4 Common Weight Training Myths For Women

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Unfortunately many gym newbies (particularly females), tend to neglect resistance training in favour of so called “fat burning cardio” training.

Often this is because of the misconceptions associated with weight training.

Misconceptions such as:

  • Weight training will make you big or ‘bulky’
  • Cardio is for fat loss and weights are for building muscle
  • Muscle turns to fat when you stop
  • Weight training makes you stiff and reduces flexibility

Just so you know, there isn’t a single scientific study that proves any of the above statements to be true. Want to know why?

Because they’re simply incorrect!

In fact, a good weight training programme is one of the most effective ways to sculpt and achieve the body you’re likely on the treadmill chasing.

Let’s take a closer look at each of these fitness myths individually.

Posted in Blog Exercise Fat Loss

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10 Ways to Avoid Gym Boredom

Secretly, it annoys me when I hear people suggest the gym is boring. I get offended that they think a prominent feature of my life is actually boring.

I mean there’s usually enough equipment and space to do a million and one different exercises and thus a billion and one different routines. There’s music, heck, there’s even TV these days.

The gym being boring, in my mind is a futile argument.

Even more secretly though, I completely understand where they are coming from.

I’m sure we’ve all been there, wondering mind and all. Not being with it, failing to feel the urgency in your work out. Failing to see the excitement of jogging for another 10 minutes or doing another set of lunges.

However the gym being ‘boring’ is not essentially the problem.

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Train your BEST – Even on a BAD Day!

I’ll be honest, some days when I go to the gym, I just don’t bring it.

Perhaps I’m bored, or I’m tired, or I’m fed up and demotivated. Perhaps all of those reasons!

Either way, I just cant get into it and I start making up B.S. excuses and end up training poorly.

I have used every excuse going. I blame the world and its mother; “my knee doesn’t feel right”, “I didn’t sleep well last night”, “I’m dehydrated”, “that’s too heavy”, “my cat fell out of the tree”, “it’s a full moon tonight” and my all time favourite – “I can’t!”

Regardless of having shifted the weights many times before I still cant shake off the excuses… I don’t know how to explain it other than I was being crap. I let my state of mind affect my performance… badly.

This is a crap day at the gym.

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The ONLY 7 Exercises You Need to Master

best-gym-exercisesGiven that there are literally thousands of exercises to choose from…

…What do you choose first when starting out as a Gym Newbie?

Well, although there are thousands of individual exercises, all of them fall into one or a combination of only 7 Key Movement Patterns.

They are: Squat, Lunge, Bend, Twist, Push, Pull and Gait.

That’s it!

If you can master these 7 key movement patterns, you will pretty much be set for the rest of your training life.

These seven movements are what we refer to as the Primal Movement PatternsTM.

It’s a simple concept which I originally learned about through my studies with the Chek Institute. Their founder Paul Chek, developed this system after studying the development of early man.

He concluded that in order to survive the harsh conditions of our developmental environment, we would have had to be proficient in our execution of the 7 Primal Movement PatternsTM or we would likely not survive.

To demonstrate how these principles still apply today, I will briefly describe how each is still used in our everyday lives and also give examples of exercises you can use in the gym.

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How to Stay Committed at the Gym

commitmentSimply having the goal or intention to begin training at the gym doesn’t mean that you’ll do it.

Equally so, having a gym membership doesn’t necessarily mean that you’ll use it – regardless of what it’s costing you each month and the 12 month contract you’re likely tied into.

So what can you do to ensure you don’t waste your money on an unused gym membership?

Firstly, you have to realise that the gym is simply a tool. A tool you’ll use in order to aid your success, alongside a healthy nutrition and lifestyle plan.

When you use this ‘tool’ correctly it can dramatically improve your results.

As a Gym Newbie the best advice I can give you when starting out at the gym is to start small. It’s better to start small and build upon it every 2-4 weeks than it is to go all out in week one and find that you’re unable to keep up with the demand you’ve placed upon yourself.

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