Weight Gain Myths

Weight Gain Myths



The vast majority of​ myths about weight gain are mostly passed down from
"gym talk" and so-called experts who know nothing about the​ body's workings.

Myths that lead to​ wasted time,​ frustration and if​ are taken blindly as​ truth,​ can really set back your progress in​ the​ gym. Don't believe everything you hear in​ the​ gym when it​ comes to​ exercise and weight gain,​ do the​ research yourself.

Simple,​ basic principles apply to​ all weight and muscle gain such as​ progressive overload,​ variable frequency of​ reps and high intensity workouts. Lets take a​ look at​ some of​ the​ most common weight gain myths.


High repetitions burn fat while low repetitions build muscle.

Progressive overload is​ needed to​ make muscles bigger.
Meaning that you need to​ perform more reps than you did
for your last workout for that particular exercise.
If you perform the​ same amount of​ reps at​ each workout nothing
will change on​ you,​ also if​ the​ weight doesn’t changes on​ the​ bar nothing
will change on​ you. You need to​ become stronger.

Definition has two characteristics,​ muscle size and a​ low
incidence of​ body fat. to​ reduce body fat you will have to​
reduce your calories; the​ high repetition exercise will burn
some calories,​ but wouldn't it​ be better to​ fast walk to​ burn these off?
Better still; use the​ low reps to​ build muscle,​ which will
elevate your metabolism and burn more calories (less fat).


Vegetarians can’t build muscle.

Yes they can! Strength training with supplementation of​
soy Protein Isolate has shown to​ increase solid bodyweight.
Studies have shown that athletic performance is​ not impaired
by following a​ meat free diet,​ and people strength training
and consuming only soy protein isolate as​ a​ protein source
were able to​ gain lean muscle mass.


Strength Training will make you look masculine.

If it​ is​ not you’re intention to​ bulk up from strength training
you won’t. Putting on​ muscle is​ a​ long hard slow process.
Your strength-training regime coupled with quality food will
determine how much you will bulk up. to​ bulk up you also require
more food. Women don't produce enough testosterone to​ allow
for muscular growth as​ large as​ men.


By working out you can eat what ever you want to.

Of course you can eat whatever you want,​ if​ you don't care
how you want to​ look. Working out does not give you an​ open license
to consume as​ many calories as​ you want. Although you will
burn more calories if​ you workout than someone who doesn't,​
you still need to​ balance your energy intake with you energy
expenditure.


If you take a​ week off you will lose most of​ your gains.

Taking one or​ two weeks off occasionally will not harm your
training. By taking this time off every eight to​ ten weeks
in between strength training cycles it​ has the​ habit of​ refreshing you and
to heal those small niggling injuries. By having longer layoffs
you do not actually lose muscle fibres,​ just volume
through not training,​ any size loss will be quickly re-gained.


By eating more protein I can build bigger muscles.

Building muscle mass involves two things,​ progressive overload
to stimulate muscles beyond their normal levels of​ resistance
and eating more calories than you can burn off. With all the​
hype about high protein diets lately and because muscle is​ made
of protein,​ it’s easy to​ believe that protein is​ the​ best fuel
for building muscle,​ however muscles work on​ calories which
should predominately be derived from carbohydrates.


If I'm not sore after a​ workout,​ I didn't work out hard enough.

Post workout soreness is​ not an​ indication of​ how good the​
exercise or​ strength training session was for you. the​ fitter
you are at​ a​ certain activity,​ the​ less soreness you will
experience after. as​ soon as​ you change an​ exercise,​ use a​
heavier weight or​ do a​ few more reps you place extra stress
on that body part and this will cause soreness.


Resistance training doesn't burn fat.

Nothing could not be further from the​ truth. Muscle is​ a​
metabolically active tissue and has a​ role in​ increasing
the metabolism. the​ faster metabolism we​ have the​ quicker
we can burn fat. Cardio exercise enables us to​ burn
calories whilst exercising but does little else for
fat loss afterwards.

Weight training enables us to​ burn calories whilst
exercising but also helps us to​ burn calories whilst
at rest. Weight training encourages muscle growth
and the​ more lean muscle mass we​ possess,​ the​ more
fat we​ burn though an​ increased and elevated metabolism.


No pain no gain.

This is​ one myth that hangs on​ and on. Pain is​ your body
signalling that something is​ wrong. if​ you feel real
pain during a​ workout,​ stop your workout and rest.
To develop muscle and increase endurance you may need
to have a​ slight level of​ discomfort,​ but that's not
actual pain.


Taking steroids will make me huge.

Not true,​ strength training and correct nutrition will
grow muscle. Taking steroids without training will not
make you muscular.

Most steroids allow faster muscle growth through greater
recovery,​ while others help increase strength which
allows for greater stress to​ be put onto a​ muscle.
Without food to​ build the​ muscle or​ training to​ stimulate
it nothing will happen. Most of​ the​ weight gain seen
with the​ use of​ some steroids is​ due to​ water
retention and is​ not actual muscle.


Strength training won’t work your heart.

Wrong!! Strength training with short rest periods will
increase your heartbeat well over a​ hundred beats
per minute. For example,​ performing a​ set of​ breathing
squats and you can be guaranteed that your heart will
be working overtime and that your entire cardiovascular
system will be given a​ great overall body workout.

Any intensive weightlifting routine that lasts for
20 minutes or​ more is​ a​ great workout for your heart
and the​ muscles involved.


I can gain muscle and lose fat at​ the​ same time.

Wrong. Only a​ few gifted people with superb genetics
can increase muscle size while not putting on​ body fat.
But for the​ average hard gainer,​ they have to​ increase
their muscle mass to​ its maximum potential and then cut
down their body fat percentage to​ achieve the​ desired shape.




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