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THE 2 BIGGEST MUSCLE BUILDING MYTHS & MISTAKES
Nine out of ten people you see in the gym lifting weights don’t train correctly. In many cases, I wouldn’t even bother getting out of bed in the morning to do their training routines.
They’re usually following programs they found in magazines or on the internet, or maybe they got them from friends or trainers. They are stuck in a rut of no gains or eking out slow, stubborn gains.
Most people also compound their training mistakes by eating incorrectly—they’re eating too much, eating too little, not getting the right amounts and types of macronutrients, and are making other various muscle-robbing mistakes.
So, I’d like to take a moment here to address the eight most common myths and mistakes of gaining lean muscle, as this will be an important part of building your dream body.
Chances are good that you have fallen victim to one or more of these fallacies at some point in the past (and if you haven’t, it’s probably because you’re brand new, which actually gives you a great advantage: You get to do it right from day one!).
MYTH & MISTAKE #1: THE LIES OF TONING AND SHAPING
Most weight training advice for women revolves around three goals: toning, shaping, and sculpting. “Toning” generally refers to making your muscles “tighter” when you aren’t flexing them.
“Shaping” generally refers to actually changing the shape of your muscles, such as making your butt rounder.
“Sculpting” generally refers to building a muscle while reducing body fat so it actually shows, and this is the most useful of the three terms (and I’ll explain why).
Most books and magazines for women recommend doing a ton of repetitions with light weights to tone muscle “without making it bigger.” This is a myth. If you don’t use enough weight to challenge your muscles, they won’t grow. If they don’t grow, they won’t look any better than they currently do, even if you lost a bunch of weight. This is why many women look “skinny fat”—they don’t have much fat on their body, but they don’t have any muscle to speak of, either.
The simple fact of the matter is without well-trained muscles, your body will never look the way you want, no matter how little fat you’re carrying.
While it helps sell magazines, there’s no way to change the shape of your muscles. You can make them bigger and stronger, which can result in a more aesthetic shape for a leg or arm, but your genetics will determine the actual shape of the leg or arm.
The claims that certain forms of strength training will make “long, lean” muscles like a dancer’s while others will result in “bulky, ugly” muscles like a she-male are bogus. Whether you do Pilates, yoga, or weight training to strengthen and build your muscles, their shape will come out the same, with the difference being that weight training will grow your muscles faster than Pilates or yoga (and yoga and Pilates offer things that weight training doesn’t, of course, such as flexibility, intense sweating, inner calm, etc.).
Now, with that being said, you can absolutely have a great butt, shapely legs, and sexy arms. But you can’t necessarily have the same butt as your favorite model or celebrity as you could both do the same exercises and be equally lean, and your butts will be shaped differently.
“Sculpting” best describes what is actually possible. You can build your muscles and reduce your body fat percentage, which will give you that thin, athletic “beach body” that so many women envy. That’s what this blog is all about.
MYTH & MISTAKE #2: LIFTING WEIGHTS WILL MAKE YOU BULKY
I know I’ve already address this earlier, but I really want to drive it home.
The bottom line is muscle is really hard to build, even for us guys. Never once has a guy walked into a gym worried about getting too big that day. Why not? Because any guy that trains naturally knows how tough it is to gain each and every pound of muscle. We have to train hard and eat right every day, and it takes years to go from “normal” to anything resembling a cover model.
Women have it way harder in this regard. Way, way harder. So hard, in fact, that I will say this:
Unless you’re a genetic freak, you not only won’t get bulky from weight training, you couldn’t even if you wanted to.
Your body simply can’t do it. It lacks the hormones and genetic programming.
In fact, you’ll be lucky to gain ten pounds of muscles in your first six months of following my program. But don’t worry—gaining this kind of weight will be exactly what you want. Adding muscle weight means a tighter body and stronger metabolism.
Workouts are the best way to lose weight. But that really takes time and efforts.
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