Myths of Women’s Weight Training and Female Bodybuilding

The myths about women’s weight training and female bodybuilding do not ever seem to go away. With this article, I’d like to share the facts regarding weight training and female bodybuilding.

Women’s Weight Training Myth #1 -Weight training makes you bulky and masculine.

Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones training-at-home-small-e1342483209910responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

Women’s Weight Training Myth #2 – Exercise increases your chest size.

Sorry girls. Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.

Women’s Weight Training Myth #3 – Weight training makes you stiff and musclebound.

If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Women’s Weight Training Myth #4 – If you stop weight training your muscles turn into fat.

This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

Women’s Weight Training Myth #5 – Weight training turns fat into muscle.

More alchemy. This is the equivalent of saying that you can turn any metal into gold; don’t we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

_DSC7768-2Women’s Weight Training Myth #6 – As long as you exercise you can eat anything that you want.

How I wish this were true also! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates (hardgainers) that no matter how much they eat or what they eat, they rarely meet or exceed the amount of calories that they burn in one day unless they put their mind to doing so. Therefore, their weight either remains stable or goes down. If you are confused about nutrition, please read Nutrition Basics.

Women’s Weight Training Myth #7 – Women only need to do cardio and if they decide to lift weights, they should be very light.

First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change.

Women Should Train Hard

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I have trained with women that train as hard as I do and they look nothing but feminine. If you want to look great, don’t be afraid to pick up the weights and lift hard!

I hope this helps!

Until next time, take care and train hard!

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Natural Bodybuilding FAQ: Are Bodyweight Exercises Good For Muscle Mass Gains?

Today I want to share with you a video blog on whether bodyweight exercises are good natural bodybuilding choices for gaining muscle mass.

[Note: For more videos, be sure to SUBSCRIBE to my YouTube Channel by either clicking on the SUBSCRIBE button on the video or by visiting my YouTube Channel here and clicking subscribe: www.youtube.com/hugoriverafitness]

Natural Bodybuilding FAQ: Are Bodyweight Exercises Good For Muscle Mass Gains?

Are Bodyweight Exercises Good For Muscle Mass Gains?
Yes. Bodyweight exercises are great for gaining muscle mass. Since you have to carry your own bodyweigh through space you activate more muscle fibers and thus, that activates more muscle fibers than doing the exercise in a machine which constricts you to a 2-dimensional universe where not nearly the amount of muscle fibers is needed in order to move the resistance.

How to Make Bodyweight Exercises More Effective and Challenging
You can do this by slowing down the motion and using perfect form! So for example, take 4 seconds to go down, hold yourself as you contract the muscles at the bottom of the movement, go back up taking 2-3 seconds and then taking a full 1 second contraction at the top of the movement.

Remember that Time Under Tension is one of the key variables for gaining muscle mass. At the beginning it may be hard for you to feel your muscle contractions but as the brain learns how to activate your muscle fibers you will feel your contractions that much better.

What Are Good Natural Bodybuilding Bodyweight Exercises?
Bodyweight exercises are an awesome way to train at home when you have no equipment available. Below are a list of exercises that you can do at home:

Chest: various push-ups
Back: various pull-ups (do need a pull-up bar for this)
Shoulders: Hand stand press
Biceps: close grip chins
Triceps: close grip push ups, triceps dips
Quads: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats
Hamstrings: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats
Calves: standing two-legged calf raises, one legged calf raises
Abs: various forms of crunches and leg raises

Advice For Beginners
Just do 1 set of each of these exercises 3 times a week (Monday, Wednesday and Friday for example). After 3 weeks you can go up to 2 sets. By week 6, you can increase again your sets to 3.

As you get more advanced, depending on what your goals are, you can opt to split your exercises by having an upper body day and a lower body day. At this time you can add more sets as well (4-5 per exercise doing between 10-15 reps and resting 40 sec to 1 min in between sets).

If you have found this knowledge useful you may want to check out the MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program (with over 21 weeks worth of workouts) for FR E E. For details and review of the MI-40 program click here.

3 Quick and Easy Natural Bodybuilding Breakfast Ideas

Alot of people have asked me for some good natural bodybuilding breakfast ideas. As a result, here they are:

My breakfast typically consists of 50 grams of carbs, 45-50 grams of protein, & 7 grams of good fats. Now, if you are a woman you can still use these! Simply cut the serving sizes in half.

Breakfast #1:

Quaker oats (1 cup) with
1 cup of egg whites with 2 full eggs

OR

1/2 cup of egg whites with 1 scoop of ProV60

 

Breakfast #2:

7 plain rice cakes with
1-1/2 scoops of ProV60

OR

1 cup of egg whites with 2 full eggs

OR

1/2 cup of egg whites with 1 scoop of ProV60
15 almonds

 

Breakfast #3
Grits (1/2 cup) with
1-1/2 scoops of ProV60

OR

1 cup of egg whites with 2 full eggs

OR

1/2 cup of egg whites with 1 scoop of ProV60
15 almonds

Notes:

  • When gaining muscle exclusively you may add strawberries and/or raspberries to your breakfast.
  • When losing fat, I may add the fruits only on my high carb days.

Is It Okay to Have A Cheat Meal While Trying to Lose Weight?

Who says that you have to eat the same thing over and over again or cannot break your diet for a meal while trying to lose weight?

That is right, you can have a cheat meal once a week and still get the weight loss results that you deserve. You may be wondering how and think that this goes against the traditional mindset that the media or experts have told you, but I do it all the time and still stay in great shape.

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How Long Before You Notice Results From Working Out?

How Long Before You Notice Results From Working Out?
Anthony Alayon: Author of the Fat Extinction Program
http://www.fatextinction.com

This is a question I will answer in this video! Enjoy!

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I Added Bodybuilding Workouts to my Weight Loss Plan and Stopped Losing Weight – Why?

In this article I talk about why if you add natural bodybuilding workouts to your weight loss program sometimes you stop losing weight. [Read more…]

Natural Bodybuilding Exercises for the Legs and Abs That You Can Do at Home Without Equipment

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3 Delicious Fat Burning Meals

One of the main reasons I was able to lose 30 lbs in 3 months was because I did not get tired of 3 delicious fat burning meals. You may wonder how in the heck can 3 meals help you burn fat and be delicious at the same time.

Well, the answer is simple when you stop and see what these meals were. I applied a little known trick to my daily diet and before I knew it, presto I had lost my stomach fat and had a chiseled mid section.

Enough about how great of results these meals have given me, let’s look at what they are and how they can do the same for you as they did for me.

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Glycemic Index: The Importance Of The Glycemic Index In A Bodybuilding Diet

The Glycemic Index (or GI for short) is a measure of how quickly your blood sugar rises after ingesting a carbohydrate. Basically, once you consume a carbohydrate and it gets digested it gets turned to glucose (blood sugar). Blood sugar is used by the body to manufacture ATP (Adenosine Tri-Phosphate), which is the molecule that the body uses to power up all of its functions. You can think of ATP as your body’s fuel, as without ATP, your organism would not be able to function.

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