18 Exercise Myths You Shouldn't Believe for Girls Getting in Shape ...

‌‌Ok y'all, there are a lot of exercise myths you shouldn't believe. Each of them is totally ridiculous and I would like to correct some of those misconceptions for you today. I've been working out for a long time. For me, it is a life style and one that I've been able to maintain for a long time.

Pre-pregnancy, I weighed 111 lbs. (I'm 5'2) and a lot of that was muscle. Once I got pregnant I put on 51 lbs. I had a high-risk pregnancy and exercising, even a little bit, was out of the question. The last month of my pregnancy was the worst because I was put on bed rest. When my son was born, I STRUGGLED to get the weight off. Breastfeeding helped a little bit but I didn't like how I looked or how I felt. I couldn't even fit into my clothes after I had my baby.

I decided to go back to my weight loss regime as soon as my doctor cleared me. I've worked my butt off (literally) and I look even BETTER than I did before baby. I'm toned, sculpted, and able to run 5 miles in 30 mins or less. I have a six-pack and I eat healthy. My body is so used to this regime that when I don't workout for a bit, I feel sick. I love the endorphins I get after I work out and I love the results. I love getting through a hard workout drenched in sweat. BUT with all of that said, there are A TON exercise myths you shouldn't believe and people fall for them all the time.

Myths about FEMALE FITNESS:

1. Heavy Lifting Will Make You Look Manly

This is one of biggest exercise myths you shouldn't believe. NOPE, not true. You WILL Become STRONGER, but over time. Don't expect results within a couple of weeks or even a month. (It Took Me 2 months to begin seeing definition in my legs, glutes, and back (using the correct form of course).

2. Muscles Will Turn to Fat when You Stop Working out

Gold can’t turn into silver, so no, your muscles will not turn to fat when you stop working out. They will just get smaller. To keep muscles from that type of atrophy, work them regularly (different muscle groups each day or every other day). Eat well and sleep well so they can grow.

3. Getting a More Rounded Bottom Means Training Your Legs Everyday

Not true. Here's the thing. If you go to the gym and it's leg day, leave it at that. Train those muscles hard in the gym and then give yourself 48 to 72 hours of recovery time. DO NOT overwork those muscles. This is how many people get leg injuries. A couple of days a week is enough to get the booty you want.

4. Too Much Protein is Bad

This is false. You need protein in order for your muscles to grow and stay healthy. Once protein is digested, your body breaks it down into amino acids, which your body uses for muscle repair and growth. When you workout, your body uses the protein that is there at the moment to fuel your muscles. After that, you need to re-fuel so you can expand on your muscle growth. Don’t shortchange yourself on protein or amino acids. If you have kidney issues, talk to your doctor about the right amount of protein for you.

5. You Will Get Fat if You Eat Three Meals a Day

NOOOO!! Often times, even three meals a day is not enough for someone that is so active. Because I’m so active, I eat at least 5 times a day. I eat breakfast, then have a snack midmorning. After that comes lunch, then another snack, followed by dinner and a snack before bed. The more you eat, the more your metabolism is forced to ramp up and work harder. When you workout, your metabolism revs up and you must feed your body to keep up with it. The total number of calories is much more relevant to your body weight than the number of meals you eat each day. Don’t eat more calories than you have burned, otherwise you WILL gain weight.

6. Women Shouldn’t Take Supplements

ACTUALLY, YES we do need supplements! A daily multivitamin helps restore balance to our bodies. Couple that with some trace minerals, fish oil, fresh fruits and vegetables, and your body will thank you

EXERCISING MYTHS FOR ALL:

It's easy to fall into these traps. One person tells you one thing and you pass that along to another individual, not really knowing whether it is right or wrong. Allow me to tell you the actual truth about some more misconceptions about exercising for everyone.

7. Only Workout Once or Twice a Week and Reap the Benefits of a Healthy Lifestyle

Working out once or twice a week just won't cut it for any sustained health benefits. Ramp it up to at three days a week, better yet ramp it up to SIX days a week, for maximum results. Increase your workouts as you get stronger.

8. Workout Only in the Mornings and on an Empty Stomach

This is not true so please don’t work out on an empty stomach. The best time to workout is when you have time. It can be in the morning, at noon, in the evening, or at night, so long as it is a daily habit. Make sure to eat a little something depending on what kind of exercise you’re going to do that day. If it is a HIIT workout, eat a little something at least 30 minutes before you begin your workout.

9. You’ll Get Muscles if You Weight Lift

BOLOGNA! Cardio helps your body get rid of fat. What weight training really does is help build up the muscle tissue in and around any fat tissue. Eat a healthy diet to get rid of that pesky fat. Do at least 25 minutes of cardio, and then pick up those weights and start lifting. Cardio will help you lose fat and weight lifting will help you gain the muscles you want.

10. If You Want to Lose Weight, then Exercise

True, but also very false. Diet plays a major role in weight loss. You can’t expect to eat a cheeseburger, go workout and still lose weight. You can’t consume more calories than you will be able to burn off. Eat right and exercise, and then watch the weight fall off.

11. You Want a Six-pack? do Some Sit Ups

How about not and say you did? Sit ups will not give you that six pack that you so desire. All they will do is hurt your neck and back. You might get a “two pack” but that’s about it. Instead do planks because they work along your sides, front, and back. Planks will challenge EVERY SINGLE MUSCLE in your core.

12. Only MEN Need to Weight Train

BULL CRAP! Weight training is for EVERYONE who wants to strengthen their muscles. It has nothing to do with gender. Men produce testosterone to bulk up faster and women produce estrogen, which allows them to sculpt and tone.

13. Within Two Weeks of Not Exercising, You Will Be out of Shape

ACTUALLY.... muscle tissue can be lost within ONE WEEK if one stops working out. It’s called de-conditioning. So stick with the program.

14. Marathons Are a Better Way to Get Slim

FALSE. Running fast and hard for just five to 10 minutes a day can provide some of the same health outcomes as running for hours can.

15. Sports Drinks Are the Best Way to Re-hydrate after a Workout

You've just worked you butt off and then you drink crap like Gatorade or PowerAde for an after workout drink. You’ve just put a TON of sugar back into your body. Refueling with plain old water or a protein shake to help re-condition your body is just what you need.

16. You Should Feel Pain during a Workout or else You're Not Working Hard Enough

You should NOT feel pain during a workout. You can feel muscle "failure" or "fatigue," but not pain. If you feel pain or discomfort you are doing the exercises wrong. Change your stance, pick up lighter weights, or SLOW DOWN! If you can moderate the exercises then do so.

17. You Will See Results in a Week or Two

THIS IS THE BIGGEST MISCONCEPTION OF ALL. YOU WILL NOT SEE RESULTS IN ONE OR EVEN TWO WEEKS. There is no QUICK way to see results after only a week or two of working out, unless of course you are overtraining and expecting that it will speed up your gains. You will see improvements over time when you are consistent. You cannot target your fat burn so create a program that works your entire body evenly.

18. Running is Better than Walking

NOPE... Walking and running target the same muscle groups at different intensities. They come with similar health results when you compare overall energy burn.