5 workout myths for women

5 workout myths for women

January 08, 2018

There has always been (and still is) a strong desire of women to have a “perfect” body shape and fast fat burning and that is why the beginners usually fell into the common workout myths. Unfortunately, there are still many of them available on the internet… We could talk about them for hours but let’s have a look at least at 5 most common:

 1. I won’t lift heavy weights- I will get bulky like a man

Countless women imagine getting men’s bulky shape after only few strength workouts. It’s obviously silly and far away from the truth! Lifting heavy weights won’t harm your shape. For that you would need to lift x-times heavier weights and even help it a little (I am sure you all know what I mean by that...) Women body simply can’t produce that much testosterone to look the manly way. Those heavy weights and strength workouts will only help you to get pretty body shapes and body recomposition. Being lean won’t immediately mean being fit as well- for example round and firm booty is far more pretty and can be reached only thanks to workouts…

2. Cardio is the only way

This point is actually directly connected with the first! And how? Those women that are so afraid of strength workouts or they simply avoid it mostly because they are ashamed of not knowing what to do (Hey! Try personal trainer!) usually spend like an hour on cardio switching from one cardio machine to another. I am not saying you shouldn’t do cardio at all but… yes again there is a “but”. Cardio isn’t only way to lose weight or to get fit body shape. It is only a part of it.

 3. No pain no gain. I don’t have a soreness- my training was for nothing

For sure soreness is a sign of really good workout but it doesn’t mean that it’s like your workout and effort was for nothing if you don’t have soreness next day. It occurs mostly in case of change in training, with new stimulus or something that your body wasn’t prepared or used to. It’s the basic reaction of your body to something new or unknown. 

 4. Sit-ups- a way to pretty and flat belly 

Abs exercises will for sure help you get abs muscles. Well yes, that’s the true… But it doesn’t mean it will help you with getting a six-pack or flat stomach. Also, your core part and abs muscles are involved in sooooo many more exercises than you think. The actual key to success of getting a flat belly is a proper MEAL PLAN!  More concretely having a control of your daily intake vs. output. So no, you won’t magically burn your abs fat after workouts only. You can’t lose your weight locally. I wish we could… I wish we could chose a part of our body from which we want to burn that fat and get it fit the way we want.  Sadly, it doesn’t work this way. (You can find out more about the secrets of six pack abs

in Patryks' recent blog post)

Protein after training

Please! And again… It won’t make you bulky. It’s not like it will miraculously make your muscles to grow over a night. And it also won’t stop your muscles growth if you won’t drink it immediately the minute you finish your workout. Protein is a supplement (Got it? Supplement!!) of your nutrition that helps you hit your daily protein intake. Of course, your daily meal plan can be composed the way that you don’t even need to drink that protein! If you don’t have a problem hitting your daily intake it’s great! Either you count your daily calories or you don’t… If you don’t have a meal with a source of protein by hand after you finish your workout and you know you won’t eat for quite some time, drink a protein, it will calm your hunger for a while. But this is only in general! Take care of your meal plan first and then think about having a protein or other supplements. TO SUM IT ALL UP- drinking protein won’t make your muscles to grow and it also won’t make them disappear… Relax. And eat a nice piece of steak! (FYI, that protein is best for baking pancakes and other delicious sweets or to zest your breakfast)

Hope you won't follow these myths anymore and enjoy working out thanks to which you'll get your desired fit body shape. Feel free to share it with all your friends that still think these myths are true to prove them wrong. 

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Size Guide
MEN'S TOP / PÁNSKY TOP
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
S <103 cm <95 cm <98 cm 78 cm 76 cm
M 103-109 cm 95-101 cm 98-104 cm 79 cm 78 cm
L 109-115 cm 101-107 cm 104-110 cm 80 cm 80 cm
           
           
MEN'S T-SHIRT / PÁNSKE TRIČKO
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
S <88 cm <97 cm <92 cm 75 cm 34 cm
M 88-95 cm 97-103 cm 92-98 cm 76 cm 35 cm
L 95-100 cm 103-109 cm 98-104 cm 78 cm 36 cm
           
           
MEN'S JOGGERS / PÁNSKE TEPLÁKY    
   
EN WAIST HIPS INSEAM    
SK PÁS BOKY VNÚTORNÝ ŠEV    
S <75 cm <103 cm <76 cm    
M 75-81 cm 103-107 cm 76-78 cm    
L 81-87 cm 107-113 cm 78-79 cm    
           
           
           
           
WOMEN'S TOP / DÁMSKY TOP
EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
XS <81 cm <70 cm <82 cm 64 cm 67 cm
S 81-87 cm 70-77 cm 82-88 cm 66 cm 68 cm
M 87-92 cm 77-82 cm 88-94 cm 68 cm 70 cm
           
           
WOMEN'S T-SHIRT / DÁMSKE TRIČKO  
 
EN CHEST WAIST TOTAL LENGHT SLEEVE LENGTH  
SK HRUDNÍK PÁS CELKOVÁ DĹŽKA DĹŽKA RUKÁVU  
XS <87 cm <84 cm 52 cm 21 cm  
S 87-93 cm 84-90 cm 53 cm 22 cm  
M 93-99 cm 90-96 cm 55 cm 23 cm  
           
           
WOMEN'S SHORTS / DÁMSKE ŠORTKY      
     
EN WAIST HIPS      
SK PÁS BOKY      
XS <63 cm <63 cm      
S 63-68 cm 63-69 cm      
M 68-74 cm 69-75 cm