For women, getting into the fitness world can be a bit scary as many are the claims how she should act, what she can and can not do, what is right to do and what is wrong.
The problem is that this all-around pressure on women who do bodybuilding takes into account, most of the time, inaccurate arguments and unfounded allegations, based on achism. Many myths revolve around female bodybuilding, but this article will demystify them. Track down the biggest myths of female bodybuilding and have more claw to continue with your workouts.
Myth 1: Women should not train as men
The phrase is already macho right from the beginning, because what would be "train as a man"? Train more "heavy"? And who said that only men can and should perform intense training? It is true that some women should not train like some men, but not because they are not capable, but because that training does not match their goals.
Whatever the goal of female bodybuilding, this should be supported by your training program. If your goals include bigger and stronger biceps, then there is no reason why she can not support those goals with real high weights. Even a stronger and stronger woman can do better in bodybuilding, carrying more weight, than a thinner man, for example, that is, the decision is independent of the gender, but the size, strength and goals of each.
For this same reason, if a woman's main goal is fat loss, she may not want to spend too much time on bodybuilding, giving more priority to aerobic activities. The important thing is to make sure that the training matches your goals and never say that you can not just be female.
Myth 2: All women go to the gym to lose weight
Not all women want the same look. Just like men, some women are in the gym to get stronger. Some want to lose weight, others want to improve athletic ability and endurance and some want to improve health.
The fitness and goals in the gym are completely personal, so even the programs developed by Physical Education professionals for women's bodybuilding vary according to each person. Copying a friend's bodybuilding program will not bring satisfactory results, as her goal may not to be the same as yours and her biotype should also be completely different from yours, so it's no use generalize. A training program should be completely personal and specific.
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Most people can claim that women, because they are naturally more vain and concerned about aesthetics and appearance, attend the gym just to lose weight and keep the body slim, but this generalized judgment is a error. Women may want other goals as well as men. This statement is the same as saying that "men only go to the gym to stay strong although the frequent majority with this It is not possible to generalize, since, like women, men also have different goals and it depends on their style of life. Avoid judging someone just by their gender.
Myth 3: Women need to ingest whey protein special
To begin with, protein is protein and period. Since when would there be a modification in the process of making whey protein or inserting some compound exclusively for women? What's the point of this? Putting a pink label written "light" to attract women's attention to bodybuilding products makes no sense at all.
The protein ingested by man is the same as that ingested by the woman, there is no restriction of sex. This is because there are no specific male hormones in the composition of whey protein formulas, so the woman does not run the risk of gaining a masculinized appearance or favoring the appearance of hair on the chest or anything of this. Protein is pure and can be consumed normally by both genders, varying the amount and schedule of consumption according to particular goals.
Each brand and type of protein has specific amounts of protein, calories, carbohydrates and fat. Depending on your goals, you may find a type of protein powder that fits your nutrition goals.
If you are trying a diet with low carbohydrate intake, you can easily find whey protein low carb, but that choice can come from both a man and a woman. The same if you are allergic to dairy products. In this case, one should look for a powdered protein without addition of milk. The ingredients of a protein and the macronutrients should appear on the packaging label for an assertive choice at the time of purchase.
Myth 4: Olympic lifting is dangerous
Olympic lifts are weight lifting where appropriate lifting techniques are combined. The lifts involve a bar with weight plates, maximum weight for the lifter and explosive strength. Within this segment, there are variations in elevator techniques, but all involve fluid and high strength.
The training for Olympic lifts can really be more drawn and difficult, but to say that a woman can not do because it is dangerous is overkill. Obviously a person can get hurt if he carries a high weight without proper technique and that his body basically can not handle, but this can also happen when raising a common neck to strengthen the biceps. Everything requires technique, professional accompaniment and caution, whether in female or male bodybuilding.
The man can also get injured if he makes one of these mistakes. Incidentally, accidents can occur more with men than with women, precisely because they want to hasten the training and increase your gains, however one must have patience to get the desired results and not jump phases.
No matter your level, it's fun to try new things and add to your knowledge base. So if you're interested in trying, there's no impediment to that. Look for a professional in the area and be amazed at their potential.
Myth 5: Weight Lifting Makes Men Women
Basically, weight lifting contributes to muscle building and fat loss, but that does not mean that a woman gains a masculine bearing just by performing the female bodybuilding. Numerous studies have shown that women who do resistance training are stronger, leaner and healthier than women who do not. What resistance training does for your physique takes into account only your goals and training.
In women's bodybuilding there are women with muscular bodies and "bombados" and those with a leaner posture, that is, in the training of it is possible to sculpt the desired body and this does not mean that this body will have a masculine appearance, and if it also has, what is the problem? Just because they are women, can not they have strong bodies? It is the same as saying that all men have to be muscular, that is, it does not make any sense.
The differences in physicists come from genetics, nutritional diet and the movements, volume, intensity and load they use in training. Thus, there are differences in results in each person, based on genetic predisposition and goals.
Myth 6: Women should not take creatine
For people who are unfamiliar with the body's natural chemical processes, creatine may seem like a scary ingredient used only by bodybuilders. The reality is that creatine is an important part related to the energy available in your body. It is the primary source of energy in a short term for high intensity exercises.
The body already produces creatine naturally in both men and women, but if you are working resistance with a quite rigorous and intense training several times a week, you may not have enough creatine to improve your performance. Studies have found that supplementing creatine, even in women, can help build and maintain lean muscle mass and increase muscle performance.
The only side effect is a slight change in weight gain, which occurs because the muscles are able to retain more water and therefore are more bulky. Therefore, depending on the goals, the woman can rather use creatine and get the benefits of this supplement.
Myth 7: The Mat is everything a woman needs
Even if you want to be a competitive runner, studies have shown that resistance training helps increase your performance. Obviously aerobic training matters, but it is not the only way to fitness and gain endurance.
In fact, just running a treadmill or other aerobic activity does not help build strength or acquire a balanced physical. In addition, several studies have found that consistent resistance training may not be the best method to lose fat.
While it is completely understandable whether you feel embarrassed or intimidated on bodybuilders, using only the treadmill, bicycle or other aerobic equipment will not help you get the results desired. Whether for maintaining health, for weight loss, for improving physical fitness or increasing muscle mass, female bodybuilding should come combined with aerobic activities, coupled with a diet balanced. These three recommendations will help you achieve your results.
Do not believe if someone said that on the treadmill you will get everything you need, this is not true, any person, whatever the purpose of attending a gym, should divide the time between the two activities. Obviously, depending on the goal, the time spent on each activity may vary more or less, but this will be guided by your personal trainer.
Even if you just want to lose weight, do some resistance training to your program. By building more muscle mass, you will burn more calories and get a leaner body faster.
Myth 8: Lean woman is a dry woman
The thinness works differently on each woman's body. Not every woman reacts in the same way to a female bodybuilding program, precisely because the biotypes are completely different.
For some women to get completely dry, there are extreme hormonal effects on the body. Even professional athletes do not remain stable weight throughout the year, gaining weight at a certain time of year, attending more events, etc. If even an athlete has variations, what will an ordinary woman or a man say? Having small oscillations is completely normal.
You should not equate your program with that of another person and not even the results obtained. A woman can achieve the thinness she desires in six weeks, yet another only in a year. This varies with the metabolism and genetics of each and this should be respected.
It is also no use to perform intense training to obtain the lean body of the most famous models in the world, and this is not its genetic characteristic. This can make you tired, weak, and may even develop anemia or other health problems. Every woman should know her limit and the reality of her body. It is always possible and healthy to lose weight, but without excesses and neuras. Respect the limits of your body, if you accept and be happy.
Myth 9: When you interrupt bodybuilding you will gain weight
This may not necessarily occur because it depends on the power you will take when stopping bodybuilding. Obviously the ideal is to maintain muscle training in accordance with aerobic activities, since the practice brings benefits to aesthetics, health and promotes more resistance.
With good nutrition and rest, the muscle grows in response to a resistance training program through a process called hypertrophy. But when you stop performing female bodybuilding, the opposite occurs. It is called atrophy, where the muscle simply becomes smaller. Muscle fibers turn into fat cells and simply shrink.
If you give up your healthy eating and replace light foods with calorie foods, you would store more body fat, which is normal, because when you interrupt a dense bodybuilding workout, the body becomes flaccid. This is a sign of a change in body composition (more fat and less muscle) rather than one type of fiber being converted into another.
Myth 10: Training your legs every day is necessary to develop curves
When it comes to bodybuilding to build muscles and bends, the rule is this: intense workout in the gym and then rest for at least 48 to 72 hours to recover.
All this hard work you do in the gym is the stimulus for muscle growth; the actual repair and rebuilding occur in the next few days of rest and based on proper nutrition. If you eliminate the recovery period, it will disrupt the ability of the muscle to grow stronger and larger. Training every day induces overtraining and your results will drop rather than improve.
It is important to note that aerobic exercise involving the lower body can be done more often, because it involves the slow-twitch muscle fibers for activities that can be sustained for long periods of time time. The treadmill can also play an important role and help shape your body, especially in the legs, so it can be done more often, but not every day.
Myth 11: Eating more than three meals a day will make you fat
The total number of calories is much more relevant to your body weight than the number of meals you eat per day. Eating more calories than you burn will make you gain weight; eating less than you spend will make you lose weight.
Theoretically, if you eat the same number of calories in each of your six meals just as you do to each of the three, obviously you will gain weight, but consuming more times per day implies in establishing meals children. In this way, the body also receives a constant supply of amino acids to help strengthen the muscle. Bringing high protein snacks with you to work or college can help you avoid caloric and fatty foods if you hit that hunger between meals.
Myth 12: Women do not need supplements
If you have a balanced diet, based on too much protein and can get six healthy meals a day, you may not need supplemental supplements. But this applies to both men and women. But for most mortal humans, it is virtually impossible to perform all these meals and get all the nutrients and benefits only from food, due to lack of time and commitments, so supplements are a alternative.
A daily multivitamin supplement helps ensure that you get the proper dosages of vitamins and minerals that you can not get from your diet. Fish oils have several advantages, such as reducing the risk of cardiovascular disease.
Even the pre-workout boost of caffeine can help after a long day. And there are several advantages of muscle building to consume a whey protein supplement, primarily by aiding in muscle recovery. Thus, female bodybuilding may not need all of the strength enhancement supplements that a man supplements can always be allies for those women who frequency.
Myth 13: Too much protein is bad
Protein is one of the muscle builders. Once the protein is digested, your body divides them into individual amino acids, which your body uses for all sorts of important functions including muscle growth and repair.
When female bodybuilding is intense, make sure you have enough protein. Individuals on a calorie restricted diet should be cautious about consuming excess protein, but if this is not the case, do not worry about ingesting more than you should. To ensure you get all the essential amino acids, consume a wide variety of protein sources, especially if you are a vegetarian. If you can not get enough protein through your diet, consider adding a supplement to your diet.
Are you a female bodybuilder? How do you divide and organize your weekly workout? Do you use any supplementation? Comment below!(5votes, average:, 0of 5)