Newbies - read this first!
12-14-2007 11:52 AM
Newbies - read this first!
Common Fitness Myths
Myth 1. If you want to get lean, you should focus all of your attention on cardio and/or do high reps/low weight.
Wrong as weight training will help you retain the muscle you currently have and help prevent your BMR (basal metabolic rate) from slowing down. You want to keep lifting the same weights in order to maintain your strength, so that you don't lose that muscle you worked so hard for. [Note - Sometimes higher reps/lower weight are used for specific purposes, eg. a depletion workout within a carb-cycling plan]
Myth 2. Abdominal muscle require daily training with high reps.
If you want well defined abdominals work them at most twice a week with weights. Cable crunches and weighted swiss ball crunches are great. To maximize the effectiveness of crunches, do NOT relax your abs through the negative portion of the lift, and pause at maximum contraction.
Myth 3. Getting a toned look involves using those little pink dumbbells.
Firstly, to see muscle tone, you have to have a good base to start with. Lifting weights can give you this base. There is NO fear of getting huge, as women don't have the testosterone levels of men. You can stop increasing weights when you are happy with the amount of muscle you have.
After you have the base, you will have to lower your bodyfat to see that muscle. This can be done with cardio and diet.
1. Relying too much on the scale.
Bodyweight changes in response to food, sodium intake, and water intake. For females, there can also be a large increase in bodyweight due to water retention during the menstrual cycle. When you begin a weightlifting routine, within the first few months you may gain several pounds due to increased glycogen and water storage of the muscles. Muscle is more dense than fat, so 1 lb of muscle takes up space than 1 lb of fat. This means you can weigh more and still be leaner. Remember, it is fat loss that is important, not weight loss (as weight includes muscle).
I find the scale is a decent tool for those who have a lot of weight to lose, as they typically will lose fat faster than they can gain muscle. However, if you are closer to your optimal bodyweight, it will become more important to go by how your clothes fit, and how you look in the mirror. You can also take measurements with a measuring tape. I can tell I am losing fat by tracking my waist, butt, and thigh measurements.
2. Unrealistic Goals/Expectations
Set your short term goals realistically. For fat loss, you shouldn't expect to lose more than 1% of your bodyweight per week. For lean body mass gain, a newbie can gain about 1 lb per week. An intermediate lifter can gain about 2 lbs per month.
3. All or nothing approach
If you've went outside of your diet, or missed a training day, dust yourself off, and pick up where you left off. Try not to dwell on it. The quicker you get back on track, the better off you will be. 1 cookie eaten does not mean you have failed.
Female fitness links
HotNFit.com - Fitness, Weightlifting, Nutrition and Supplements. (my site)
Women's Weight Training
Articles on AM
26 gym hacks you probably don't use
Should women train like men?
Female fitness trainers
Female fitness and bodybuilding - any woman can!
Female body shapes: which are you?
Fat loss basics
Women at the gym
How useful is scale weight?
Women and weight training
Gender and Fat Loss
Last edited by terracotta; 12-28-2007 at 03:28 PM.
12-14-2007 07:53 PM
I think it also depends on how your diet matches with your training. E.g, if you're doing a depletion workout and on low carbs then it would be worthwhile doing higher reps with low weight.
12-14-2007 08:40 PM
Definitely! Thanks AB
Originally Posted by asianbabe
12-14-2007 09:18 PM
Good to see you helping out over here terra!
12-19-2007 03:46 PM
Sweet. A good ref. I be newbie and I'll make sure I go over that stuff.
05-30-2008 08:35 AM
whats your advice for long distance run, i anaverge of 2 - 3 hours a day spread out, I'm lookign to run more solid and longer without tiring out, any advice?
06-03-2008 10:33 PM
Originally Posted by terracotta
Sorry if this is an estrogen only zone but i thought this was a great write up.
Its nice to see girls helping each other. Maybe im jaded, because of the area i now live in, but most of my friends who are girls are less than kind to one another. Especially when it's a friend whose not in shape.
08-05-2008 10:22 PM
Sounds good... thanks!
10-18-2009 09:21 AM
thanks for this post. this will be helpful to newbies like me
08-26-2010 12:03 AM
Thank you for the info it was helpful.
06-01-2013 10:02 PM
02-02-2014 07:28 PM
I'd say the single most important thing is diet. You can train super hard but you won't be seeing the best possible results if your diet isn't on point!
03-03-2014 11:00 AM
Great post! An "iifym" myth buster should be up there, too. Sure, you can cheat the diet for a while and get decent results, but why start the bad habit? Women who want flat stomachs and toned arms aren't going to get it off a sugar-loaded diet. And I loved your comment about natural cycles affecting water retention. Just don't use your naturally "fluffy" week to over-glycogen! Haha. Remember, sugar affects estrogen and testosterone balance.
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