INDIAN WOMEN AND WEIGHT TRAINING MYTHS (PART 2)

INDIAN WOMEN AND WEIGHT TRAINING MYTHS (PART 2)

This is the second part of the blog in which I almost ENLIGHTENED my beloved FEMALE community regarding the myths and rumors about them lifting heavy, or picking up the weights , doing some bangin and clankin in the iron heaven....which shall make them into a ginormous bodybuilder... (oh no no NOT GONNA HAPPEN LADY) . And a personal request  to all my ladies.. please get over with the PATLI AND MOTI concept while exercising and working out and aim for strength, beautiful and toned muscles, overall well being and high levels of energy.
So with no further ado let us dig into some more...
FALSIES BELIEFIES...... 😐😐😐😐

Myth 4: A combination of light weights and high repetitions is the best way to “tone up.”

This is something I have heard since 5 years of my gym life...... and still any veteran gym going pretty woman would suggest it to a newbie who comes to the gym with some very high and absolutely cool expectations. Why though 🙅Ugh. Nothing could be further from the truth. Light weights can be useful for improving the strength-endurance of muscle tissue. However, neither light weight nor aerobic endurance training is effective for stimulating the muscle fibers responsible for growth and definition. Your lifting a little bit more of your capacity every time will break the muscle fiber and increase its endurance, without making it big 😍😍👍👍 so its definitely a win win for my lovelies isn't it?

pic credit : - muscleandfitness.com

Myth 5 : You can spot reduce fat

When you do side bends what happens is that without actually reducing any fat there, potentially making you bigger around the waist unless you change your diet as well.

Sit-ups will not remove belly fat. They can also wreak havoc on your lower back, and are an incomplete exercise.

Your body is genetically predisposed to storing fat in certain locations in a certain order.  When you start to lose weight, your body will lose the fat you currently have in a certain order as well – it might come off your arms first, then your legs, then your belly, then your chest, and THEN your butt. Or in a different order, depending on your personal genetic makeup. So after doing 100 crunches, please don't think that you have lost a few grams off your waist!!. 

pic credit :- healthline.com

Myth 6 :Men and women should train differently.

In most of the local gyms in the state, competent trainers make  their male clientele go through intense strength training routines with squats, dead-lifts, overhead presses,push-ups, pull-ups, and lunges and a heck lot of strong exciting stuff 😈😈😈

In those same gyms, other trainers (both male and female) are putting their female clientele through light weight dumbbell circuits, and stability ball squats for high repetitions, and having them do triceps kickbacks, machine hamstring curls, and more.😐😐😐 Why though?

There’s no reason that men and women can’t complete the same types of exercises.  While a guy can lift a certain way to get bigger, a woman can lift in the same way, but instead build that dense, tight, and lean look (patli hona h moti nai dikhna 😕😕😕😕)  that most are aiming for. 

Applause 👏👏 to the  hormones, estrogen, testosterone, genetic, and dietary differences, which certainly help both the genders end up with drastically different results. Remember, your diet is 80-90% of the battle!  🍲🥘

pic credit : naturade.com

Myth 7 : Want to lose weight? Just eat less !!!

NOOOOO ! Please don't bring this type of negativity anywhere near me or any other woman.This prevailing attitude is is the prime reason of Indian women and young girls being weak, miserable, irritable, and frustrated.

Yes, eating less will help you lose weight.  However, that is not the whole story.  Surviving on 1200 calories (or less a day) is a miserable way to go through life: always hungry, never happy.

Our bodies need real food, and they need enough of it in order to operate at optimum efficiency.You just have to correct your macros and micros, about which I shall make a separate discussion.. 

pic credit :- google images 

Myth 8 : Older women shouldn't do strength training  

After women reach menopause, and the potential for osteoporosis kicks in, many women tend to shy away from strength training for fear of injuring themselves.

Wrong! Wrong! Wrong!

That is the PERFECT time to strength train!!. In post-menopausal women, strength training “preserves  bone density while improving muscle mass, strength, and balance in postmenopausal women.” as described in studies. 

Age is only a number.  Women don’t get old and thus have to stop strength training, they get old WHEN they stop strength training!  So, if this 80-year old grandma can strength train, what’s your excuse?

pic credit : independent.co.uk

You can interact with me via dm on instagram 

@fitindianwoman . I would love to hear from you !!.

INDIAN WOMEN AND WEIGHT TRAINING MYTHS (PART 1)

INDIAN WOMEN AND WEIGHT TRAINING MYTHS  (PART 1)

In every issue of women’s fitness magazine or in every social media including Instagram, Indian YouTube channels and Facebook  you’re presented with a new workout that promises crazy results in minutes a day by ‘toning muscles’ with light weights and crazy equipment. You’re promised super-foods that specifically target belly fat, and ab workouts, butt workouts, and thigh workouts that are designed to “tighten those problematic areas.” But the question being the same since ages.....

"kya main in sab tariko se patli ho jaungi?" (will I be lean after trying all these methods? )

pic credit :getfitpics.wordpress.com


You may become slim and lean for a particular amount of time , or until you keep on following a particular diet , but mostly the word  "diet"  itself gives a vibe that it is not sustainable for a very long period of time, and when you go back to eating normal and leaving it, you will gain everything back , maybe a few kgs more( nightmare!).

So is there a solution ? Yes it is. It is called strength training, or resistance training or even simplified as training with weights. But when it comes to this type of training there are many myths rumors  which obviously comes in our way. As said by our female counterparts in family " beta zyada wajan mat uthao ladkio k liye acha nai hota" ( honey don't pick too much weight ,  its not good for girls).So today being an Indian woman I shall take the privilege to enlighten every Indian female on the MYTHS of weight training by WOMEN.


pic credits: oxygenmag.com

MYTH 1. YOU WILL GET BULKY FROM PICKING UP HEAVY THINGS. 

 You have seen  those women bodybuilders who look really bulky and don't want to look like one? Don't worry you won't .They eat, train, and take supplements specifically so they can look like that! 

Here’s the truth: when you pick up heavy things, your muscles get STRONGER (but not necessarily bigger). If you inject  yourself testosterone and eat excess calories than you are burning every day, sure…you could get bigger. However, if you pick up heavy things, and eat a caloric deficit (and eat the right kinds of food – actual healthy foods), your muscles will get stronger and denser; you will burn the fat on top of your muscle, and you will get that “toned” look that you dreamed about.

MYTH 2. YOU WILL NEED TO BECOME PROTEIN FREAK.

Don't pay attention to the hype that once you start lifting, your body 

suddenly needs a excessive nutrients. Yes, weightlifting breaks 

down tissue in order to build muscle — and yes, protein is what builds this muscle — but according to the Academy of Nutrition and Dietetics (AND), protein need of non athletes are not as high as commonly perceived.High-protein whole foods like Greek yogurt, meat, seafood, soybeans, tofu , chhole, eggs are some power foods which can easily help you reach daily protein goals through diet alone, without the addition of supplements.

pic credit : limitlesslyfit.com

MYTH 3. AEROBIC EXERCISE IS THE MOST EFFECTIVE WAY TO BURN FAT.

When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process happen (generally referred to as the ‘afterburn’ effect).  What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout.

Aerobic training can be an efficient way to burn calories, but it often doesn't provide enough stimulus to increase levels of lean muscle, which are metabolically more efficient because they burn calories even when the body is at rest. BMR or your Basal metabolic rate increases which means your metabolism stays elevated for a period of time after exercise and you continue to burn calories hours after the end of your workout.

please refer part two for more myths..... 

pic credits :- google images 

You can interact with me via dm on instagram 

@fitindianwoman . I would love to hear from you !!.

We all have a Purpose in this World

Wonderful people If you like this blogpost , do comment and lemme know , and you are always welcome to share any errors or suggestions Thank you lovelies for reading it :) Power to all of you :)

We all have a Purpose in this World

It doesn't matter how much incapable you consider yourself at times, when things aren't working fine, you are completely confused who you are ,what you are made of, what makes you different and with what purpose you are born. At that time the best thing to do is self introspection. Some ways of finding your inner secrets are meditation, maintaining a journal but the best being hit and trail method. Try multiple things , learn , analyse and then decide what drives you.What makes you creative and awakens your inner soul.I know it will take time , but believe me it will be worth every single effort of yours . Just get a taste of multiple work stuff and stop sitting and waiting for the thing which drives and clicks you !

Who Was I , Who am I and Who I will be ?

I have always been a person considered as a perfectionist. I did things with an idea of the best version it can be until I realized that in the real world there is nothing as perfect. I was brilliant in studies, drama and theater throughout my school , yet my destiny like any average Indian child was chosen in studies looking at my sparkling grades. I completed my Engineering in computer science in the year 2017 with 75% honors, grabbing a placement at a leading IT firm , yet I was directionless, uninterested, unmotivated simply by the thought of working as an engineer for the rest of my life.

I was introduced to fitness, nutrition and workout by a close friend in the year 2014, when I first began working out only for making the weight scale turn up in my favor, but every time I finished my workout I felt closer to God, self confidence in me peaked up and ultimately during my graduation I lost and gained and lost up to 15 kg( bulking and cutting), simultaneously understanding my body and how it works. Post my graduation whatever I tried or thought of doing it always had one post career completion commitment and that was to immediately join a gym and sculpt myself.

One fine day still in pursue of my goals I realized that a major percentage of the world is unfit , fat, suffering from several medical complications such as diabetes,cardiovascular failures, blood pressure etc. And the worst part being not only youth but young kids had acute and chronic obesity, menstrual cycle issues, lusterless skin and hair ,and several diseases including diabetes and hypertension hit upon them. I was struck with the thought of not only making myself fit, beautiful and confident but also contributing to the world by making people fit, strong, beautiful and confident.

All of a sudden my mind became clear 😇😇😇
I knew what I had to do, what I have to do, and what I will do for the rest of my life. My questions had been answered, purpose defined and I was ready to start afresh. I decided to study the ABCs of weight training and bodybuilding and create a blog so that the knowledge always passes on to the everyone specially to the youth counterparts in India, a majority of which has  little to no knowledge regarding how weight training done right, can fulfill all their expectations and their wildest body goals too.

Hence cutting the long story short I choose my passion, I choose happiness of waking up everyday and transforming lives of people. We all should muster enough courage to identify the self, and do what you should do rather than doing what comes in your way.Sometimes don't go with the flow, make your way in the storm. YOU CAN ALWAYS DO IT !

You owe it to yourself and your body !!!

pic credits :- google images 

You can interact with me via dm on instagram 

@fitindianwoman . I would love to hear from you !!.