7 Powerful Fitness Tips That will Double Your Weightloss

DEBUNKING THE 7 FITNESS MYTHS
HOLDING YOUR IDEAL SHAPE PRISONER
(and exactly what to do instead)

Have you ever said any of the following to yourself?

“I don’t drink protein shakes because I’m afraid I’ll gain weight” 

“I lift light weights so that I won’t look like a man” 

“I’m going to work out every day and sometimes twice a day so that I’ll lose weight faster”

Unfortunately many of us fall victim to the countless fitness myths that are out there.  With endless amounts of information out there and at our fingertips it becomes ever harder to decipher between what’s true and effective advice and what’s pure gibberish! 

It can be especially frustrating once you actually gather up the motivation to start making healthier choices for your life, begin a fitness routine, and then find out that the advice you’ve been following is mostly wrong and won’t get you the desired results you’re after.  

In this post, I debunk some of the most common fitness myths and mistakes out there, and give you useful tips to help you get back on track to a happier and healthier you!

MYTH 1: “Lifting weights will make me look like a body-builder.”

Women don’t have as much testosterone as men do, so it’s not as easy for us to bulk up the same way men do.  Lifting weights has been shown to increase lean muscle mass, boost metabolism, and burn calories well after your workout is complete.  If you want to start a strength training program, consult a trainer to help you design a program around your specific goals.  After a few weeks you should begin to notice positive changes in your body!

MYTH 2: “I can lose 10 pounds in just a week.”

One of the reasons many women are not successful at achieving their fitness goals is because they set unrealistic goals. Unrealistic expectations from the get go can quickly lead to disappointment and frustration, making it a lot less likely you’ll finish what you’ve started.  Instead of thinking that you can lose 10 pounds in a week, set a more realistic goal of losing 5-10 pounds in a month.  This is a much more achievable goal.   With every little milestone you conquer it will leave you with a new found confidence to go after and tackle your next goal! 

MYTH 3: “I’m cutting back on my calories so I’ll lose weight faster”

Most women believe that skimping on calories especially after a workout will help them lose weight.  But the truth is your body needs proper fuel in order to get the most out of your fitness routine.  Eating regularly…every few hours, let’s your body know it can expect food, and burns calories accordingly.  But when you go several hours without eating, or not eating enough when you do grab a bite, your body is left believing it’s starving and it ends up holding onto anything and everything it gets, making it ever harder for you to lose weight.  In addition, cutting out protein post workout makes it harder for your body to replenish and rebuild muscle.  Protein helps your metabolism burn more calories and tone muscle.  Aim to get between 10-15g of protein post workout and keep calories to a minimum. 

MYTH 4: “Crunches and ab workouts will give me the 6 pack abs I’ve always dreamed of!”

Trouble spots for women are typically their abs, buttocks, thighs, and arms.  A common misconception is that in order to tone these “trouble” spots all you have to do is a variety of exercises that target the particular body part you are unhappy with.  Trust me, I wish it were that easy!  But in order to get a sleek, toned body you have to reduce your overall body fat first, before you can start building muscle.  Try incorporating more cardio initially into your routine to help you shed fat, and then begin adding more strength training exercises to build muscle. 

MYTH 5: “I found what works for me.  I’m already down 5 pounds by doing them so I’m just going to stick to these exercises OK.”

Not ok !! Many women who start a fitness routine find the few exercises they are comfortable doing which initially give them some results, and then they tend to stick with them (it’s what they know) for weeks on end.  But your body won’t change unless it is consistently challenged.  When you continue to do the same workouts week after week your body adapts and becomes more efficient at performing those exercises, and in turn, you end up burning fewer calories, hitting plateaus, and building less muscle.  Who wants that!  Don’t be afraid to change things up!  Spicing up your workouts with a mix between classes, outdoor runs, or strength training not only keeps your body guessing, but it also keeps your workouts exciting and motivates you to keep at it!  So get out there and get your sweat on! 

MYTH 6: “Ugh..I’ve gained a pound.  What gives?  I work out all the time!”

Seeing the numbers on the scale creep up in the wrong direction is never a good feeling.  I don’t know about you but it has always made me want to throw my hands up into the air and give up right then and there…because clearly everything that I’ve been doing hasn’t been working!  Placing too much emphasis on the scale is never a good idea, because so many factors affect which way the scale will tip on any given day.  Water retention, the time of day, whether or not it’s your time of the month, hormones, etc. all play a role in whether or not the scale will go up or down.  Instead of weighing yourself every day, try weighing yourself every few days.  This will give you a more accurate reading of what your true weight is. 

MYTH 7: “I plan on working out every day to help me get to my weight loss goal quicker!”

Going gung ho towards your weight loss or fitness goals may seem like a good idea at first, but not allowing your body to recover after several days of intense exercise is a sure fire way to crash and burn.  Your body needs ample time to recover in order to prevent overtraining.  This “all in” approach will eventually lead to your workouts lacking the intensity they once had, and you feeling less motivated to stick with it because you won’t be getting the results you planned for.  Aim to work out 3-5 days per week and allow at least one full day of rest.  Your mind and body will thank you!

Hope This Helps

Yours for More Confidence, More Often

Kristyn