Check out these 2 common lifting myths debunked here! I love when we collectively learn more about what works and what doesn’t for fitness and health. It steers us in the right direction and takes us to our goals faster. Below, I cover two important myths and truths to discover about gaining muscle and losing fat.
Myths About Gaining Muscle and Losing Fat
I hope people, and especially women, are moving into the era of asking how to gain muscle instead of how to lose weight. Gaining muscle and strength is one of the most powerful, useful, amazing feelings a person can achieve. You can’t buy it. You can’t be gifted it. You must earn it, and it feels amazing when you do.
Whether your goal is to gain muscle all over or spot increase a.k.a. get a bigger butt, there are some main concepts you should know. Let’s start by debunking two of my least favorite myths.
Myth: You Can Spot Decrease Fat by “x”
This myth is that you can spot decrease fat. Some articles you read will say to do a bunch of sit ups or crunches to decrease abdominal fat. Unfortunately this does not work. I wish this were the case.
As it stands, the research consensus is that short of liposuction or other surgical interventions, you cannot choose to lose fat locally. This means that as you lose fat, you’ll generally see fat loss over your whole body. You don’t get a skinnier face because you talk too much. Unfortunately for me, lol. You don’t lose belly fat because you do a bunch of crunches. Fat loss is not general, not local. You can’t choose where you lose it.
Truth: You Can Build Muscle Where You Choose
On the other hand, building muscle is local. It is specific to the muscles that you are working. You can make your biceps bigger. You can build your glutes. And when you combine your fat loss with the abdominal work you’re doing, you will see abdominal definition.
Myth: Lifting Weights Makes You Bulky
Bulky has to be my least favorite word. It’s worst than “moist”, by a factor of a thousand. “Bulk” looks pretty hot on some people. Then again, you might not want “bulk” on you and that’s ok. It’s just different in every context, and bulk is typically not mentioned as a compliment, but gaining muscle is. What? It’s confusing, I know.
That’s why this is one of the most important yet common lifting myths to debunk.
I would really like to put this one to rest. The idea that women will get bulky if they lift weights need to be left back in the past, when it wasn’t true then either.
Related: Read the best workout tips here.
Truth: Building Muscle is Hard; You Won’t Get Surprise Bulky
The process of building muscle, especially to the extent that one looks bulky, is extremely metabolically expensive. This means it won’t happen unless you are lifting in a very challenging manner, AND eating enough to support gaining weight.
Remember bulk = muscle. When you see ladies with nice shoulder caps, curvy quads, and hamstrings, that is muscle that you are seeing. If you are scared of getting bulky, know that your fear isn’t bulk, it’s just the extent of muscle you want to build isn’t extreme. If you’ve read this far, I guarantee you do want some muscle built to support your aesthetics and ability.
As you build muscle, you’ll reach the leaner and higher phase before you ever start to get big. In that case, you can maintain at the point at which you are happy. I promise you will not wake up one day and suddenly be bulky!
I hope getting these lifting myths debunked helps you feel good about working hard, and helps you get to your goals faster.
Don’t be scared to lift heavy and build muscle! You’ll love it!
If you are brand new to lifting, read this article. It’ll give you a place to start.
It’s Your Turn to Move Past The Myths!
If you are looking to start, bump up, or change your lifting routine, I’d love to help! Message me here with your questions or check out online training options.
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.