strength training

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!

Success Story: KASEY

Kasey

I met Kasey at RetailMeNot about 6 months ago. He was brand new to lifting weights as his background for working out focused more on running. Within a short amount of time of adding in the corporate wellness Boot Camp and Strength Training along with 1x/week small group personal training, he has seen awesome results! Body composition has improved, and he is significantly stronger. From performing 1 strict pull-up to now repping out multiple sets of 8 reps. His back squat has increased by almost 100lb and all his vertical and horizontal presses have gone up. Needless to say, Kasey is a very hard worker with a great attitude. I truly enjoy the days we get to train!

How has small group training help you reach your goals?

Small group training has helped me reach my goals in several ways. The most impactful has been the 1:1 time where I actually learned how to train. Prior to working out with Megan, I had no idea what was what in a gym. Now I feel confident that I can navigate one and not feel like I have no idea what I'm doing. The workouts that Megan puts together are full body and hit most muscles group. I love this because it ensures no muscle is left out.

Body composition results.

Since I started training with Megan, I have put on ~12 pounds. I've gained several inches in various part of my body: Shoulders: 2", Chest: 1/2", Thighs: 2", Arms: 1.5"

List 3 keys to your success.

  • Persistence - Keeping up with the workouts, pushing myself to go, and making it the priority.
  • Megan - Without Megan and her fabulous attitude I wouldn't have felt comfortable going after my goals.  
  • Support - Having a support network that encourages me to work out and be the healthiest I can.

    What have others said is the biggest change in you?

    From a co-worker: YOUR MUSCLES - but seriously, people have definitely noticed a change in my appearance. They can tell I've put in a lot of work :) My friends and family have also said that it has changed my lifestyle. Now I consistently work out 4-5 times a week. Prior to working out, I didn't really used to think about what I ate, now I try to make sure I get a good balance of fats, protein, carbs, etc. 

      Overall, I really love the change that I have seen in my body after several months of small group training. I feel so much better both in my free-time and at work.