Mind Pump

7 Deadly Fitness Lies Sold to Women

I listened to my Mind Pump guys on episode 1077 break down the 7 Deadly Fitness Lies Sold to Women. They are so spot on, and I could not agree more. Time and time again, I share how I am so very thankful to have a father who demanded so much out of his daughters and treated us equally as our brother when coaching us in sports through out high school. One of my favorite memories that I still laugh about to this day is when my Poppie (grandpa) came to visit us during Christmas break when I was in 9th grade. He showed up at my basketball practice and was shocked with how tough my dad was on us girls during practice. I’ll never forget him telling my grandpa — “Girls want to be treated equally. Well, I am going to coach these young ladies like I do my football players and demand 100% effort at every practice.” My dad was so ahead of the times (see lie #3) and instilled in me fundamental skills that I have carried over into my adult life.

Below is a recap from the podcast.

LIE #1: HEAVY WEIGHTS BUILD “BULKY” BODIES AND LIGHT WEIGHTS/HIGH REPS BUILD “TONED” BODIES
This myth has demonized building muscle. It is critical to build muscle if you want to speed up your metabolism and lose body fat. Muscles do not tone; they build or they shrink. PERIOD. Toning is used to describe the feeling of muscles getting more firm, which is the beginning stages of building muscle. The most effective way to get a lean, tight, defined body is performing compound lifts (deadlifts, squats, bent over rows, presses, barbell hip thrusts) that are relatively heavy at 6-12 rep ranges.

LIE #2: WOMEN SHOULD NOT EAT IN A CALORIE SURPLUS/BULK
Calories fuel the muscle building process and this in return increases the metabolism. The goal is to get to a place where you are able to eat more calories then what your body is accustomed to and still lose body fat due to an increased metabolism from adding muscle. Most women are always in a calorie deficit and trying to cut, which is why over time it becomes harder and harder to lose weight, because your body has become accustomed to eating in a calorie deficit for a long period of time. It is completely ok to cut, but on the same note it is great to go through periods of adding more calories to the diet. Plus, in the long run this enhances your quality of life. Going to birthday parties, out to dinner, vacations, etc., does not become a stressful situation, but a space to enjoy and thrive, because your body is a fat burning machine.

ShowoutMeg

LIE #3: WOMEN NEED TO TRAIN DIFFERENTLY THAN MEN
You, as an individual, need to train differently based on personal goals and training history and not because of your sex.

LIE #4: HOW CERTAIN FITNESS CLASSES PROMISE TO CHANGE THE SHAPE OF YOUR MUSCLE IN A SPECIFIC WAY
NEWS FLASH: You are born with your muscle attachments. For example, a muscle attaches at point A and point B. When a muscle contracts, it squeezes and brings those 2 points closer together (aka: bicep curl). You would have to surgically remove your muscle and reattach it to a different point on the bone to elongate the muscle. Clearly, you cannot make a muscle longer.

There is nothing wrong with taking these types of classes if you enjoy them. They do a great job at fatiguing the body, but they do not change the body nearly as fast as resistance training. If you want to shape and sculpt your body in the most effective, efficient, fastest way possible, then strength training needs to be in your arsenal.

Regarding the shape of a muscle, there is room for change, but it takes years, and you have to build a lot of muscle. For example, the girl who wants to build a bigger booty. This does not happen over night and takes years of consistent training to achieve the result. There are also those genetic freaks who rarely train and eat like crap but have the body you aspire to reach. Do not compare yourself to them; that is not real life. I think it is important to embrace the body God gave you, and put in the consistent work to make it the best version possible!

LIE #5: THE NUMBER ON THE SCALE AND THE SIZE OF YOUR CLOTHES SAYS IT ALL
We, as women, need to get over the scale and the size of our clothes. We’re not walking around all day long with a sign saying what size of clothes we wear and our body weight. I know when I am feeling good in my skin I am walking around exuding confidence and feeling like a Goddess, and certainly not giving two-shits what the weight on the scale reads or what a brand of shorts says is my size. For example, a 120lb woman at 33% body fat versus a 145lb woman at 17% body fat. That is a 25lb difference in weight, but a HUGE difference in the way they look based on muscle-to-fat ratio.

LIE #6: PERFORMING HEAVY DEADLIFTS & SQUATS WILL GIVE WOMEN A BIG WAIST
One of the best ways to build a strong core is performing heavy deadlifts and squats, which has been demonstrated in multiple studies through Electromyography (EMG). It is also important to note the hip-to-waist ratio. Maybe your waist added some muscle and grew a 1/2 inch but your booty added 2 inches. That’s an improvement in the hip-to-waist ratio.

LIE #7: SUPPLEMENTS PROMISING EXTREME RESULTS
Don’t believe claims that promise outlandish, unrealistic results.

In a nutshell, Build Muscle + Burn Body Fat + Stop Worrying about the Scale = Looking Like a Goddess!

Problems are not problems

“Problems are not problems. They are subconscious patterns that need to be adjusted. Adjust patterns in your subconscious and you can adjust so many things in your life.” Dandapani

The quote above resonated with me very deeply when I heard it on my favorite podcast, Mind Pump, this week. Check out the episode HERE.

Currently, the problem I am battling is learning how to date in this online world. It is a doozie. A game of process of elimination and learning how to pinpoint men who are ready for something more or who simply want fun. After listening to this podcast episode, I had a paradigm shift, game changer, AhHa moment! It helped me to understand this problem is not a problem, but a subconscious pattern that needs to shift.

My shift is looking like this…

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  • Choosing to not succumb to the negative bull shit that people tell me, or I read on social media, or hear on TV.

  • Choosing to take a stand for what I believe is true and that I know in my heart of hearts is real.

  • Choosing to believe there is more out there then this current state.

  • Choosing to demand more of myself and not using the scapegoat of a problem to limit my growth potential.

  • Choosing to see all the possibilities and greatness Austin has to offer.

  • Choosing to live boldly and confidently, and do life all in.

  • Choosing to let things/situations/people Be and not get wrapped up in letting them Go.

  • Choosing to treat my dating life like I do my health and fitness.

Adjusting my subconscious by only 1-degree has already started opening up new doors. It is easy to get wrapped up in the Negative Nancy mentality, but I challenge you to look at the problem(s) you are facing head on and adjust your subconscious pattern. I can promise you that it will be a game changer, and 2019 will turn out a lot different than planned.