(photo credit: Lowell Baucum)
1.) You have to eat 5 to 6 small meals every 3 to 4 hours.
There is actually no scientific evidence supporting this statement as far as your metabolism is concerned. I’ve heard this statement numerous times in the fitness industry and never thought to ask if there was any scientific evidence to support it. This is usually told to people by their trainer or coach. I’m sure these coaches have only the best of intentions for their clients when telling them to eat several small meals throughout the day. I can tell you that eating this way, for me personally, is best at keeping my hunger at bay and in turn helps me stick to my diet. It also helps maintain my blood sugar levels. Periods of intermitten fasting are not going to wreck your metabolism or completely derail your fitness goals. Just try to stay consistent about it and don’t allow yourself to become so hungry you then get “hangry”. That usually leads to poor food choices, at least for me it does anyway.
2.) Muscle weighs more than fat.
If I hear this statement one more time, I think I might scream. How does the old riddle go? “which weighs more 100lbs of gold or 100lbs of feathers?” Whatever it was, the point is that they weigh exactly the same because they’re both 100lbs. 5lbs of fat weigh exactly the same as 5lbs of muscle. Muscle is more DENSE than fat, meaning it will be taking up less space on your body. I’ve included a visual aid to help illustrate.
3.) Breakfast is the most important meal of the day.
While I don’t consider this statement complete BS, I just think some have shifted the focus on breakfast and some see it as a free pass to eat whatever they feel like since, hey it’s the most important meal. In my opinion, the most important meal of your day is going to be the one you eat right after your workout. Your body is hungry and going to use every bit of that meal as fuel and muscle recovery. For a long time I didn’t even eat breakfast, but now breakfast is my favorite meal of the day. I don’t recommend skipping breakfast, and only drinking coffee until lunch time. Only because (refer back to point #1) this could lead to poor food choices because you’re hangry. Definitely eat breakfast but there’s nothing wrong with waiting until “brunch time” to eat.
4.) Women lifting weights will make them “bulky” or “manly looking”.
This is a BIG one right here! I could rant for hours about this one in it’s own blog post but I will try to keep this as brief as possible. Long story short, LADIES! YOU WILL NOT GET MUSCLES AS BIG AS A MAN FROM LIFTING DUMBBELLS!!!!! Most people have no idea how incredibly ignorant that statement sounds until they start lifting weights and TRYING to increase muscle mass. It’s like saying, “I don’t want to work any overtime at help pay my bills because I don’t want to get too rich”. I lift very heavy weights/dumbells 5 days a week and have been for over two years now. No one has told me that I look like a man or that I have manly muscles. Not yet anyway……..
best analogy I can give you in regards to lifting weights and building muscle is this. Imagine an empty glass jar. Now wad up a piece of tissue paper and put it in the jar. OK, now do that until the jar is full of wads of tissue paper. Did the jar get any bigger? No, it didn’t. That is basically what you are doing when building muscle mass. Over a LONG period of time with the correct nutrition, training, hydration, rest, consistency, etc. you will start to gain and increase muscle size. But for a woman this will most likely take a very LONG time. (also, refer back to point #2 and check out the picture of 5lbs of muscle) Again, I could go on and on about this but I will stop right there. Just know this, the benefits of resistance training outweigh the benefits of simply doing cardio. Ladies, it does us so much good to increase our muscle mass on our bodies. Muscle is metabolicly active so by having more muscle on your body, you will be burning more calories even at rest. When choosing weight training over cardio, think of it as depositing money into your savings account rather than into your checking account. (this goes for men also). So next time you find yourself walking into the gym, trying hitting the weights first before jumping on the treadmill.
Think.Do.Be SMART! Crazy, healthy and happy,