I stumbled upon an article about women’s fitness a few days ago and it frustrated me enough to inspire a blog. A lot of myths persist about the kinds of workouts women should be doing, how you should diet and how quickly you can see results. There are several buzzwords targeted at women, such as “tone” and “belly fat,” that often confuse those trying to lose weight. Many “women’s workouts” are at best ineffective and at worst detrimental to your intended goals. As someone who has helped several female friends lose significant amounts of weight, I’d like to offer my $.02 on the issue.

Myth #1: Women Should Work Out Differently Than Men

Women’s Fitness, as an industry, has traditionally been viewed distinct from men’s. Men lift heavy weights to build muscle, women do Buns of Steel (I’ve dated myself) and abdominal workouts to “tone up.”

Obviously, it’s true Women and Men have certain physiological differences, but our core muscular systems are essentially the same. We all have pectorals, abdominals, shoulders, deltoids, lateral muscles, biceps, triceps (interestingly the correct plural for these are actually bicepses and tricepses, respectively), abdominals, the muscles in our lower backs, quadriceps, glutes, hamstrings, calves and any others I missed. If men are going to get reamed for skipping leg day, why should women get a pass for neglecting any of their own muscles? In fact, women can benefit from undertaking a consistent weight lifting plan that hits every muscle group on a weekly basis.

The core of this idea stems from another pervasive myth in women’s fitness…

Myth #2: Women Will Bulk Up if They Lift Weights

Without a doubt, this is the most often used argument against women lifting weights. The reasoning goes that because men lift and gain large amounts of muscle, the same will naturally occur for women on an identical plan. Women embrace their femininity and usually don’t want to look like female body builders.

This logic is fundamentally flawed. Great amounts of testosterone, levels far beyond what women produce normally, are required to build large muscle. It’s common for female athletes and bodybuilders to supplement an intensive workout routine with testosterone (shh, it’s a secret), in order to build the muscle necessary to compete at a high level.

The truth is, weightlifting DOES build muscle, but in a way that won’t compromise whatever physical goals you’ve set. While you won’t get huge (https://youtu.be/EtamqA3LI24), the added muscle will actually accelerate fat loss.

Myth #3: You Can Target Areas to Lose Fat

The myth of toning is another notion holding women back from achieving success. Bodyfat is a package deal. Ab crunches will not burn belly fat any quicker than lunges will shrink your thighs. Some are predisposed to gain and lose fat more quickly in certain parts of their bodies. Two people can be the same height and weight and look drastically different. No matter how many  targeted exercises you do, however, nothing is going to change the way you lose fat. Weight training, cardio and a good diet are the only way to achieve that.

Myth #4: A Calorie is a Calorie

Women’s fitness doesn’t have a monopoly on this myth, but the diets targeted at women certainly exacerbate the problem. “Low fat” or “low carb” diets deny your body essential nutrients you need.

Carbohydrates, proteins and fats should all be part of a healthy diet. Whole grain carbs and fibrous vegetables are essential for a strong metabolism. White grains, potatoes and even sugar can be used early in the morning and before a workout for the quick energy they provide. Proteins are great for building lean muscle and to stay satisfied longer. Fats, particularly the unsaturated variety, can keep your cholesterol low and your heart healthy. Foods high in mono- and polyunsaturated fats include olive oils, nuts, fish and eggs.

Myth #5: Lose 20 Pounds in 30 Days!

…or 2 weeks or an afternoon. This weight loss is atypical for most people. Occasionally, people at a very high starting weight can see temporary movement at these levels, but it usually involves the initial shock of major lifestyle changes.

You should shoot to lose no more than two pounds a week. If you average more over an extended period you may be burning muscle, which will ultimately prove counterproductive to long term goals.

When approaching fitness, it’s best to remember that tried and true methods will always win out over fad diets and trendy exercise programs. Like the fashion industry, these trends are cyclical, carefully engineered to constantly sell you the next big thing. Turn away from the misinformation and false promises and devote yourself to a healthy, sustainable lifestyle you can use forever.