cardio

Women’s Muscle Building Myths

THE WEIGHTLIFTING LIES YOU NEED TO IGNORE TO ACHIEVE REAL RESULTS.

Sarah Cann Training

Don’t let one of these COMMON WEIGHTLIFTING misconceptions come between you and a calorie-burning, body-sculpting workout.

After nutrition advice, there’s nothing more rampant with lies, half-truths, and downright garbage myths than weight lifting advice for women who are trying to lose body fat.

Follow any of this inaccurate advice, and you may wind up wasting time, energy, and money, or even injuring yourself.


Let me save you some time and mental energy, today I’m sharing the five most common, persistent misunderstood notions about building muscle, dropping body fat, and achieving body recomposition.  

Here’s the truth to help you build a strong, lean body.

Myth 1. You can't lose fat and build muscle at the same time.

TRUTH. You absolutely can lose fat while gaining muscle. From a nutritional perspective, although a caloric deficit is needed to lose fat, a caloric surplus isn't necessarily needed to build muscle. This is because stored fat is stored energy. So, those stored fat calories are available for the body to use as fuel for the muscle-building process.

Basically the more body fat and the less muscle you have, the greater your ability to gain muscle and lose fat at the same time. This doesn't mean you should go get fat. It just means your biology is working in your favor when you want to pack more muscle on, but have some fat to lose.


Myth 2.  You can ‘tone.’  

TRUTH. There is no such thing as ‘toning’, and ‘tightening’ the muscles. Instead, what most women need to be focusing on is building muscle and losing fat, which is essentially the cornerstone of the Chiseled program. Many women are scared by the idea of gaining muscle, but this shouldn’t be the case. When you build muscle, you’ll burn more calories through an elevated metabolic rate, and as a result get leaner and look better!

What is muscle tone?  Scientifically speaking, muscle tone refers to the unconscious low-level contractions of your muscles at rest, or in layman’s, the firm feeling of the muscles when you are resting.  However, we can’t ‘tone’ our muscles. We can only increase or decrease the size of muscles, much like our fat cells.

So how do we get ‘toned’?  By gaining muscle and losing body fat! Following on from the first myth, the number one reason women get ‘bulky’ is if they have too much body fat, so this should be our first point to address.

Myth 3. You should only do light weight for high reps  

TRUTH. So you understand that lifting won’t make you big & bulky, and that instead of getting ‘toned’ you need to build muscle and lose fat.

Now what?  

Many women fall into the same trap.  They start performing endless sets of high repetitions with baby weights.  The problem is these marathon sets using a door stop serve zero use towards their goals, besides possibly improving muscular endurance. Instead, women need to focus on providing a real stimulus for change in their body by lifting heavy weights in the 5-15 rep range.

Progressive overload for women is paramount. With each workout, we (women) should always strive to improve on our previous workout’s performance, whether it is through increased weight, volume or decreased rest periods.  More females need to embrace strength and the physiological and psychological benefits it brings, so they should look to add weight to the bar where they can.

Myth 4. We Only Need to Do Cardio to lose body fat

TRUTH. First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want.

I’m a big fan of “do what makes you happy.”  If you happen to enjoy running or zumba or step aerobics or jazzercize, that is awesome.  More power to you. However, if you are ONLY doing those things to lose weight and you’re not seeing results, stop.  There’s a better way.

Believe it or not, strength training will produce a more efficient weight loss effect than an equal amount of cardio.
When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process happen (generally referred to as the ‘afterburn’ effect).  What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout

Myth 5.  Lifting will make you gain weight

TRUTH. It's not so much a myth as a misunderstood truth. "Leaner" and "lighter" are not interchangeable terms; that means the scale may not tip much and may even go up. Make no mistake: The physical results can be dramatic. The more muscle I've gained, the smaller and more compact I've gotten.  My jeans are looser, and I've gone from a medium top to a small. Stay off the scale and use your jeans to measure your progress.

As a women’s strength and conditioning coach, I’ve lost track of how of the number of times new clients talk with me on their first day of training and tell me they don’t want to do heavy weights because they don’t want to be bulky.

Listen, all those rumors you've heard about lifting heavy weights are just that: Rumors.

Whether you want to rock that bikini on the beach, feel more powerful in the gym, or improve your overall athletic ability, weightlifting and building muscle can help.  

Ladies, it’s time to put down those pink dumbbells, get off the treadmill, pick up a barbell, and finally start seeing results!

If you’re ready to transform your body into a fat burning machine by building lean muscle, you’ve got to grab a copy of my FREE Guide to Metabolic Conditioning.  

You’ll learn how this style of workouts will help you achieve fat loss and body recomposition FAST! The guide also includes 5 of my favorite fat burning Metcons so you can get started right away!

Download your free MetCon Guide copy here

Talk to you soon

~Sarah

The BEST Cardio for Gravity Defying Glutes

Sarah Cann Training

In case you didn’t know, your glutes, hips and thighs includes some of the most important, and powerful, muscles of your body.  Our glutes, specifically, are the largest group of muscles we have.

Frequently I hear from women how they don’t want to lose their booty while trying to lose body fat.  Have no fear ladies, today I’m sharing with you the BEST cardio options for torching fat without sacrificing those cakes!

Here are your go-to cardio options for gravity defying glutes:

Walking.  Walking activates your glutes and hamstrings, particularly as you walk up an incline (mountain, hill or treadmill).  The Plan: If you're on a treadmill, shake things up by increasing your incline periodically throughout your workout (i.e., increase your incline 1% every minute for five minutes, then reduce your incline in the same manner, repeating six or more times). If outdoors, find a long, medium-grade hill in your neighborhood and walk up it as fast as you can, then slowly walk back down and repeat 5 to 10 times. Add this type of workout to your weekly routine to burn more calories and work your butt and legs.

Sprints/Intervals.  Have you ever noticed that sprinters have great butts? That's because sprinting is a powerful activity that requires incredible strength. You don't have to train like an Olympic sprinter to get killer glutes, but you can introduce sprinting (also called "fartlek training") into your routine. The plan: On your next walk/run, choose an object in the distance and sprint to it as fast as you can. Slow to a walk until you're fully recovered and repeat about 5 to 6 times.  If you’re on a treadmill, increase your speed to a challenging pace for 30 seconds-1 minute, then recover.

Cycling.  Riding a bike is an incredible exercise for your hips, thighs and glutes, whether you ride outside or indoors at a spin class or on a stationary bike. The plan: On your next cycling workout, pay attention to your technique; get your glutes involved by leading with your heel when you push down on the pedals. On the upswing, pull up on the pedal (if you've got foot straps) to make sure you're using every part of your legs during your workout. Isolations are another option: Increase your resistance, lift your butt off the seat and slowly pedal using ONLY your legs (your body shouldn't move or bounce).  I LOVE to work in bike sprints at least once-a-week! Warmup for 3-5 minutes at an easy resistance, set your timer for 20 seconds work/1 minute rest, for 8 rounds. During the sprint portion, increase the resistance to make it challenging for those 20 seconds. Then recover back at an easy pace & resistance.

Remember, NOT all cardio is created equal.  

Using challenging HIIT/Interval circuits like I’ve described today are ideal for fat loss, preserving lean muscle, and building strong gravity defying glutes!

You can expect to see each one of these glute focused cardio workouts in the Chiseled program!  By using the most effective training methods and science-back nutrition strategies I will show you how to achieve your best body ever.

The next round begins on Monday, September 17th and there are just 5 spots still available for new clients! Get the program details and snag your spot here. Let’s get to work!

~Sarah