check the write up on this weeks episode of @fightingseasononfoxtel currently featured in @tvweekmag - perfect if you’re one of the plethora of friends that have asked me why I was “so skinny” for most of 2017
Why we aren’t lifting heavy? 🏋🏽♀️🏋🏽♂️
For some, especially people new to weight training, it can be scary. There are so many types of equipment & then there are tons of exercises, it's hard to know where to start. Most of all, we know that lifting weights can make us sore & potentially, put us at risk for injury. It seems much easier to either avoid weight training or choose weights that are too light to make much of a difference.
Here are some other fears that many encounter;
1️⃣ It feels weird. The goal of weight training is to lift as much weight as you possibly can with good form for the number of reps you've chosen. In daily life, we typically don't push ourselves to fatigue in anything we do, so this idea may not only feel foreign, it may feel downright strange. That's one reason it's best for beginners to gradually work towards that.
2️⃣Fear of injury. Because our muscles burn when we challenge them with resistance, people often feel they're injuring themselves when they lift. injury can be a real fear for beginners as it can occur if you max out before your body is ready for it. Taking it slow while still challenging your body will help protect you from injury.
3️⃣Confusion. When you havent lifted weights before, you may not know what's too heavy and what's too light. It may take some time to get a feel for your body & what it can handle.
4️⃣Fear of getting bulky. There's still a tired old myth around that men should lift heavy & women should lift light to avoid getting big and bulky. Women hear this: Lifting heavy weights will not make you huge--you simply don't have the testosterone levels to build big muscles. Lifting heavy weights will help you get strong & lose fat.
If you are keen in getting over these fears, please feel free to contact DF Fitness for guidance, please see our list of services and contact details in our bio ⬆️⬆️⬆️
⭕️ Spot Reduction ⭕️ ❌ Killing The Myth ❌
We often get asked; -Fran, how do I lose this bit of fat around my belly? -Dan, I can’t seem to shift these ‘bingo wings’, what’s the best exercise to help this?
Sorry to say ladies and gents, but there is no such thing as being able to target areas to lose fat… that is up to your genetic potential.
Unfortunately we are misinformed by magazines, the Internet and even trainers with programs that target “muffin tops” with side bends, “spare tires” with lower abdominal crunches, “granny arms” with triceps kickbacks and “saddlebags” with outer thigh exercises.
If you are already lean, these exercises may be fine for defining muscles in the respective areas. But if the purpose is to get lean-meaning build muscle and burn fat-this approach will likely leave you feeling frustrated and, ultimately, unsuccessful.
Spot reduction doesn’t work because it usually targets muscles that are relatively small through exercises that are relatively insignificant in terms of improving overall fitness, strength and energy expenditure. Overall fitness, not small muscle fatigue, is a stronger determining factor of your body’s fat-burning effectiveness. People who are very fit burn fat more efficiently during workouts and while at rest than people who are less fit.
Here is the reality-fat doesn’t melt. Fat does get released from fat cells for energy. Unfortunately, the systems responsible for this process do not take into consideration the parts of the body you would most like the fat to be drawn from.
If you would like any further help with your fat loss goals, please feel free to contact DF Fitness.
Please see our list of services and contact details in our bio. ⬆️