It’s that time again, everyone’s saying: New Year, new you. Whether your New Year’s resolution is to lose weight, exercise more, eat healthier, build muscle, or complete a marathon, the key to success is setting SMART goals.
Have you strayed from your fitness plan? Sometimes, life just gets in the way of working out regularly and eating a healthy diet. Read our 5 tips to getting back on track.
One of the most widely spread myths in the fitness world is that women should not consume protein supplements or lift heavy weights, because doing so will cause them to bulk up and take on a manly physique. This is simply not true. In order to burn excess body fat and gain lean muscle, women must lift weights on a consistent basis while supplementing with a good quality protein powder.
The bulking up myth
Men are able to pack on pounds of muscle due to their high levels of a sex hormone called testosterone. Although women produce testosterone as well, it is in much lower amounts, therefore preventing them from bulking up because of strength training. When a woman lifts heavy weights, her muscles will tone up and provide her with a lean, slender figure.
Why use a protein supplement?
Protein supplements have been proven to help reduce excess body fat and stimulate lean muscle growth (when used in conjunction with exercise). A recent study published in the journal Nutrition and Metabolism showed the effects whey protein had on obese women. A group of 150 women between the ages of 25 and 50 years were divided into a placebo group or a whey protein group. The individuals in the protein group were given 20 grams of whey protein per day over a period of 12 weeks. The individuals who consumed protein maintained more muscle mass and lost a higher percentage of body fat than those in the placebo group.
Types of protein powder
Although there are many types of protein supplements available marketed towards women, most protein powders contain very similar ingredients. When looking to purchase a protein supplement, check the ingredient list to ensure it has the right amount of macros to suit your goals. A few of the most common types of protein supplements include whey, casein and powdered egg. Any of these supplements can help to develop lean muscle, but only if it is used in conjunction with a consistent exercise routine.
Beneficial strength training exercises
A few of the most beneficial strength training exercises are ones that work both large and small muscle groups together. Not only will these burn more calories in the end, they will also give your cardiovascular system a boost.
Squats are a very popular strength training exercise, and with good reason. They not only work the muscles in the legs, squats are a complete lower body workout. When performed correctly, they can tighten and tone every area of the lower body. Combine this move with a good quality protein supplement to blast away excess body fat and get toned, shapely legs in the process.
Another great strength training exercise is the bench press. It tones and shapes the upper body all in one movement. When combined with a quality protein powder, you can tone your arms and chest muscles and feel confident in a tank top or short-sleeved shirt. Protein supplements are a great way to burn body fat and promote lean muscle growth, but only when used in conjunction with strength training exercises. By combining the two, you can achieve the toned, lean physique you want without the worry of bulking up.
Like we discussed in our first Myth Busters post, there is a lot of false information and a lot of rumours out there about weight loss and this doesn’t just include dieting. Exercise and workout myths are constantly created and spread throughout different circles, gyms and online forums. It makes sense that people want to use the fastest and most effective methods possible to get in shape - but there is so much misinformation being spread that it’s hard to separate the fact from the fiction!We’re going to explore a few of these common myths and, hopefully, set you on the right track to achieving your goals.
Crunches and situps remove fat from your stomach
Crunches and situps don’t remove stomach fat. Spot fat removal, which is what this myth is perpetuating, is completely incorrect and something that a lot of people believe. There is absolutely no way for you to choose where the fat comes off while you are losing it - that’s something your body decides for you. The only way to get rid of that belly fat is to keep at the diet and keep at the exercise routine. Eventually, it will come off as you reach a lower body fat percentage and, while they are important for a strong core and toned figure, ab workouts aren’t going to give you that washboard stomach that you are aiming for.
Machines are better and safer than free weights
While machines have their place in the gym, free weights, dumbbells and barbell workouts should be the core if you’re looking to build muscle. Machines are good for isolating some muscles, but free weights give you a better-rounded workout overall. Another myth is that you’re not going to injure yourself using a machine - this can be true, but only if you have set the machine up to your specific weight and height. Learning proper form and technique is the only way to truly prevent injuries in the gym.
Running on a treadmill puts less stress on your joints
This one sounds like it was created at a fitness equipment store! If you want to put less stress on your joints then mix up your training, don't run every day, use the cross trainer or the rower. Or do some bodyweight exercises. Bottom line, if you have sore joints from running, stop running! Switching to a treadmill does not fix the problem. When you do run, make sure you take some time to work on a proper running stride and buy yourself some comfortable shoes: these are the two things that will actually make a difference when it comes to preventing injury.Remember that cardio, lifting weights, exercising regularly and eating right are the only true ‘secrets’ to getting in shape. If something sounds too good to be true it probably is! Make sure you’re making the most of your workout with some of the supplements like protein to complete your daily intake, pre-workout supplements to give you a performance boost and creatine if you’re trying to build muscle and strength.
