Let's separate the fact from fiction when it comes to women's training and nutrition.
MYTH 1: LIFTING HEAVY WILL MAKE YOU LOOK MUSCULAR & MALE LIKE
How many times have we heard this one? Yes - a woman who lifts weights over time will become progressively stronger, but that doesn't mean that she'll physically start looking like a male. Women produce just a fraction of testosterone that men do; Even serious female trainers, can't build the bulky muscle you see on male bodybuilders. Of course, anyone who injects themselves with testosterone or anabolic substances will enhance their muscular development, but this can no way near be done naturally.
MYTH 2: YOU NEED TO TRAIN LEGS EVERYDAY TO BUILD THAT CURVACEOUS BOOTY
When it comes to strength training to build muscle, there is only one rule to go by; Train hard in the gym and then have at least a 48-72 hours between workouts to recover.
The actual repair and rebuilding occurs in the next few days post workout. You need adequate rest and proper nutrition after training hard. If you cut your rest period short,you cut short the muscle's ability to grow stronger and larger.
Don't overtrain, Ladies!
MYTH 3: EATING MORE THAN THREE MEALS PER DAY WILL MAKE YOU FAT
The total number of calories is much more relevant to your body weight than the number of meals you eat each day.
Eat more calories than you burn and you'll gain weight (this is vital if you are wanting to build muscle). Eat fewer calories than you burn and you'll lose weight.
Eating around 6 smaller sized meals a day, will keep you fuller for longer and this way, you won't snack in between meals; This way the body also gets a steady supply of amino acids to help support muscle-building.
Indulge on high-protein snacks at work or school. You'll also be less likely to get those nasty cravings for those high fat & sweet foods.
MYTH 4: ONLY BODYBUILDERS TAKE SUPPLEMENTS
If you eat a "clean", balanced, high-protein diet and can get six meals every day, you may not need to supplement. But for most of us without enough hours in the day, fixing all our meals to meet our macro requirements, is difficult. That's when supplements come in to play.
A daily multi vitamin helps ensure that you get the proper dosages of vitamins and minerals that you may not get from your diet. Fish Oil's (Omega 3's) have multiple benefits, ranging from possibly reducing the risk of cardiovascular disease to lubricating joints.
There are so many muscle-building benefits to consuming a whey supplement—mainly that it helps with muscle recovery.
Get the proper mindset, training program, a balanced, clean diet, and smart supplementation.
Don't let these myths set you back any longer from reaching your personal goals.