Fitness Fridays| Myth busting

I don't know about you, but when it comes to health, fitness and diets etc, there is such a wide array of information, sometimes good, sometimes bad, and sometimes conflicting. I find it all very confusing, however help was at hand. I read an article in a fitness magazine a few months ago that was very interesting. It basically told the truth on many misconceived fitness and health tips. I have picked my favourite to share with you today. 

Myth 1- Women bulk up if they lift weights.

I have mentioned this a few times, as this is one of the largest misconceptions. You will not bulk up if you lift weights (only if you do it for several hours a day.)There are many benefits to weight training; it sculpts and tones you, and it increases your metabolism. 

Myth 2- You can spot reduce just one area.

Yes you can sculpt and tone one area, but you cannot target fat loss from one area. From your birth your body is predetermined where it will store fat and which fat stores it will draw from first.

Myth 3- Eating Carbs after 5pm will make you put on weight.  

There is no evidence that you metabolise food in a different way at different times of the day. You should eat when it suits you, and concentrate on eating a healthy meal, not at what time you are eating. Many believe this myth comes form peoples tendency to snack on sugary foods in the evening, which would cause you to gain weight.

Myth 4- Eating fat makes you fat.

We need fat, the right kind of fat in small amounts, to make up a balanced diet. Good fats are needed for repair, recovery and regrowth, and can help your brain function. Consume avocados, nuts and oily fish.

Myth 5- Cardio is the best/ only way to burn fat.

Cardio is a great fat burner, while you're doing it. However the number of calories burnt after working out is higher from resistance training, so you will continue to burn calories hours later.

All you should really remember is to achieve a fit and health body, you need to burn more calories than you consume through plenty of exercise and a healthy balanced diet.
I hope these tips have helped some others.

Fitness Friday- Benefits to strength training

I hope some of you have done some jumping jacks this past week! I did! I thought they were going to be alright, but they soon get tiring, great all over body workout! I'm definitely keeping it up, as feeling my legs are a bit more toned.

This week my concentration is on strength training. I know far too may girls that are scared of strength workouts and think they are going to end up big and bulky, when in fact this is wrong. All that will happen if you incorporate strength training into your workouts is you will lose inches and weight quicker and you will look better naked... more toned! Now who doesn't want that! 

Studies show that women don't build bulk, and gain size from strength training like a man does. You instead develop muscle tone and definition.

Even if you don't have weights, use tins of beans or soup, or use your own body weight by doing lunges, push-ups and crunches. 

All images from Tumblr

I'm not going to preach to you , I will only list the benefits; 

1. You will obviously become stronger- With this your confidence will grow!
2. You will lose body fat- For every 3 pounds of muscle you gain, you will burn an extra 120 calories a day, thus causing your body to burn fat without even trying!
3. You burn calories for longer- After lifting weights you body continues to burn calories for an hours after the workout!
4. You will more likely have a flat stomach- Studies found that lifting weights just twice a week can prevent you from gains abdominal fat!
5. You will reduce your risk or osteoporosis, heart diseases, diabetes, and depression!
6. You will reduce your risk of injury- This means you can work out harder for longer when you are at the gym without risking damage to yourself. 

The best thing you can do is both... do strength and cardio. 

Think of it this way- Cardio sculpts the body from the outside in (Because you are burning away your fat), and strength training sculpts your body from the inside out (Because you are building your muscles underneath your fat).

I hope this article helps a few people, and opens a few peoples eyes to what they are missing.