The Myth of Muscles

I have been thinking a lot about muscle development recently in my conversations with people about their fitness goals and their perception of strength and weight training. So I thought I would dispel some myths about this vital form of training.

If you do lots of weights, you will get big and bulky. Verdict: False.

Weight training is for strength acquisition and muscle development, yes. However there are certain factors at play for hypertrophy (gaining muscular size) to be achieved. Men gain muscle mass faster than women simply because they have more testosterone. Testosterone helps muscles gain size; hence why body builders illegally take additional testosterone and other stimulants (often referred to as Human Growth Hormone HGH) to increase the ability to gain muscle size quickly and easily. Natural training would not produce enough testosterone to gain the results they want. Females do not even come close to having enough testosterone in their body to produce the muscle mass of an average male and thus will not become as big and muscular as men.

Another factor that must be considered is the type of weight training a person does. Weight training can be used, and is recommended for, all types of fitness goals. The type of training differs based on the desired outcome. For a person who is using hypertrophy training, they will focus on high volume of weight and low amount of repetitions. They will also give the muscle long rest periods in between sets of exercises. This is different to a person training for weight loss; they will use lighter weights but lots of repetitions and little rest time as to keep the heart rate up!

Thus weight training can easily be tailored to provide the results you desire; improving your fitness and figure without making you too bulky.

Weight training is only for muscle appearance. Verdict: False.

Weight training is an essential part of keeping our bodies fit and healthy (and I stress healthy). Lifting weight is paramount for the strengthening of healthy bones and joints and promotes longevity in the functioning of all parts of the body. The training also improves co-ordination and balance and in the long run will aid in the prevention of injuries and diseases that affect the muscles and bones, and example of such being a disease like Osteoperosis.

Muscle acquisition is also the key in weight loss. Muscles require a lot of energy to function thus requiring more food from the body. Those weight training need to provide the body with good nutrition on a regular basis which in turn regulates and raises the metabolism. Muscles burn more fats and use more calories; simply, the more active your muscles are, the more calories they will burn!

And let’s face it; we look pretty good when we are toned!

Ever considered weight training? A little daunted by the idea? That’s ok, come and chat with me, Ellen, about Personal Training and see how some structured weight training can benefit your life!! You can contact me on Ellen@dancedynamics.com.au or 9427 8887 (Richmond studio).

New Year Kick Start: How to shed those Holiday Kilos

It’s that time of year again, the holidays are over and it is time to get back into the swing of day to day life. Autumn is just around the corner and before too long it will be time to once again pull on those favourite jeans. All good holidays contain life’s little indulgences; food, wine and relaxation. However, February is here and it is time to break those bad habits and prepare for the year ahead. So here are a few easy ways to get back into the swing of things and shed those extra kilos we gained over the break!

1.      Detoxing: A healthy, sensible detox is a great way to cleanse the body of bad toxins that we accumulated in our body during the Christmas season. Alcohol and sweets will have been the main culprits so these must be the first things to go! Try Feb Fast; a month without alcohol during February. It’s only 28 days but it is 28 days of rest for your liver and respite for your body. To really push yourself, try staying away from the lolly jar for all of February too!

2.      Cut out the heavy meals: Over Christmas we treat ourselves to big meals that consist of very rich foods. During this time we are prone to eat everything in sight and load the plates up way too high! Try lighter summer options like salads, yoghurts and fruit smoothies during the coming month and avoid the big heavy meals you have been eating.

3.      Befriend your water bottle: To help any good body cleanse, we need lots of water. Water promotes liver function, healthy skin and the functioning of our digestion. We need a minimum of 2 liters of water per day so be sure to refill your bottle regularly throughout the day. Most bottles will hold upwards of 600ml so 3 to 4 refills a day ensures your body’s needs are met. Water with lemon is also a good change to drinking tap water whilst being refreshing and good for digestion.

4.      Get active: It is time to get up and get active! It doesn’t take a lot to feel the difference a little bit of exercise makes. The more exercise you do, the more energy you have thus the better you will feel. The solution to this is easy: Get along to Dance Dynamics Unlimited Classes as often as possible! I recommend Zumba and Strength and Tone for your ultimate fitness kick followed by some Salsa or Cha Cha so you can show off your new improved body!

For any questions don’t hesitate to contact me, Ellen Smith, Personal Trainer and Dance Instructor with Dance Dynamics. I am available for classes at Richmond, Box Hill or Malvern. Book in for a Personal Session with me for extra help on your fitness goals! Contact me on Ellen@dancedynamics.com.au or 9427 8887 (Richmond).