photo by David LaChapelle, Beauty in Vogue, November 2004 Every time I hear a woman proclaim her disdain for weightlifting I literally want to scream! Don't believe the hype mon petites, you will NOT get to HeMan proportions if you lift weights (can I get an AMEN!). With that said the fitness experts over at DailyBurn.com has shared some myth busting truths about weightlifting.
Read on for the truth about common muscle myths courtesy of the Life by DailyBurn team, so you can be better informed next time you head to the weight rack.
1. Myth: Lifting weights will make you bulk upThis is one of the biggest concerns for women considering starting a weightlifting program, says Rachel Cosgrove, CSCS, author of The Female Body Breakthrough. But unless you’re also consuming a ton more calories, your muscles will only grow to a healthy, normal level that promotes an increased metabolism. “You have to really work for every ounce of muscle that you gain, and it’s not as easy as most women think to sprout big muscles,” she says.
Truth:With proper nutrition, lifting weights will create a leaner physique — not a bulkier one.
2. Myth: Muscle turns to fat if you stop lifting Some serious magic would have to happen for muscle to turn into fat, as they’re two completely different things, says Cosgrove. “Muscle never turns into fat, and fat never turns into muscle,” she says. Muscle will, on the other hand, help you burn fat. Research has found that an intense bought of strength training results in more calories burned in the 16 to 24 hours after your training session ends.
Truth:Your muscle won’t turn into flab if you take some time off, and having muscle will actually help you burn fat.
3. Myth: It’s best to work one muscle group a day You’ve probably overheard locker room chatter about it being “back day” or “leg day,” but unless you’re a bodybuilder (or dedicated lifter) it’s not always beneficial to adopt this schedule. Michael Carozza, owner of Carozza Fitness in Connecticut, suggests high-intensity interval training and circuit training, which are designed to help build muscle, increase aerobic capacity, burn calories and improve recovery time. Whatever program you choose, just keep in mind that muscles typically need about a day to recover, says Kelvin Gary, owner of Body Space Fitness in New York City, so it’s important to vary workouts so you aren’t doing the same full-body workout each day.
Truth:Choose compound exercises that work more than one muscle group at a time (like squats, pull-ups and deadlifts) for a more effective workout in a shorter period of time.
4. Myth: Lifting heavy weights is the only way to see results Researchers have foundthat lifting light weights for more reps is just as effective for building muscle as lifting heavy weights for fewer reps. The key is lifting to the point of fatigue. In fact, bodyweight exercises can often be just as effective — or more effective — than committing solely to iron, Cosgrove says. “There are so many ways you can put a demand on your body,” she says. “Heavy weights aren’t always the answer.”
Truth:Vary your workout by mixing in heavy weights, light weights and bodyweight exercises.
5. Myth: Machines are more effective than free weightsAu contraire.Weight machines isolate muscles and force your body to move in a single plane of motion, both of which can limit your range of motion — and your results. Lifting free weights, on the other hand, has been shown to recruit more muscles and can result in greater strength gains. In one study, results showed that traditional weighted squats produced 43 percent more muscle activity in the quads than squats using a Smith machine. Gary adds that many bodyweight exercises, such as squats, push-ups and lunges, are just as effective as their weighted counterparts.
Truth:Lifting free weights mimics natural movement and creates greater muscle activity than machines.
DailyBurn.com is a leading online health and fitness brand delivering first-class video workout programs and personalized nutrition plans to ensure that members reach their fitness goals. DailyBurn brings fitness and nutrition to members, anytime, anywhere, by streaming HD-quality workouts in a variety of disciplines from dance and high-intensity cardio to yoga, kettlebells and strength training. DailyBurn's elite group of trainers were specifically selected to provide specialized expertise to members through a best-in class library of workouts ranging from beginner to advanced through a multitude of technology platforms. From your computer and TV to your tablet and phone, your workout experience and nutrition advice is only a click away. Launched in 2007, DailyBurn is an operating business of IAC (Nasdaq: IACI). For more information, visit http://dailyburn.com.
Cody Storey, DailyBurn Fitness Instructor
Raised in Aspen, Colorado, Cody Storey has always been an extreme athlete with a love of big air and slope-style competitions. Skiing by age two and snowboarding competitively, Cody was ranked on the Junior World Snowboard Team at age 17.
Incorporating clubbell and kettlebell exercises, as well as a holistic nutrition regime, Cody has developed a style that has motivated him to deepen his understanding and awareness beyond conventional training, sharing his passion and knowledge of athleticism. Cody has now made it his mission to share his experience with others by helping them transform and enhance the well-being of their lives. For the past seven years, Cody has been building his thriving practice in Los Angeles, California offering holistic fitness and working with his clients to help them achieve their full potential, from the bones out.
Anja Garcia, DailyBurn Fitness Instructor
Anja Garcia is a registered pediatric ICU nurse, fitness instructor, certified group exercise instructor through AFAA since 2005 and health coach who studied public health as an undergrad at the University of California, Berkeley. An elite level gymnast, Anja has a passion for health and fitness and discovering how to share her knowledge with others. She started teaching group fitness at the end of college and her ability to change lives changed her own. Anja received her Masters of Science in Nursing from the University of San Francisco, and soon after worked in the pediatric intensive care unit at UCLA. While saving lives is a love of hers, her true passion is teaching others how to take care of themselves to live their healthiest, happiest life. Bringing her knowledge of competitive athletics and health coaching into her cycling and strength classes, she strives to inspire people to find their own strength within to not only change their bodies, but to change their lives today!
Keaira Lashae, Celebrity and DailyBurn Personal Trainer
Former Sony recording artist, singer/songwriter, dancer/choreographer and model, Keaira joins the DailyBurn team as a trainer with a unique outlook on fitness. Focusing on dance as a form of cardio and toning, Keaira brings a vibrant breath of fresh air to the trainer community. As a performer, Keaira is well known for being exciting, high energy, creative, and mesmerizing. She’s often compared to Janet Jackson and Chris Brown because of her sharp and hard hitting dance style.
Over the years Keaira has appeared in music videos, television appearances and international tours with world famous artists such as Usher, Pitbull, Cypress Hill, Marc Anthony, N.E.R.D, Snoop Dog, Nelly, and many more as a singer and dancer. She is also known for her striking figure and love for fitness which is how she got the nickname “Super Hero”.