11 Weight- Training Misconceptions

Although this website is mainly devoted to mens' chest issues, those of you, of either sex, contemplating training in a gym and/or seeking general physical improvement, will need to know what is true and what is not. Here are a few popular misconceptions about weight- training from your friendly instructor.

“Muscles turn to fat if you stop training”…This is impossible as the two types of tissue are completely different. What happens is that muscle tissue atrophies [wastes away], while adipose[fatty] tissue increases, assuming that your calorie intake is the same as it was while training. However, once a certain muscle mass has been attained, it can be maintained by training once or twice a week, so don’t worry if there are periods in your life when you can’t work out 3 or 4 times weekly. 

“Women who do weight- training get big muscles”…Only women with particular genetics and/or high testosterone levels acquire masculine- like muscularity. Most females will find that their femininity is enhanced by improved tone and definition. This will give a woman a firmer and more shapely appearance.

“Strength training makes you muscle- bound with decreased flexibility”…Again, this is untrue if you observe a proper post- workout routine of long stretches [30 to 60 seconds for each major muscle group] plus maintenance stretches as necessary during your workout. Just as important is the maintenance of correct technique while performing your weight training exercises; in other words, a full range of motion.

“Weight training will damage your joints”…On the contrary, strength training will increase collagen protein production in the tendons and ligaments, thereby strengthening the joints.

“Aerobics are best for fat- burning”…When you perform low intensity aerobic exercise, fat breakdown contributes to 50% of your energy needs. However, the more intensely you exercise, the lower the percentage contribution of fat oxidation. Don’t exclude weight training because the greater the muscle tissue, the more calorie- burning fibers which keep working even while at rest.

“High repetitions build definition; low rep’s build bulk”…While weight training builds muscle size, it is diet that is more involved in providing definition.

“If you’re not sweating, you’re not training hard enough”…Research shows that, although a gym temperature of 65 to 75 degrees Fahrenheit is ideal for intensive training, once you have warmed up temperature doesn’t make that much difference.

“Train abdominals a lot to lose the fat around your waist”…spot reduction or even area fat reduction is difficult because fat is reclaimed from all over the body before it is reclaimed from any given site. Training abs will, however, re- build your stomach muscles and thereby contribute to an increased resting metabolic rate.

“When you do crunches, suck your stomach in otherwise your abs will bulge out”…Actually, as your abs become stronger, they tend to flatten due to improved tone. It is ok, however, to stabilise the body by breathing in and holding it for the crunch duration. You can increase the length of time your abs are contracting by pre- stretching them with a rolled- up towel underneath your lower back.

“Squatting will hurt your knees”…With good technique and form, squats are good for the knees as long as you don’t go too far or ‘bounce’. Slim, long- legged people like myself just need to be a bit more careful with the weights- that’s all.

“Stretching is the first thing to do when you enter the gym”…No, No, No! Trying to stretch cold muscles can cause more damage than do good. Do your 5 to 10 minute warm- up first, then perform your stretch routine. Your tendons, ligaments etc. will have warmed up a bit and become more pliable.

Does the idea of weight training still not appeal to you? Do you definitely not wish to go to a gym? Can you not afford to go to a gym? You can’t get to a gym? Don’t worry, the above knowledge will still stand you in good stead but you will perhaps need a mentor. I have done a lot of research on men’s chest issues and alternative ways to tackle these and general fitness problems. These are explored on 'The Best of Gynecomastia Treatments'