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HappyLee Fitness NewsletterFebruary 5, 2014
Don't believe these 5 myths [fitness]

You can't believe everything that you hear when it comes to fitness. Not if you want to see results.

There are 5 bogus rumors going around about strength training that will derail your results if you let them.

The truth is that strength training is one of the absolute best things you can do for your health and appearance. And if you've fallen for these 5 myths then you're missing out on tremendous potential results.

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Myth #2 Strength Training Doesn't Burn Fat


On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you're just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you're going for.

The truth is that the female body simply doesn't contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine.

Myth #4 Strength Training Is For Young People Only

Ha, that's a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90's, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call or email today and we'll get you started on the program that's best for you.

The Many Forms of Strength Training

Resistance training is no longer limited to dumbbells and barbells. Each of the following are new ways to challenge your body with resistance:

  • Kettle bells
  • Medicine Balls
  • Exercise Bands
  • Weight Machines
  • Body Weight Training
Mango Chutney Chicken Salad

This tropical salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal, filled with healthy protein and fiber. Servings: 5

Here's what you need...

  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 1 inch ginger root, minced
  • 1 small red onion, chopped
  • 1 small red bell pepper, chopped
  • 2 ripe mangoes, chopped
  • Juice from 2 limes
  • 1 Tablespoon curry powder
  • 1 teaspoon ground cinnamon
  • Dash of nutmeg
  • Dash of red pepper flakes
  • 1 1/2 cups non-fat, plain Greek yogurt
  • 1 Tablespoon Dijon mustard
  • Dash of salt and pepper
  • 3 cups cooked chicken breast, chopped
  • 4 cups salad greens
  1. In a large skillet, heat oil over medium heat. Add garlic and ginger root and sauté for a minute.
  2. Add the onion and bell peppers and sauté for a few minutes.
  3. Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.
  4. Turn the heat down to low, cover and simmer for another 10 minutes. Remove from heat. Chill for 20 minutes in the refrigerator.
  5. Combine the yogurt, mustard, salt and pepper together in a small bowl. Place the chopped chicken in a medium sized bowl and mix in the yogurt blend.
  6. Prepare each plate with a pile of greens topped with a scoop of chicken and a spoonful of chutney.

Nutritional Analysis: One serving equals: 286 calories, 6 fat, 185mg sodium, 22g carbohydrates, 3g fiber, and 35g protein.

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576 Benfield Rd
Severna Park, Maryland, 21146

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lee@happyleefitness.com
 


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