Fitness Misconceptions for Women
We were recently featured on canoe.ca. And while we love the coverage, it’s sometimes hard to get the details out in the same proportion that I would like to see. With that in mind, I have added a few details that I think the article may not have emphasized in the way that I would have. You can view the original at the link above and my revised version below. Let us know if you have any questions.
Misconception #1:
“Too much protein, especially when ingested in powder form, bulks up women.”
The number of things working against women ever getting big muscles is pretty significant. From a purely dietary perspective, less than a gram of protein per lb. of bodyweight per day may not even be enough to maintain existing lean muscle mass — never mind add any. For most women, this is a non-issue. The fact that a fear of getting big may interfere with proper nutrition or strength development is a crime.
Misconception #2:
“You are supposed to do weights after cardio.”
This is not a huge deal. However, if you’re trying to develop strength, doing so when you’re already fatigued is going to yield sub-optimal results. Even when weight-loss is a priority, strength development should come first, since it plays such a significant role in intensity, work capacity and injury prevention. There is no magic time period — say, 15 minutes — after which fat burning is miraculously turned on. We use fuel from all energy systems at all times — it’s only a question of proportion.
Misconception #3:
“Biking through the city is enough cardio if you are trying to trim up.”
Don’t take advice on weight loss from fat people (they can’t print stuff like that). Alwyn Cosgrove has great article on the hierarchy of fat loss that places steady-state/low-intensity cardio at the bottom of the list. It’s not a waste, but is really only valuable for those who are not yet fit enough to do interval work, those who need recovery from more intense exercise or those who still have time on their hands after they’ve already done all the more effective stuff.
Misconception #4:
“Cereal bars, rice cakes and other low calorie, processed snacks are good to snack on throughout the day, as you won’t eat as much at meal times.”
Of all the things I will tell clients, “Try to get more processed carbohydrates in,” isn’t one of them. Protein is usually the biggest issue, followed by healthy fats and adequate vitamins and minerals. Once all these needs are taken care of, it’s a relatively small portion of the sedentary population that actually has the luxury of eating much else. Of course they do, but we know how that goes.
Misconception #5:
“As you get older, muscle mass diminishes and fat is gained no matter
what you do.”
Hormonal changes have an impact on all these things. However, people regard statements like this as foregone conclusions, especially in the sedentary population that we live in. Dramatic loss of muscle mass and fat gain are not inevitable by any means.
Misconception #6:
“Vegetarians are not as healthy in general as meat eaters.”
“For a lot of vegetarians, protein is a big issue. With that aside, it is hard to go wrong when you are eating more fruits and vegetables. Don’t forget that Cheeze-its (yes, I made that up) are vegetarian too. Yes, there are plenty of nutritional offenders on both sides of the fence.
Misconception #7:
“It is most ideal to work out in the morning, as it jumps starts your
metabolism and your day.”
There are some decent arguments for carbohydrate-fasted cardio first thing in the morning. However, given the tendency many have to take things too far, let it be said that your first priority is to find a workout time/schedule that you can stick with. Consistency is king. It’s also worth noting that due to hydration of your vertebrae first thing in the morning, spinal loading within 45 minutes of waking up is not advisable.
Misconception #8:
“Stretching isn’t necessary and is altogether a waste of time.”
The best thing you can do for training consistency is not get injured in the first place. Nobody said you had to do the splits. However, if limited mobility is having an impact on your ability to maintain good posture and move properly, then you’re headed for trouble. We begin all of our sessions with soft-tissue and mobility work to help ensure that clients can maintain proper movement patterning with a minimum of fuss.
Misconception #9:
“Heavy weights = muscle gain; light weights = toning.”
Oh the over-generalizations we encounter. The quick version is that heavy weights with longer rest periods are optimal for strength development. Very light weights for long-ish sets are good for very little (bad cardio, maybe) and weights in the middle of the spectrum (something you can do for somewhere between 8 and 20 reps with) tend to be good for muscular development and strength endurance. Especially when coupled with short rest periods.
When people say they want to “tone,” it’s often a way of saying that they want to increase muscle mass without increasing muscle mass. Yes, it is confusing.
Misconception #10:
“It’s okay to eat one giant portion of protein to sustain yourself through the day.”
It’s apparently good to drink one glass of red wine a day. Does that mean drinking your week’s worth in one sitting is a good idea? Not so much.
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