Wednesday, February 5, 2014

Weight Training part 2: Debunking the Myths

Good morning, ladies and welcome to part 2 of the Weight Training series!  Today, we are going to answer common questions that women have surrounding weight training.  It can be pretty confusing when there are so many answers out there so we thought you would appreciate hearing from women who actually have experience with it.  Let's welcome back Grace Ruiz today for this blog.  She has a unique perspective on this and I appreciate her honesty. 

Grace, you are such an inspiration to me and others with how faithful you are to pursue growing in your knowledge of healthy eating for your family and in your workouts.  I'd love your input on these myths that are out there for women.  

Did you ever hear these and what have you discovered to be true with your personal story of working out?

Myth #1:  Weight training will make you bigger (cause you to "bulk up").
  I definitely heard this gowing up.  It's everywhere - magazines etc.  The trend was that guys weight trained and women did cardio.  Most of the workouts for women are geared towards cardio. Honestly, today I will do men's workouts just because women's are lacking in the weight training aspect.  As far as bulking up goes, this is something that you have to consciously try to attain in order to see it.  Weight training will not cause bulking up unless you are specifically doing things to cause that:  supplements, super-sets, special diet.  What people don't realize is that even men have to try to bulk up when they weight train.  This is not special for women.  No one can bulk up without trying.  

Myth #2:  Weight training requires a gym.
  Let me start by saying that I think people who are new to the gym tend toward the cardio side because they don't know how to weight train or use the machines etc.  They are self-concious so they hop on the treadmill or eliptical because it's easy and self-explanatory.  That being said, if you know how to weight train, you absolutely do not have to have a gym.  I do it at home 5-6 times a week and I started with just a pair of dumbells.  For a beginner, all you need is dumbells and a yoga mat.  You would be surprised at how many exercises and workouts you can do with just these 2 things!  It's nice to have a gym but definitely not required.
  
Myth #3:  Weight training means I spend a lot more time working out (because you add it on to cardio).
   This is absolutely a farce!  My workouts are 30 minutes long (minus warm up and cool down which adds on maybe an extra 10 minutes?).  Just because you incorporate weight training does not mean that you're doubling the time of your workout. Weight training is short but intense and reaps big results.  I feel energized after I weight train (but I felt drained after cardio).  If your workouts are taking too long for you, then change it up!  You can accomplish the same goals in shorter amounts of time and if not, then you are doing something wrong.   

Myth #4:  Isn't Cardio enough? Can't I achieve the size I want with just cardio....
  This all depends on your goal.  How do you want to look and feel?  If you just want to be "skinny" and fit into that special dress, then yes, cardio is for you.  If you want to be smaller, keep your curves, and have a healthy glow, then cardio won't cut it.  Look at these 2 pictures:



If you stick with just cardio, you will look more like the marathon runner.  Incorporating weight training and circuit training will give you the look on the right.  I personally like the sprinter's body better! =)  


Truths:  

1.  Weight training actually burns more calories because your body will continue to burn fat up to 24 hours after you have stopped working out.  Cardio only burns calories as long as you are doing it.  Muscle is a fat-burning machine and is your friend in achieving weight loss!  

2.  Weight training saves you time (you need less workouts to achieve the same results) because, again, muscle will continue to work for you even after you have stopped working out.  When I was focusing on running, I had to do it 5-6 times a week to achieve the same result that I get from weight training 3 times a week.  I don't mind missing a day if I have to because I know that my body is still working for me.  

3.  Weight training gives you definition and muscles in multiple areas even though you are isolating the specific movement because it requires more body parts to be involved.  For example, when you are working your biceps by curling dumbbells or a bar, you have to engage your core, butt and legs in order to do it properly so in reality, you are working more than just your biceps.  This results in a more efficient workout and better results.

4.  Weight training will keep you in shape and losing weight even when you take a break (aka, after I - Joy - had a baby and took a break, my body still lost weight on it's own) because your muscle keeps working for you!  I can't say it enough:  Muscle is your friend!  When you train your body to become a fat-burning machine, it will stay on that track even with a break.  It's a very amazing thing to watch.  


Let these truths sink in and give you the courage to step out of your comfort zone and into the world of weight training!  You will not be disappointed in the results.  

Coming next:  Our last part in this series that will give you actual exercises you can do to get yourself started!

Have a wonderful day - go dig those dumb bells up out of storage and start getting comfortable with them!  ;)


XOXO
Joy and Grace



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