Common Strength Training Myths

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it - Plato

After last week's strength training blog I realized I'd covered a lot of information but there was still so much more to talk about. Specifically, I wanted to cover some common myths that keep popping up. Without further ado, here are some straightforward answers to common misconceptions, backed by science.

If a woman starts lifting weights will she become bulky?

If only it were that easy! To increase the size of a muscle, you need a couple of things: a stressor or overload of the muscle, testosterone, good genetics, and enough protein to fuel the process.

Overloading the muscle: This is done by lifting increasingly heavy weights on a consistent basis for 8-12 weeks, lifting 3 sets for 8-12 reps, according to NSCA's Essentials of Personal Training.

Testosterone: It's incredibly challenging to gain lean muscle mass as a woman because we have much lower testosterone levels than men. The National Institute of Health lists the following as normal ranges for testosterone:

Male: 300 -1,200 ng/dL

Female: 30 - 95 ng/dL

As you can see, women have much lower levels of testosterone than men. You would have to take performance enhancing drugs like steroids to drastically raise testosterone levels!

Genetics: This one is pretty self explanatory. Some people have more of a genetic predisposition to gain muscle in certain areas, or to have more a specific type of muscle fiber. There are two primary types of muscle fibers, Type 1 and Type 2. Type 1 fibers are "slow twitch" and primarily activated during low-intensity aerobic exercise. Type 2 are "fast twitch" and used during explosive movements, like weight training or sprinting. Taking a honest look at your strengths can give you a good idea of your current predominant fiber composition, but note that Type 1/ Type 2 ratios can vary muscle to muscle.

Protein intake: Per the U.S. Food and Nutrition Board, the recommended daily allowance of protein is 0.8 grams per kilogram of lean body weight (that's about 54 g for a 150 lb person). That's a daily minimum requirement for basic health needs, not to gain lean mass. A Kent University study appears to recommend 1.4 g/kg body weight as an ideal intake (that's 95 g for a 150 lb person) for muscle growth.

Various other studies recommend levels ranging from 1.7 to 3.3 g/kg body weight for maximum protein synthesis (that's the process of a muscle rebuilding itself after it's stressed via a workout). At those levels, a 150 lb person would be consuming 115 to 224 g of protein per day.

Is it detrimental to eat too much protein?

That depends on who you're asking. The American Heart Association disapproves of high-protein diets because foods high in saturated fat typically replace heart-healthy grains, fiber and fruit. High protein diets can also cause ketosis, which can stress the liver and deplete glycogen stores in the body. Adhering to a high-fat diet for a sustained period of time can raise cholesterol levels, increase cardiovascular risk, "raise the risk of coronary heart disease, diabetes, stroke and several types of cancer. People who can't utilize excess protein effectively may be at higher risk of kidney and liver disorders, and osteoporosis.

Researchers at Brigham and Women's Hospital  found that high animal protein diets may harm the kidneys of women who already have mildly reduced kidney function. There was no association between high protein intake and decline in kidney function in women with normally functioning kidneys. 

 

If I stop exercising will my muscle turn into fat?

Thankfully not! Muscle and fat are two different types of tissue. Skeletal muscle is part of the muscular system and allows our body to move. Fat is part of the connective system and is stored via adipocytes. When you don't use a muscle for a long period of time it will atrophy and shrink, but it will not become fat. If you consume more calories than you take in, only then will your fat cells will increase in size

Would your fingernails suddenly turn into hair because you stopped cutting them? No, of course not! They're two totally different types of tissue. Sources here and here.

Can I do certain exercises to lose weight on my hips/butt/abs?

Unfortunately not, as disproved by the University of Massachusetts in the 1980s! This myth will not go away, and with good reason: we want to believe we can lose all the fat on our abs by doing tons of crunches. It makes sense, but that's not quite how the body works. When you gain weight, you gain it all over although it may seem most prominent on your "trouble area". As you lose weight, it peels off like the layers of an onion and the last spot to lose is often that very "trouble area". Strength training can help to better define your muscle, but as long as that layer of fat is covering it, it will lack definition (i.e.: hidden six-pack abs). Persistence and a healthy diet will pay off. 

Do you have another strength training question you'd like answers to? Questions and comments alike a are welcome. Contact me at SeeMeFit for personalized fitness plans and health coaching.