually thinner than untrained ones with a layer of fat. If in doubt, you can start a tradition of regularly measuring volumes. Suddenly, “stretched” jeans will finally convince you of the absurdity of this myth.
4) To lose weight, you need to run a lot.
Confidence in this daily lines up in the cardio zones of every gym in the world. The only people missing from the queues are those who remember the main tenet of the theory of weight loss: to get rid of excess weight It is possible only by creating an energy deficit. At this time, they do strength exercises, successfully burn calories, form relief and build muscle mass.
And they come to the cardio zone at the end of the lesson in order to consolidate the results within 10–20 minutes and increase endurance - for such purposes this time is quite enough. Long-term aerobic exercise is certainly good for the heart and will help you become more resilient, but it doesn’t use up as much energy, so it will take a very long time to lose weight by jogging.
5) I will practice every day!
Similar attitudes usually accompany the decision to start new life, say, from Monday, from the first day or after payday. “Finally, I’ll put everything aside, focus on myself and start changing my body!”- you think.
But in reality you end up extremely tired and unable to get to the phone on your own and warn your colleagues not to wait for you at work, because today you can only lie down.
Your task is not to train a lot, but to train well. To do this, your body needs rest. How often to exercise is a question that requires a separate discussion. But on average, three to four workouts per week are enough.
6) I don’t have a sore throat, which means I’m not working well.
Suffering is a poor measure of athletic achievement. Too much load does not allow you to recover properly, which means that in the next lesson you will be able to work at half strength. The absence of soreness or slight discomfort in the muscles that worked the most in the previous workout indicates that you are on the right track: the load was chosen correctly and there is enough time for rest.
7) To lose weight, you need to sweat a lot.
This is a half-truth: if you sweat a lot and for a long time, the scale will show a minus of some grams or even kilograms. Such a simple trick makes people wear weight loss belts during workouts, lubricate their skin with warming creams and wrap themselves in cling film, refuse water during exercise, etc. For the same reason, everyone who loses weight loves the bathhouse and sauna. In fact, such loss has nothing to do with weight loss itself.
Weight loss occurs due to the fact that the body loses water, but within a few hours the reserves will be replenished and the scales will return to their place. There is more harm from such manipulations than good: in addition to the fact that dehydration leads to blood thickening and increases the risk of blood clots, it also slows down metabolism. And this, as you know, is a direct path to excess weight.
8) The barbell is for men. I’d rather work out at the gym!
The “on duty” female argument against training with iron. It comes down to the fear of turning into a person within a couple of weeks after starting training. An analysis of this concern is worthy of a separate article. But for now, let’s answer briefly: due to hormonal levels, a woman will not be able to achieve such an effect.
Even for men, gaining weight is very difficult and requires great effort and intense training over a long period of time. To achieve similar results, a woman would have to work many times more and artificially change her hormonal levels. In other words, start using steroids. If you are not going to do this, you can safely build a figure with the help of barbells and strength training - the prospect of becoming a pile of muscles does not threaten you.
9) Minus 5 kg per week.
Quick results are another popular misconception. Many people come to the gym with the confidence that in a couple of weeks they will turn into athletes with impeccable forms or nymphs with a seductive hip line and without a drop of fat. But they will be disappointed: super-fast weight loss is only possible in conjunction with health problems. Normal, physiological weight loss is 1–1.5 kg per week. But at this pace it will be easier to maintain the new weight.
10) I don't eat before training.
This principle is actually a half-truth, but it works with several caveats, which many tend to ignore in pursuit of the coveted number on the scale. You can and should eat before training - but no later than two hours before it starts (meals should be protein-carbohydrate, fats should be excluded).
If the pause is shorter, you will experience stomach discomfort or even nausea. If you don’t eat at all, your body will have nowhere to get energy, and you won’t be able to exercise effectively. Be sure to have a snack for those who exercise in the morning. Fish or lean meat are best suited for this.
11) I won’t lose weight – I’m too overweight.
In fact, obese people can be called the happiest losers: they get results very quickly. The greater the weight, the easier it is to stress the body, and, therefore, the faster it will get rid of reserves. Therefore, losing 5 kg out of 20 is much easier than losing 5 out of 7.
Anyone who has ever had to lose weight knows that the closer to the goal, the more difficult it is to get rid of reserves, and sometimes the last kilogram or two takes longer to come off than the previous ten. So overweight people should not be afraid to start the journey to losing weight - success awaits them already in the first steps, and this is very motivating.
12) A friend told me everything and showed me.
This is very similar to treatment based on the advice of an Internet search engine. Each body is individual, and someone’s program will not suit you, just as the treatment prescribed for someone will not suit you. Past illnesses, physiological characteristics, rhythm of life, favorite and unloved activities, in the end, all this directly affects the program you should follow. Pay attention to technique too.
If you don't know how to squat or bench press, how can you tell if your buddy is doing it correctly? Trust only the coach. Like a good doctor, he will select exactly the program and the rhythm of classes that suits you personally and will help you achieve your goal. The exception is a trained friend whose results impress you and whose knowledge is beyond doubt. But in this case, you, of course, take full responsibility for the results and your health.
13) Either training or sex. All the “jocks” are impotent!
There is an opinion that men who exercise have a decrease in libido because all the testosterone goes into work. This is nothing more than a horror story for people who are far from anatomy and physiology. For men exercising average level testosterone is higher than in non-athletes, because our body is like a well - the more you draw, the more it adds.
