6 Strength Training Myths (for Women) Debunked

When it comes to lifting weights, everyone has an opinion. One day you hear heaving heavy weights will leave you looking like a linebacker (it won’t). The next day, rumor has it that supermodel limbs are a mere 10 minutes away thanks to the Miracle Machine du jour (not in this lifetime). The fact is, those little hand weights aren’t the only dumbbells lurking around your gym. If all this conflicting information is enough to make you burn your jog bra and bag working out altogether, fear not: We sought out two of the most in-the-know pros in the fitness industry to clear up your confusion once and for all.

1. If you lift weights, you’ll bulk up. 

"It’s physiologically impossible," says Michael Wood, director of the Sports Performance Group in Cambridge, Mass., and an exercise physiologist at Tufts Research Center on Aging. The reason? Testosterone is responsible for a muscle’s bulk, and women simply don’t have enough of this predominantly male hormone to build Schwarzenegger-sized bulges. "Because muscle is denser than fat, strength training actually makes muscles shapelier," Wood says.

2. Weightlifting will get rid of saddlebags and any other unsightly bulges. 

If you buy that, rumor has it there’s a Chiseled Cheekbones Through Self-Hypnosis franchise looking for investors. The sorry truth is that there is no such thing as "spot reduction." If you have a ripple here or a bulge there, your only recourse is to reduce fat all over. The best way is with a combination of cardiovascular exercise and strength training, says Norm Meltzer, a former competitive weightlifter. Here’s why: Regular aerobic exercise burns calories and helps melt flab. Combine it with strength training (via free weights or weight machines), and you’ll beef up your lean muscle mass, turning your body into a round-the-clock calorie-burning factory. (Experts estimate you need to take in an extra 50 to 60 calories per day just to maintain each pound of muscle you add to your frame.) "Area-specific exercises can improve appearance," Meltzer says, by tightening underlying muscles. "But it’s wishful thinking that you can choose where to burn fat."

3. In order to see results, you need to work every muscle individually. 

Not only is it unnecessary to work each of your more than 600 muscles separately, you actually get a better workout (as in faster results in less time) by performing compound moves. Think squats, lunges, dips, push-ups. "Multijoint movements burn way more calories than single-joint exercises, so you get double the bang for your buck," says Wood. Another benefit: Unlike single-joint exercises (like a biceps curl or leg extension), compound moves mimic activities you’re likely to perform in everyday life. This greatly reduces the chance you’ll pull a muscle performing simple tasks like vacuuming or hauling groceries.

4. You need to eat a lot more protein if you lift weights. 

Your recent Perdue stock purchase aside, probably not. "The RDA protein requirement is .8 grams for each kilogram of body weight [1 kilogram equals 2.2 pounds]," says Wood. "With athletes, the number is only slightly higher, at around 1 gram per kilo." For a 130-pound woman, that translates into roughly 47 to 60 grams of protein a day. According to Wood, your liver and kidneys can only assimilate so much protein. Despite the pasta phobia that seems to be sweeping the nation, if you’re underconsuming anything, it’s probably healthy carbohydrates such as fruits, veggies, whole grains, rice, cereal, and juices — all key nutrients for muscle building. "Carbs are our bodies’ main source of fuel and should make up between 50 percent to 60 percent of your total caloric intake," Wood says. "Without adequate amounts, you may have difficulty sustaining a workout."

5. For maximum definition, the more repetitions of each exercise, the better. 

Au contraire, mes soeurs. "The only way you will ever see gains in strength, size, or power is by taking a muscle to momentary fatigue," Wood says. That means that you have to lift a challenging weight. "Once you can easily perform 12 repetitions of an exercise, increase the weight by 5 percent." Meltzer adds that as a part of a multidimensional approach to training, low-weight workouts aren’t entirely without merit: "Repetition builds endurance, which is important — especially if you participate in a sport," he says. In general, try to do at least two sets of each exercise and use a weight that’s heavy enough so that you can barely lift it by the end of the second set.

6. If you stop working out, your muscles will turn to fat. 

Think apples and oranges: Fat and muscle are two different substances, and one cannot, will not, and has not ever turned into the other. Less of one simply means more room for the other. "When you stop using your muscles, your body becomes significantly less efficient at burning calories, which allows the pounds, in the form of fat, to creep back on," Wood says. If, say, a 150-pound woman stopped strength training, she may continue to see the same number when she steps on the scale, but her ratio of fat to muscle will shift dramatically. Women who work out with weights can slow the 10 percent loss of strength per decade that occurs in women who don’t train with weights.

This article was originally published on rd.com

High Protein Diets: Good or Bad?

Lose weight while feasting on steak, burgers, cheese, and bacon? All without feeling hungry? What’s not to love? Meat lovers have flocked to high-protein, low-carb plans like Atkins, Zone, Protein Power, and Sugar Busters. While these diets can work, you need to carefully consider the risks and rewards before deciding if one is right for you.

How Much Protein?
Protein may be half of your day’s calories. Most of this extra protein comes from animal sources like meat, eggs, and cheese. Often, these diets severely restrict foods like cereals, grains, fruits, and vegetables. Do they work? Research says yes.

How Do High-Protein Diets Work?
When you cut out carbohydrates, you lose weight quickly because you lose water. Then, with no extra carbs; the body begins burning its own fat for fuel -- a state called ketosis. This may make dieting easier because you feel less hungry. But ketosis can cause headaches, irritability, nausea, kidney trouble, and heart palpitations

Are High-Protein Diets Safe?
Medical experts don’t agree. The American Heart Association doesn't recommend high-protein diets. Too many fatty meats and dairy foods can raise your cholesterol and risk of a heart attack. Not eating vegetables and grains robs your body of fiber and critical nutrients. However, high-protein diets can help fight obesity. A more moderate diet, which cuts fat but doesn’t cut too many carbohydrates, may work safely.

Starting a High-Protein Diet
Be choosy. The most nutritious high-protein plans are low in fat and include some carbs. Avoid extreme plans, with huge helpings of fatty meats and not many vegetables and grains. Your doctor may be able to steer you to better plans.

Say Hello to High-Protein Beef 
Nothing says protein like a nice juicy steak. And if you choose a lean cut, you will get all of the protein with far less fat. In fact, a lean cut of beef like a top round steak has barely more saturated fat than a similar-sized skinless chicken breast. 

Think White Meat 
Chicken and poultry pack plenty of punch in a high-protein diet. If you choose white meat you’ll get a lot less fat than if you eat dark. To slim your meal down even further, remove the skin, which is bursting with saturated fat

Don't Overlook Pork
Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. What's more, the cuts available today are 31% leaner than they were 20 years ago

Fish Offers Healthy Fats
Fish is a no-brainer -- it's loaded with protein and almost always low in fat. Even the fish that have more fat, such as salmon or tuna, are good choices. That's because the fat in these fish is generally the heart-healthy kind known as omega-3 fatty acids. Most diets don't contain enough of this good-for-you fat that may lower your risk of cancer, arthritis, and heart disease

Eggs Are a Cheap Form of Protein
Eggs do have a lot of cholesterol, but one a day is safe for healthy adults. The yolk has all of the cholesterol and less than half the protein, so you might opt for egg whites. But even if you eat the yolk, remember that only a small amount of the cholesterol in food gets into your bloodstream. Saturated fats and trans fats are more likely to raise your cholesterol levels.

Soy: It's High in Protein, Too
Tofu, soy burgers, and other soy-based foods are nutritious plant-based sources of protein. An added bonus: Eating 25 grams of soy protein daily may help lower cholesterol.

Beans: Full of Fiber and Protein 
Beans pack a powerful one-two punch -- they are loaded with protein and full of fiber. Along with protein, fiber helps you feel full longer and also helps lower cholesterol. One and a half cups of beans has about as much protein as 3 ounces of broiled steak.

Low-Fat Dairy 

Milk, cheese, and yogurt are not only protein-rich; they also provide calcium for strong bones and a healthy heart. Low-fat, nonfat, or reduced fat dairy products can help you keep calorie counts down.

Go Whole Grains, Go Fiber
Most high-protein diets limit grains, so make sure the grains you do eat are pulling their weight. Stay clear of white breads and pastas and choose their whole-grain cousins instead. Whole-grain versions are rich in fiber, which can be lacking in a high-protein diet. High-protein cereal or energy bars can give a quick boost, too. Just make sure they’re not high in sugar or fat.

Leave Room for Fruits and Veggies
Make sure you leave room for fruits and vegetables in a high-protein diet. These nutritious gold mines contain powerful antioxidants that aren't found in most other foods, and research suggests that people who eat plenty of fruits and veggies may lower their risk of cancer.

More Protein, More Risks?
The medical community has concerns about high-protein diets, especially when used long-term. Diets that are high in saturated fat and low in fiber, like many high-protein diets, can increase cholesterol levels and may raise the risk of heart disease and stroke. Other potential health risks when high-protein diets are used long-term include brittle bones (osteoporosis) and kidney disease.

This article was originally published at WebMD.com

Portion Control & Size Guide

We’ve all heard it before, portion control is another essential pillar to effective weight loss. If you’re like most of us and confused over how much is a good serving of each food, here’s a handy printable portion guide from WebMD.

Keep it with you whenever you’re eating out!

This guide was originally published on WebMD.com