Female fitness over the years grows more and more myths and misconceptions. It's time to separate the facts from the fictions regarding the training and nutrition of women.
Author: Siera Capeus
Caveat emptor – in Latin, this means "let the buyer be circumspect". What does this have to do with a modern Internet user? Every day we are subjected to massive attacks of conflicting information, which is similar to defective missiles, which are extremely rare in the target.
Study various sources, and you will receive a lot of contradictory answers. To dispel the smoke that can cloud your mind, we will consider six common misconceptions about the training and nutrition of women. Thus we will save you from confusion and loss of time caused by active search in Google.
We all heard about it. Indeed, any woman lifting weights becomes stronger with time, but this does not mean that she looks like a man in appearance.
You see, in comparison with men, the female body produces only a tiny portion of the natural anabolic hormone testosterone. Even serious athletes with many years of experience can not build a muscular body, which we see in male bodybuilders. Of course, anyone – both man and woman – who makes injections of testosterone or anabolic drugs will get unnatural muscle growth, but this can not be equated with the normal capabilities of the body.
For everyone else, the process of growth of power indicators and the buildup of dry muscle mass is the result of dozens – if not hundreds – of training. Increasing the proportion of dry muscle mass in your body, you burn more calories every day and become slimmer. So do not be afraid to take heavy dumbbells and barbells!
A similar statement is as true as the fact that gold can turn into silver. It's just impossible.
Given proper nutrition and rest, muscles increase in size in response to strength training through a process called hypertrophy. But when you stop lifting weights, the reverse process occurs. It is called atrophy, during which the muscles simply become smaller. Muscle fibers do not magically transform into fat cells: muscle fibers simply decrease.
If you plan to abandon a balanced diet and replace normal food with useless food debris or excess fatty calories, you will begin to move towards fat storage. And once strong and dense muscles will become flabby. This signals a change in the composition of the tissues (more fat, less muscle), and not that one type of tissue turns into another.
My advice? Do not change the power trainings and healthy eating. If you need time to recover from injury, reduce the amount of food, keep fidelity to useful foods and try to find safe exercises to continue training.
When it comes to strength training to create muscles (and forms), the rule is: train up to the seventh sweat in the gym, and then let the muscles at least 48-72 hours for recovery between training sessions.
Why? Hard work in the gym is only an incentive for muscle growth; real restoration and reconstruction takes place over the next several days, provided that they rest and eat adequately. By reducing the recovery period, you reduce the ability of the muscles to become stronger and bigger. Too frequent training leads to overtraining, and in the long run your results suffer from this.
It should be noted that aerobic exercises involving the lower part of the body can be performed more often; they involve slow muscle fibers (strength training is aimed at quick) for activity that can continue for significant periods of time.
Cardio-loading also plays a significant role in the formation of the contours of the lower body. You can address it more often, but it will not create those captivating forms that will give you strength training.
To begin with, protein is a building material; if you want, these are the bricks for building muscle. In the process of digestion, the protein is split into individual amino acids, which your body uses for all sorts of tasks, including for muscle recovery and growth.
If you train up to the seventh sweat, it is critically important to avoid a deficiency of amino acids. People who adhere to restrictive diets should be especially vigilant about protein intake. It is worthwhile to cut down the supply of this muscle-building macronutrient, and your body will release amino acids to other metabolic processes.
To avoid amino acid deficiency, eat more foods that are high in protein, especially if you are on a vegetarian diet. Your body needs about two grams of protein per kilogram of weight. Thus, if you weigh 60 kg, then you need to consume 120 g protein per day.
Adhere to the recommended level of protein intake is problematic, in such cases, you can help protein supplements.
The total number of calories is a much more relevant prognostic sign for body weight than the number of meals. Eat more calories than your body consumes, and you will gain weight. Eat less than you spend – and you will lose weight.
In theory, if you get the same number of calories in each of the six meals, as with a triple feed, you are doomed to mass gain. But you will definitely go to smaller portions, simply because you will not be so hungry. Thanks to this, the body will receive a stable influx of amino acids, which promotes muscle growth.
Bring protein-rich snacks to work or study. So you will have less temptation to pounce on food debris or fatty snacks, if you suddenly get hungry between meals.
I will be the first to tell you that if you stick to the right, balanced diet high in protein, you really do not need supplements. But for most of us hours in a day are not enough, and therefore finding time for all meals is problematic. Here, we will need additives, which will become an insurance policy for our food.
Multivitamin complexes help to provide the body with the necessary doses of vitamins and minerals, which are not enough in your diet. Fish oil has a mass of useful properties, from the ability to reduce the risk of cardiovascular disease to improve the mobility of joints and ligaments.
Even a regular pre-training booster with caffeine can give a helping hand during a difficult and long day. A lot of advantages promise whey protein intake; mainly, they are associated with the acceleration of muscle recovery.
In a word, you probably do not need all the booster of strength and endurance that men take, but do not think that you can not achieve tangible results with the right combination of some of them.
Create the right mood, develop a training program, plan a diet and choose effective medications. And do not let all these myths become obstacles on your way to achieving the goal!
in my opinion, the main myth – "all women are engaged in sports for the sake of beautiful body shape." What is the most important and most important thing that we are motivated in sports.