Getting in shape can mean different things to different people, but the way we plan our workouts is often based on fitness myths that probably had their orientation somewhere around high school gym class. Women in particular tend to base their workouts on a slew of misconceptions that has them avoiding places like the weight room -- and personal trainer Irene Lewis-McCormick really wants to change that.
Lewis-McCormick, the author of "A Woman's Guide to Muscle & Strength," has set out to revamp the female workout to push women to their best bodies. She's a stalwart believer in strength training, and wishes more woman made it part of their regimen.
"Strength training is one of the only forms of exercise that offers so many benefits to health and fitness, which makes it a solid choice of regular exercise," Lewis-McCormick says. "If anything, strength training is especially important for women because it provides maximum opportunity to control weight and achieve many other long-term benefits."
She's put together five myths that persist for women's workouts -- and while some of them may be disappointing (what do you mean I can't burn off my butt fat?), they should help to achieve better results -- and reteach some important lessons.
Fitness Myths For Women
Fitness Myths For Women(01 of06)
Open Image ModalPersonal trainer Irene Lewis-McCormick knows many women fear the weight room -- and she wants to helps them embrace it, and get more fit in the process. (credit:Shutterstock)
Myth: Lifting Weights Creates Bulky Muscles(02 of06)
Open Image ModalIt's a common concern for women who wonder whether pumping iron will result in overly sculpted arms. But trainer Irene Lewis-McCormick says that bulky muscles won't be the results you see when you lift weights.
"Men and women who train similarly have the ability to increase their muscular strength, but because women have lower levels of testosterone and fewer and smaller muscle fibres than men, they do not have the ability to increase muscle size the way men do." (credit:Shutterstock)
Myth: It's All About Cardio For Weight Loss(03 of06)
Open Image Modal"Many women believe it's necessary to include cardio only when they have a weight-loss goal, but nothing could be further from the truth," Lewis-McCormick says. She notes that both cardio exercise and strength training should be part of the plan if you're looking to lose weight. "Cardio exercise ups the ante on caloric expenditure and improves the health of your heart, blood vessels, brain tissues, and other vital organs," Lewis-McCormick adds. (credit:Shutterstock)
Myth: The 'Fat-Burning Zone' Burns Fat(04 of06)
Open Image ModalDespite what the treadmill says, there is no 'correct' heart rate to exercise at in order to burn fat, according to Lewis-McCormick. Losing fat is the same thing as losing weight -- it's the difference between the number of calories you take in and the calories you burn off, and it doesn't matter if they come from fat or carbohydrate. (credit:Shutterstock)
Myth: You Can Lose Weight In Specific Troublesome Spots(05 of06)
Open Image Modal"Spot reduction is a mythical concept that encourages fat loss in a specific area or muscle group on the body," Lewis-McCormick says. "Fat is lost throughout the body in a pattern dependent on genetics, sex, hormones, and age." Overall body fat must be reduced in order for you to lose fat in any particular area. Lewis-McCormick notes, however, that targeted strength training is possible for a muscle group -- it just doesn't guarantee where inches will be lost on the body. (credit:Shutterstock)
Myth: Certain Exercises Burn More Calories Than Others(06 of06)
Open Image Modal"Just because you sweat more in a particular workout doesn't necessarily mean that you are burning more calories than you would in another kind of workout," says Lewis-McCormick. Keep in mind that the body burns calories in different ways, and incorporating strength training with exercises like intervals can help build muscle, which in turn helps increase your resting metabolic rate -- even if it doesn't make you sweat as much.
"Bottom line, the harder you work, the more calories you will expend, and you have to do this on a regular basis." (credit:Shutterstock)