{"id":444,"date":"2012-04-30T03:24:01","date_gmt":"2012-04-30T07:24:01","guid":{"rendered":"http:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/weight-gain-myths\/"},"modified":"2012-05-08T15:22:37","modified_gmt":"2012-05-08T19:22:37","slug":"weight-gain-myths","status":"publish","type":"post","link":"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/weight-gain-myths\/","title":{"rendered":"Weight Gain Myths"},"content":{"rendered":"<div style=\"float:left;margin-right:10px;\"><iframe loading=\"lazy\" height=\"69\" width=\"53\" src=\"http:\/\/widgets.fbshare.me\/files\/fbshare.php?url=https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/weight-gain-myths\/&title=Weight Gain Myths&size=large\" frameborder=\"0\" scrolling=\"no\" allowtransparency=\"true\"><\/iframe><\/div><div style=\"float: right; margin-left: 10px;\"><a href=\"https:\/\/twitter.com\/share\" class=\"twitter-share-button\" data-via=\"FlirtingFitness\" data-hashtags=\"bodybuilding,bodybuilding+articles,bodybuilding+info,exercise,fitness,health\" data-count=\"vertical\" data-url=\"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/weight-gain-myths\/\">Tweet<\/a><\/div>\n<p> The vast majority of myths about weight gain are mostly passed down from  &#34;gym talk&#34; and so-called experts who know nothing about the body&#39;s workings. <\/p>\n<p>Myths that lead to wasted time, frustration and if are taken blindly as truth, can really set back your progress in the gym. Don&#39;t believe everything you hear in the gym when it comes to exercise and weight gain, do the research yourself. <\/p>\n<p>Simple, basic principles apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts. Lets take a look at some of the most common weight gain myths. <\/p>\n<p> High repetitions burn fat while low repetitions build muscle.<\/p>\n<p>Progressive overload is needed to make muscles bigger.  Meaning that you need to perform more reps than you did  for your last workout for that particular exercise.  If you perform the same amount of reps at each workout nothing  will change on you, also if the weight doesn&#39;t changes on the bar nothing  will change on you. You need to become stronger.<\/p>\n<p>Definition has two characteristics, muscle size and a low  incidence of body fat. To reduce body fat you will have to  reduce your calories; the high repetition exercise will burn  some calories, but wouldn&#39;t it be better to fast walk to burn these off?   Better still; use the low reps to build muscle, which will  elevate your metabolism and burn more calories (less fat).<\/p>\n<p> Vegetarians can&#39;t build muscle.<\/p>\n<p>Yes they can! Strength training with supplementation of  soy Protein Isolate has shown to increase solid bodyweight.  Studies have shown that athletic performance is not impaired  by following a meat free diet, and people strength training  and consuming only soy protein isolate as a protein source  were able to gain lean muscle mass. <\/p>\n<p> Strength Training will make you look masculine.<\/p>\n<p>If it is not you&#39;re intention to bulk up from strength training  you won&#39;t. Putting on muscle is a long hard slow process.  Your strength-training regime coupled with quality food will  determine how much you will bulk up. To bulk up you also require  more food. Women don&#39;t produce enough testosterone to allow  for muscular growth as large as men.<\/p>\n<p> By working out you can eat what ever you want to.<\/p>\n<p>Of course you can eat whatever you want, if you don&#39;t care  how you want to look. Working out does not give you an open license  to consume as many calories as you want. Although you will  burn more calories if you workout than someone who doesn&#39;t,  you still need to balance your energy intake with you energy  expenditure.<\/p>\n<p> If you take a week off you will lose most of your gains.<\/p>\n<p>Taking one or two weeks off occasionally will not harm your  training. By taking this time off every eight to ten weeks  in between strength training cycles it has the habit of refreshing you and  to heal those small niggling injuries.  By having longer layoffs  you do not actually lose muscle fibres, just volume  through not training, any size loss will be quickly re-gained. <\/p>\n<p> By eating more protein I can build bigger muscles.<\/p>\n<p>Building muscle mass involves two things, progressive overload  to stimulate muscles beyond their normal levels of resistance  and eating more calories than you can burn off. With all the  hype about high protein diets lately and because muscle is made  of protein, it&#39;s easy to believe that protein is the best fuel  for building muscle, however muscles work on calories which  should predominately be derived from carbohydrates.<\/p>\n<p> If I&#39;m not sore after a workout, I didn&#39;t work out hard enough.<\/p>\n<p>Post workout soreness is not an indication of how good the  exercise or strength training session was for you. The fitter  you are at a certain activity, the less soreness you will  experience after. As soon as you change an exercise, use a  heavier weight or do a few more reps you place extra stress  on that body part and this will cause soreness. <\/p>\n<p> Resistance training doesn&#39;t burn fat.<\/p>\n<p>Nothing could not be further from the truth. Muscle is a  metabolically active tissue and has a role in increasing  the metabolism. The faster metabolism we have the quicker  we can burn fat. Cardio exercise enables us to burn  calories whilst exercising but does little else for  fat loss afterwards. <\/p>\n<p>Weight training enables us to burn calories whilst  exercising but also helps us to burn calories whilst  at rest. Weight training encourages muscle growth  and the more lean muscle mass we possess, the more  fat we burn though an increased and elevated metabolism.<\/p>\n<p> No pain no gain.<\/p>\n<p>This is one myth that hangs on and on. Pain is your body  signalling that something is wrong. If you feel real  pain during a workout, stop your workout and rest.  To develop muscle and increase endurance you may need  to have a slight level of discomfort, but that&#39;s not  actual pain. <\/p>\n<p> Taking steroids will make me huge.<\/p>\n<p>Not true, strength training and correct nutrition will  grow muscle. Taking steroids without training will not  make you muscular. <\/p>\n<p>Most steroids allow faster muscle growth through greater  recovery, while others help increase strength which  allows for greater stress to be put onto a muscle.  Without food to build the muscle or training to stimulate  it nothing will happen. Most of the weight gain seen  with the use of some steroids is due to water  retention and is not actual muscle.<\/p>\n<p> Strength training won&#39;t work your heart. <\/p>\n<p>Wrong!! Strength training with short rest periods will  increase your heartbeat well over a hundred beats  per minute. For example, performing a set of breathing  squats and you can be guaranteed that your heart will  be working overtime and that your entire cardiovascular  system will be given a great overall body workout. <\/p>\n<p>Any intensive weightlifting routine that lasts for  20 minutes or more is a great workout for your heart  and the muscles involved. <\/p>\n<p> I can gain muscle and lose fat at the same time. <\/p>\n<p>Wrong. Only a few gifted people with superb genetics  can increase muscle size while not putting on body fat.  But for the average hard gainer, they have to increase  their muscle mass to its maximum potential and then cut  down their body fat percentage to achieve the desired shape.<\/p>\n<p><\/p>\n<div class=\"twitter-this\"><a class=\"showform\" href=\"javascript:none('')\" id=\"a\" onclick=\"mosform('');\" title=\"Compartelo con Twitter\">Twitter This<\/a>\n<div id=\"form\" style=\"display:none\">\n<form class=\"formtwit\" id=\"myForm\" action=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/post_to_twitter.php\" method=\"get\">\nUsuario: <input class=\"ttinput\" type=\"text\" name=\"usser\" \/>\n Password: <input class=\"ttinput\" type=\"password\" name=\"pass\" \/>\n <input type=\"hidden\" name=\"title\" value=\"\" \/>\n <input type=\"hidden\" name=\"permalink\" value=\"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/weight-gain-myths\/\" \/>\n <input type=\"submit\" value=\"&raquo;\" \/>\n <img decoding=\"async\" id=\"loader\" src=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/ajax-loader.gif\" alt=\"cargando...\" \/>\n <\/form><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Weight Gain Myths<\/p>\n<p>\n The vast majority of myths about weight gain are mostly passed down from  &#34;gym talk&#34; and so-called experts who know nothing about the body&#39;s workings. <\/p>\n<p>Myths that lead to wasted time, frustration and if are taken blindly as truth, can really set back your prog <a href=\"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/weight-gain-myths\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n<div class=\"twitter-this\"><a class=\"showform\" href=\"javascript:none('')\" id=\"a\" onclick=\"mosform('');\" title=\"Compartelo con Twitter\">Twitter This<\/a>\n<div id=\"form\" style=\"display:none\">\n<form class=\"formtwit\" id=\"myForm\" action=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/post_to_twitter.php\" method=\"get\">\nUsuario: <input class=\"ttinput\" type=\"text\" name=\"usser\" \/>\n Password: <input class=\"ttinput\" type=\"password\" name=\"pass\" \/>\n <input type=\"hidden\" name=\"title\" value=\"\" \/>\n <input type=\"hidden\" name=\"permalink\" value=\"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/weight-gain-myths\/\" \/>\n <input type=\"submit\" value=\"&raquo;\" \/>\n <img decoding=\"async\" id=\"loader\" src=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/ajax-loader.gif\" alt=\"cargando...\" \/>\n <\/form><\/div><\/div>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[4],"tags":[11,12,13,6,9,10],"class_list":["post-444","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","tag-bodybuilding-2","tag-bodybuilding-articles","tag-bodybuilding-info","tag-exercise","tag-fitness","tag-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Weight Gain Myths The vast majority of myths about weight gain are mostly passed down from &quot;gym talk&quot; and so-called experts who know nothing about the body&#039;s workings. 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