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Easy Mistakes Women Make In The Gym

A bulk of the mistakes women make in the gym is down to several years of exposure to the wrong information. Getting the right knowledge can set you on a path to maximizing your gym time.

Over the years, people believe that weights were specially for men, while cardio machines were designed for women. Such ideology is completely flawed. One of the reasons women stay away from weights is that we’ve often believed that there is no beauty in muscularity as humans. In addition, weights have been known to add a couple of pounds on the scale rather than reduce it. This leads us to some of the easy mistakes women make in the gym. A bulk of these mistakes are rooted in misinformation and misunderstanding.

 

Saying no to resistance training

One of the common fears for women in the gym is getting too bulky. The common myth is that the more time you spend at the gym, the more muscle you gain. But muscle gain is not an easy feat. Lots of persons devote a tremendous amount of time chasing muscle gains, and they end up with nothing.

The only way to get bulky is if you eat more and increase your calorie intake. Another way is to take testosterone. Engaging in resistance training will;

  • Boost your bone and muscle density
  • Increase your strength and confidence
  • Enable you to lift heavy objects

 

On the other hand, resistance training will not give you muscles or make you more masculine.

 

Engaging in excessive cardio

One of the reasons women engage in too much cardio is because they believe it can help them tone up, lose body fat, and add a bit of muscle fat. Although cardio exercises can help you burn a good number of calories, it won’t help you tone up your body the way you hope for. In addition, it makes it more difficult for you to generate the right muscles that will make your body look chiseled and firm

 

Shying away from the intensity

Most women like to keep it safe when lifting weights. They lift too many lightweights for too many reps. As much as it is better than sitting on the couch watching your favorite soap opera, it is not very productive. Lifting moderate to heavy weights is ideal and very beneficial. It helps you get stronger and build bigger muscles. Again, weights won’t make you bulky, only excess calories or testosterone will.

 

Giving up

It is easy to quit most, especially when you do not see the results you hope for. Sometimes the pressure can be too much. Pressure from social media, peers, magazines, and TV can be a bit overwhelming. Even if you do not see your expected results, don’t give up too soon. Your journey is different, and your body is different, as well. The fitness road is a marathon, not a sprint. Some persons expect instantaneous results, but sometimes all you have to do is wait and be patient.

 

If you can eliminate these common gym mistakes in your routine, you will see some tremendous changes in your body.

Common Myths Regarding Women And Fitness

When it comes to women’s exercise, training, and fitness, there are lots of misconceptions and myths about what women can and cannot do. You probably must have come across some of them like; training makes women bigger, eat whatever you want as long as you exercise, and so on. We’ve prepared this guide to debunk some of these myths. So let’s get started.

  • Weight Lifting Makes You Bigger

This is one myth that has continued to rear its head repeatedly. So, let’s just let the cat out of the bag, lifting weights will not make you bulk up.

The reason for this is that women don’t have enough testosterone that will make them bulkier. On the other hand, men have as much as 200 percent more testosterone, and even at that, it takes years of constant training and the right nutrition to bulk up.

If you are just getting started on weight lifting, you will observe more noticeable changes than if you’ve been doing it for some time. But here is the catch, your hands and legs won’t suddenly become like that of the hulk. The only reason why you would feel bulkier might be because of poor diet and more body fat, but never because of your increased muscle size.

Mind you, people would always talk about your body size, and it doesn’t really matter what their opinion is. What a person might perceive as too muscular, another sees as too light. Opinions change, but the only opinion that counts is yours.

 

  • You can lose fat in one specific area

We often experience fat trouble in specific areas such as the stomach, thighs, back, and so on. If anyone has ever told you that you can specifically lose weight in a single part of your body, well, sorry they lied. Spot reduction doesn’t work, and it is a myth. The only way you can reduce fat in specific areas of your body is to reduce fat all over your body and increase your muscle size. Mind you, there are particular exercises that you can do to build muscle in those fatty areas.

 

  • I can eat what I want as long as I am working out

Exercising doesn’t give you the license to eat whatever you want. Although exercising helps you burn calories, the amount is not enough to make up for the junk food you eat. This doesn’t mean you can’t have a cheat meal or engage in the occasional treat. However, you need to discipline yourself and show some restraints.

We all slip up from time to time (but this isn’t an excuse for you to slip); the right thing to do is dust yourself up and start over. Don’t punish yourself by doing more workouts. Follow your program, and don’t go overboard.

 

  • I haven’t lost any weight, so my program isn’t working

While your weight on the scale is an indicator of how much weight you’ve lost, it not a sure proof gauge for progress. Sometimes the value on the scale can be deceiving. When you are lifting weights, you are adding lean mass, which makes your weight go up even though you are losing fat. Here is the catch, despite the scale showing that you are gaining weight, you looking leaner and muscular.

Using the scale to measure your weight is good. However, it shouldn’t be your only indicator to measure your progress.

 

Hopefully, we’ve been able to debunk some of the common myths regarding women and fitness. Join one of our female tailored fitness transformation programs to begin your transformation!

 

HOW TO NOT GIVE UP ON YOUR FITNESS GOALS

If you want to see results, you must stay consistent with your training! Giving up is obviously the most common way not to see results. Here are 3 tips for keeping you on the path of success

 

 

  1. Create the cues in your environment

 

Research shows that environmental cues can trigger a habit. For example, when you wake up in the morning, if you see your cell phone, you are likely to be cued to check out social apps, or if you see chocolate, you are likely to want to eat it. You can use this to your advantage.   If you’re going to lose weight, hang up a pair of old pants you would like to fit into again, put a motivational quote on your fridge that inspires you, or place a yoga mat/dumbbells in your living room. Make sure these items are placed in an area that you will notice every day and keep them visible until the habit has been created. These cues will remind you every day. 

 

  1. Manifest your results

 

Instead of setting the intention of getting fit, or losing 10 pounds, or toning your abs, instead see yourself as already there. Use affirmations such as “I am strong”, “I am fit”, “I am healthy”. Research shows that this can be more impactful because it has a more positive effect on your self-esteem. Find an affirmation that creates a positive emotion attached to it after you say it. Make sure to use these affirmations every day until the habit is formed. Habits typically take 21 days to create, so be sure to repeat these words of positive affirmation throughout the day!

 

  1. Don’t do it alone or hire help.

 

Research shows that you are more likely to see results if you have a partner. Find a workout buddy! If you have the funds, you can also hire a personal trainer. There are also fitness groups online (such as the ShesTough community on Facebook) that you can lean on for support. The bottom line is, try not to do it alone! You will be more likely to stay on the path if someone is holding you accountable.

 

 

Remember that habits take about 21 days to create. Once you pass this period, you will be more likely to succeed.  When you reach your fitness goals, you can repeat these three steps again with new goals, affirmations, and support systems! Join shestough today to receive access to a proven workout and support system to get you to your transformation goals!

WARMING UP – WHY AND HOW

Warming up an essential part of exercise and sometimes overlooked. Lack of time, patience, and knowledge are some of the reasons why one may skip their warm-up. In this article, we will be discussing the benefits of warming up and how to warm up.

 

Exercise is known to be good stress on the body. The mind and body co-ordinate and generate movements that have been known to both enhance and maintain health/fitness levels. When the right amount of stress is used, health benefits are achieved. When the wrong amount of stress is used, the chance of physical injury is increased. This may manifest as a strain, to a muscle or tendon, a sprain to a ligament, or an insult to a nerve. Injuries often are the result of exceeding a threshold that the body is not capable of maintaining. For example, lifting too much heavyweights, doing too many repetitions, or sudden uncoordinated motion. Since injury is a major factor in ‘falling off’ a program one should take the proper precautions to avoid this setback. This is where warming up comes into play.

 

When one warms up, they drive blood throughout the working muscles, tendons, and ligaments. The joints are lubricated and the core body temperature is warmed up. The nervous system is also stimulated and prepped for the co-ordinated motion that is to be executed between the brain and body. Both of these effects strongly reduce the chances of injury by preparing the muscles, joints, and brain for the ‘good’ stress that is to come. A systemic review on studies regarding warming up (from 1966-2005), published by the Journal of Science and Medicine concluded, “the weight of evidence is in favor of a decreased risk of injury” (Fradkin, 2006).

 

Now that you hopefully see the benefits of warming up we will outline the 3 ways of warming up: Mind, muscles, and movement.

 

  • Mind – Consider the mind being the boss of the body. Before warming up the body it has been shown that there is benefit in warming up the mind first. An example of a mental work out would be visualizing yourself exercising beforehand. Visualize and imagine you are exercising with positive and successful results. A systemic research study published by the Journal of Sports Science and Medicine concluded that mental imagery with physical performance together is best for improving strength (Slimani, 2016).
  • Muscles – Warming up the muscles can consist of any form of cardiovascular activity. Walking or jogging on the spot, elliptical, treadmill, and jumping jacks are all examples. Just make sure to start off gently. Consider this portion lubricating your joints, increasing your heart rate, and blood pressure, prepping your body for your exercise routine. To save time you can consider combining the first two warm-ups together (mind and muscle).
  • Movement – Rehearsing your first exercise, with no load, is crucial before training. This warms up your motor control centers, which link your brain and body together. Physically rehearsing your first exercise, with no weights, and little range of motion progressing into a full range of motion is optimal. For example, if your first exercise is a barbell squat. Begin first by doing ½ bodyweight squats for 15-20 reps. Then full bodyweight squats for 15-20 reps. This will prepare the mind and muscles together.

 

Apply these three warm-ups before exercising to see better results and avoid injury. Now go and get it, tough girl!

 

 

Resources

Fradkin, Gabbe, Cameron, F., GJ, CA. (2006, September 1). Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. Retrieved June 11, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974856/

Slimani, M., Tod, D., Chaabene, H., Miarka, B., & Chamari, K. (2016, August 5). Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. Retrieved June 11, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974856/

BEST WAYS TO MAKE YOUR KIDS EAT HEALTHY

How do we get our children to eat healthy? Let’s explore these points we put together.

BEST WAYS TO MAKE YOUR KIDS EAT HEALTHY2All parents want their kids to grow up strong and healthy. Every good parent wants the best for their sons and daughters, and that includes good health. To achieve your desired goal as a parent, you need to teach your kids how to live and eat healthily.

So how do you achieve this as a parent? Well, it has been proven in the past few years that most methods employed by parents usually lead to little or no result. On the other hand, we’ve come up with this useful guide to show you the best ways you can make your kids eat healthy. So, let’s get started right away

 

TAKE THE POSITIVE APPROACH

Being aggressive with forcing your kids to eat healthy is one common mistake parents often make. Many parents want their kids to eat healthy, and as such, they force them into eating their veggies and so on. Although that might work now, it might have an adverse effect in the future. Most kids that are forced to eat healthily often have a negative association with healthy food as they grow older. Kids are receptive beings; they respond better to a positive environment. Just give them a push in the right direction and lead by example.

 

BE AN EXAMPLE

Kids learn mostly by what they see. If they see that you regularly eat fruits and veggies, they are naturally inclined to do the same. Studies show that kids are likely to eat fruits and veggies if they see their parents do the same. Don’t just tell them what to do, show your kids what they should do!

 

START A GARDEN OR SHOP AT LOCAL FARM MARKETS  WITH YOUR CHILD

Gardening is a great way for your kids to develop a rapport with healthy foods. The entire gardening experience will help them become more interested in new foods. Studies show that gardening is a great way to get children invested in eating more vegetables and fruits. If you don’t have a garden, you can get a small plant bed or if your community or school has any gardening program. Don’t forget to check out weekly farm markets in your community with your child.

 

KIDS EAT HEALTHY WHEN IT’S ACCESSIBLE

Ensure all healthy foods are easily accessible. Children with easy access to vegetables and fruits at home are more likely to eat them. Make sure you always have fruits, salads, and other ready-to-eat meals at home. As they grow older, you can teach your kids how to prepare easy meals that incorporate veggies and fruits.

 

MAKE THE FOOD PRESENTABLE

When your kids eat something tasty at home, they won’t have the urge to eat outside. People usually eat what looks good and tastes good, and kids are no exception to that rule. If you offer them something bland in the house, you are pushing them to eat a burger outside. What’s more, they will start to associate sweetness with unhealthy meals.

The best way to increase the intake of healthy foods is to make them presentable and tasty. You can look for recipes online or in cookbooks to help your course.

 

Thanks for taking the time to read our article today. Got any suggestions on how to have kids eat healthy? continue the conversation below or on the ShesTough Facebook page.

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