When you want to lose weight, firm your body and just feel good, you cannot follow the wrong signposts. We present 5 myths about the weight loss of women which have repeatedly thwarted plans to achieve a perfect figure – not just for the summer.
5 myths about women’s slimming-introduction
Both men and women believe in the myths about slimming. However, ladies are more likely to practice several-day detoxification diets, extreme reduction of calories and try various „miraculous diets”. However, none of the above methods gives a long-lasting effect, and the results achieved disappear after a short time, guaranteeing us to return to the state before the change. In slimming there is no place for myths, see what you have done wrong so far!
- Lifting heavy weights is not for reducing women
A woman who decides to exercise in a free-weights zone usually avoids heavier weights. The opinion that lifting heavier dumbbells or barbells does not work during the reduction is completely wrong. It has been proved that increasing the load has a beneficial effect on fat burning, because then we generate more effort, allowing more energy to be used. In addition, the muscles that expand due to this stimulus (to a limited extent – after the caloric deficit – the fiber growth is significantly reduced) will consume more calories in the future.
What to do?
Do not be afraid to take some extra kilos on your barbell. Of course, remember that the progression of weight cannot negatively affect the technique of performed exercises.
- A large caloric deficit is beneficial
On the internet, you can find information that allows you to convert kilograms into calories, which you must reduce. Unfortunately, switching to a 1000 kcal per day diet will not accelerate your burning, and will lead to metabolic problems, health problems, as well as hormonal disorders, which will eventually result in weight gain.
What to do?
A safe limit of weight loss of up to 1 kg per week has been established a long time ago. Every day, you should subtract 250 – 400 kcal from your caloric demand. It is important to start with the lowest possible deficit and increase it only when it ceases to be effective.
- Long running is the best for slimming
It is not true that a steady, long-lasting effort is the best solution to lose weight. Of course, people running in this way are slim, but in a specific way. They overcome a huge number of kilometers, which generates high calorie consumption. You, during your training plan, should use intervals, i.e. a short-lived but intense effort, followed by a break and resumption of activity.
What to do?
Choose a treadmill, bike, cross-trainer – a device that will allow you to change the pace. Perform 2 minutes of subjectively intense activity and 2 minutes of activity that will allow you to lower your heart rate and relax a bit. It can be a sprint that transforms into trotting. Increase the pace or shorten the break as the form increases. The use of interval training will favorably affect the acceleration of metabolism. In addition, it will allow you to stabilize your blood pressure and cholesterol levels. An important element will be the inability to get used to an activity, which is a guarantee of regular progress. Intervals also mean saving time with the ability to build muscles, which is followed by intense exercise.
- Training on an empty stomach burns fat the best
If you want to go for a walk, you can do it on an empty stomach. However, if it is supposed to be a full-sized training, do not do that. Large activity with an empty stomach is not only a risk of fainting and lack of energy, but above all the burning of muscle proteins, not fat, as it may seem.
What to do?
If you train in the morning, reach for the easy-to-digest pre-workout meal. The whey protein shake that will provide us with some carbohydrates, as well as proteins that will protect against catabolism, will work perfectly here. It is an easy-to-digest and quick to prepare solution.
- Detoxification diet
For some people, it seems that a few days of vegetable diet will allow them to cleanse the body of accumulated toxins. This is not true. The system does it regularly thanks to the liver and kidneys. If we have a problem with toxins, and we want to help natural processes, we should constantly change the diet for a healthier one, rich in vegetables and fruit, and not only detoxify once in a while. In the end, such a process also results in a drastic cut in calories that we were to avoid.
What to do?
Throw away trans fats from the diet and introduce a variety of vegetables and fruit that will help the body functioning.