Women’s Fitness Myths- Learn The Truth!

Women's Fitness Myths | Muzic To My Ears

Learn about the biggest women’s fitness myths and the truth behind them.

There are so many myths out there about fitness, exercise, and losing weight. Who should we listen to?  It’s hard enough getting motivated to get in shape, let’s not add the confusion of all the contradictory opinions out there about fitness. Let’s put some of the biggest women’s fitness myths to rest and learn the truth behind these folk tales!

1. Spot Reduction

You can’t choose one area of the body to work out and isolate weight loss. Take the belly for instance, you can do endless crunches, but to lose belly fat you have to be doing exercises that work the entire body to lower your body’s fat percentage.  You need to combine cardio with full body strength training to lose weight. This way you will create a balanced, toned, and healthy body. Try this workout

 2. Strength Training Will Make You Bulky

It takes men a long time to get bulky muscles, and they have high testosterone! Women don’t have the hormones to quickly build bulky muscle. Muscles grow very slowly so you won’t lift a 20 pound weight and look in the mirror a week later and see that you have huge arms.  It just doesn’t work that way. Strength training will actually help you burn more calories and boost your metabolism. (Quick tip, when doing strength training, move at a slower pace, this will develop a long lean appearance.) Try these strength training exercises

3. Body Fat Turns into Muscle

Body fat and muscles are two different types of body tissues and have very different purposes. Fat is made up of adipose tissue; its purpose is to cushion the body and protect the organs. Muscle is made of protein; its purpose is movement in or maintaining the position of parts of the body. When you exercise, you burn fat and the fat is turned into fuel. When you do strength training you build muscle mass.

4. You Have to Lift Weights for Strength Training

You can use many body weight exercises for your strength training. It’s the same principle as lifting weights; you’re basically moving weight against gravity. Though weight lifting lets you choose the amount of resistance, using body weight for strength training can be an easy solution for home workouts. Body weight strength training includes exercises like push-ups, pull-ups, squats and more. Try this bodyweight workout

5. You Have to Stretch Before a Workout

It is very important to warm up before a workout to bring oxygen and blood flow to the muscles. People often think warming up means stretching but the two are actually unrelated. Studies show that holding stretches before a workout doesn’t do anything to warm up the muscles and may actually increase the risk for injury. This type of stretching is known as static stretching. Instead of holding stretches, try to roll out your muscles with a foam roller or do dynamic stretches (jumping jacks, high knees, arm swings). Warming up is basically doing a lower intensity workout to get your heart rate going and conditions your muscles for a workout such as walking before running. Try this warm up

6. Cardio for Weight Loss

Every time I go to the gym, the cardio section is filled with girls and the weight room is bare. Granted cardio is great to lose weight and for your overall health but you need to add some form of strength training to your regimen to reap healthy fitness goals. Strength training can actually shape the body and burn fat; cardio will merely make you a smaller version of yourself without giving you a toned appearance.

7. Eat Less to Lose Weight

Honestly, who said starving yourself would help your fitness or workout journey. Keep these words in mind when you’re about to start a ridiculous unhealthy diet or thinking of skipping a meal; “eat better not less.” Eating less will actually take you backwards on your goals.  If your body feels like its being starved, it will actually hold on to fat to nourish itself. In other words, you’ll lose weight at a much slower rate. Not eating enough will also make your metabolism slower and decrease in energy. So find out how many calories are healthy for your body to consume and use those calories wisely. Eat more raw fruits and veggies, cut processed sugars, and get a good amount of protein.

8. You Can’t Workout When You’re on Your Period

This is one of the biggest women’s fitness myths but the fact is that women’s bodies actually become stronger during that time of the month. You may be dealing with cramps, belly bloat, and fatigue but if you can just push yourself to exercise, you may find that you can lift heavier, run longer, and push harder. Plus exercise can ease menstrual cramps and aches. The benefits of working out during your period include faster recovery, pain tolerance, and higher energy levels. During menstruation your body experiences a slight hormone shift and your female hormones estrogen and progesterone are at their lowest, almost making you more like a guy. So take advantage of period time but also remember that we’re all different so listen to your body!

9. Fit and Healthy has a “Look”

A Fit and healthy woman can come in all shapes and sizes! Some women may carry more muscle, some may be on the leaner side, some may naturally be curvaceous, some may have a super flat tummy, and some may have a thigh gap. There is no one look for a strong, healthy, beautiful woman! I caution every woman, never get obsessed with a “look” and try to limit yourself to it. The look and shape of our bodies come down to so many different factors other than just nutrition and fitness. All a woman can do is exercise, eat well, and lead a healthy lifestyle, at the end of the day, whatever body you have, love it, cherish it, and appreciate it! The funny thing is, some thin girls wish they had curves like the very girls who wish they were thin! We all need to love ourselves and embrace our differences!

10. Lose Weight and Get Fit Fast! 

This isn’t really a myth; it’s just a mindset that many women can get when they start working out. I experienced this myself; I started working out because I wanted to get fit and have the energy to keep up with all of life’s adventures, but it turned into a marathon to see how fast I could do it. A slow metabolism quickly put me in my place and ultimately I made health and fitness a lifestyle instead of a vain obsession. It takes a long time to put on weight so you can’t expect to lose weight overnight, also muscles need time to grow! Don’t get caught up in fitness fads that promise to help you lose a lot of weight in a short amount of time, it’s probably either a scam or very unhealthy for the body. Always remember that the body needs exercise, just like it needs water; it’s not just a thing to do to get a flat tummy. Enjoy the process and be proud of the fact that you’re doing something for your health and well-being! Weight loss and fitness will come, just love yourself and enjoy the journey!

Okay ladies, we have just crushed some of the biggest women’s fitness myths! I hope these tips will help you in your journey to health, fitness, and happiness! Have anything to add? Comment below.

Check back every Free Spirited Friday for health tips, fitness inspiration, and healthy recipes!

Live a life that’s muzic to  your ears!

Zoe Joy

Muzic To My Ears

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Zoe Joy Black

The Muzic To My Ears Lifestyle blog was created by a young free spirited girl in the pursuit of happiness. I love sharing life’s many adventures here on this blog. The Muzic To My Ears lifestyle was inspired by my own personal growth, and my desire to continue growing as well as inspiring others to do the same.

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About Zoe Joy Black

The Muzic To My Ears Lifestyle blog was created by a young free spirited girl in the pursuit of happiness. I love sharing life’s many adventures here on this blog. The Muzic To My Ears lifestyle was inspired by my own personal growth, and my desire to continue growing as well as inspiring others to do the same.
  • EMILY

    OMG! I always never thought you could exercise during your period, but now that you mention it, I was forced to move boxes on that time and I actually felt better! Thank you

  • Veronica

    Wow I need to stop stretching asap! Thanks boo 🙂

  • liyla

    This post has given me so much clarity!

  • Sherry

    thanks for the info!

  • Zoe Joy

    Anytime love!

  • Zoe Joy

    Great, I’m so Glad

  • Zoe Joy

    Yes I experienced this personally at the gym, I felt dumb for going since I had cramps and low energy but by the end of my gym time I realized how hard I’d worked and how much better I felt! So I researched it and sure enough! Period time actually has it’s benefits!

  • Zoe Joy

    Stop stretching, start warming up 🙂

  • Yes, you have addressed the main myths regarding fitness and weight loss.

    I was not aware of the fact that in your period you are actually stronger. That´s an interesting point.

    I also used to be guilty of thinking that warming up meant stretching before I started to be more involved in fitness. I guess a lot of people confuse these two things.

    I love your graphic at the top of this article, it´s pretty cool.

  • Zoe Joy

    Aww I’m glad you got something out of this post Carina. I actually learned about stretching the hard way, I would stretch before a workout religiously until I got injured! I was basically putting stress on the muscles I was about to workout… scary! <3

  • Verena

    Thank you! Posts like this are so important. There are so many misconceptions out there.

    What keeps me from working out on my period is that I feel incredibly icky and like I might accidentally ‘leak’ or something. But I didn’t know my body is stronger during that time! That’s crazy.

  • Zoe Joy

    Thank you love! Yeah I know what you mean Verena, but it’s so worth it!

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