Although much progress has been made in the fight against female muscle anxiety or myophobia (CrossFit deserves a lot of credit), muscle in female fitness circles is still often viewed with strange suspicion and sometimes mistrust.
Safe At a certain level, most women nowadays understand that muscle can have value, but there is still a significant amount of (unnecessary) fear of over-muscularity.
At a certain level, women's mistrust of muscles makes sense. After all, one of the most recognizable masculine traits is the conspicuous musculature, a trait that most women want to avoid. But muscles are certainly not universal male characteristics.
In addition, the unavoidable truth is that women with the most admired stature also tend to be significantly more muscular than the average woman. So let's clarify the misunderstandings and concerns that women often have about muscle growth.
5 things that some women do not understand
- It is very difficult to acquire muscle. This is especially true for women who are older and / or on a diet.
- Every muscle you build up is very gradually built up. There is always enough time to apply the brakes if you feel you are getting too muscular.  Most women find that when they build new muscle, they like it a lot more than they imagined.
- But if they do not like it in the end, that's no problem! It is very easy to lose.
- Muscle is what makes you slim (and keeps you). It is common knowledge that men can eat more without consequence than women, even if they are tuned to body weight. More muscle is the main reason.
Muscles and Metabolism
Interestingly, many people tend to regard metabolism as a mysterious external force, a bit like gravity – you can not touch it, you can not see it, but damn it, it sure is right after your 40th birthday, right? (Your metabolism, not gravity.)
Mmm, not really. "Metabolism" simply refers mainly to your energy consumption. There are four main categories:
- "Basal" Metabolism: This is the amount of energy you need to survive. You need a minimum amount of energy to keep all your organs functioning and maintain important survival functions such as awareness, breathing, temperature maintenance, and so on.
- Non-Motion Thermogenesis (NEAT): This is the extra energy you need to perform all activities except formal exercises. This includes walking, working (from relatively sedentary work to manual labor), sitting and getting up on chairs, pacing, fidgeting, chores, literally any activity that is not "movement."
- Activity: The energy you need to complete a formal exercise and recover from it.
- Food Thermal Effects (TEF): Whenever you eat food, a certain amount of energy is required to process (digest, absorb, eliminate) the food. It takes between 5 and 15% of the calories in carbohydrates and fats to process them. Protein requires a little more work for processing and needs between 20 and 35% of its calories.
In addition, muscle has a positive effect on overall sales in three different ways:
- The training required to build additional muscle requires energy to function as well as to recover.
- After acquiring this new muscle, you need to expend extra energy every day to get the new muscle. Both the basal metabolism and the NEAT are increasing.
- If you have more muscle, all activities are easier to perform, which probably makes you do more of these activities, which of course requires extra energy.
As much muscle as possible has a strong influence on the metabolism. Nevertheless, some women may have to overcome some psychological barriers.
Why women think they get too big when they are not
The Thanksgiving Dinner Effect
Have you ever felt disgusting fat after that? a huge one? Of course you did, but you have NOT gained any measurable fat after a single meal, no matter how hardworking it may have been. But your attention has been drawn to your stomach because it's full of food. So you feel fat.
The same phenomenon applies to the lifting of weights. Both during and after exercise your muscles burn through the accumulation of lactic acid and swell with blood. Both phenomena draw your attention to your working muscles, which are now temporarily larger due to the pumping.
The Knee Surgery Effect
I did not notice any knee scars until my knee surgery. But the same day, when I came out of the hospital, surprisingly, everyone suddenly had knee sores.
Well, not really, but it's just that I suddenly thought a lot about knee and knee surgery, which struck me as people's knees and scars.
For example, when women start exercising, they often start to feel, notice, and observe their legs, often with the suspicion that they are building muscle. And when a woman first experiences a pump, she confuses him with a sudden muscle gain.
The Female Strength Athlete Effect
When Beginners Begin to Look Around at Female Power / In the fitness field, you will undoubtedly notice a number of muscular strength athletes and rightfully conclude that lifting is a conspicuous muscle growth leads.
However, these conclusions are often a case in which the correlation is confused with causality. Most women who are naturally strong and muscular are prone to activities that reward their natural gifts, much as many very tall people tend to discover sports such as volleyball and basketball.
And let's not forget that so many are genetically conditioned Elite women in the body world also consume drugs. Most women never "inadvertently" become too tall if they do not "inadvertently" start taking muscle-building medications.
How to Soothe Them
Over the course of my long (30-year) coaching background I have found three particularly effective arguments against female myophobia. These thought experiments often lead to reluctant patients to a certain cognitive dissonance, which leads to a deeper reflection on the subject:
- "So you think that you actually look worse through exercise?" I always say that in jest, but it's an effective bowel control and a very effective way to redefine the problem.
- When working with women over 35 who are worried about building too much muscle, I'll often ask, "At what age did you ever have your best body?" The answer is almost always enough from late teens to the early '20s.
- I then suggest that this was the age in which she had the most muscle of all time. This in turn leads to a reformulation of the entire "more muscle" concept. Now she is no longer thinking of a bulky heavyweight powerlifter, but of her own body when she looked the best.
- I will also share photos and videos of high-level female athletes with conventionally attractive, but muscular body shapes of which there are many. I'll randomly pass on these images instead of discussing them in the course of discussing how to become too muscular.
Help me to spread the word!
Whether you're a male or a female lifter, I'm sure you know women in your life who would benefit greatly from a solid resistance training but are still at the fence to pull the trigger. If you find this article convincing, please share it with them. Help spread the enlightenment!
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