5 stereotypes and prejudices that women experience in exercise and a healthy lifestyle
Don't practice that much! Don't lift those heavy dumbbells! Do you drink those muscle drinks again? Perhaps every woman who has been practicing has heard this. Some have more support at home, others have less support. Ultimately, however, it is up to you what activity you choose, whether you drink protein or something else. However, stereotypes still exist and women do not easily avoid the preconception of a healthy lifestyle. Which are the most common?
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| women :) |
# 1 It is important how much weight and weight you have to determine your goals
The feeling when you stand on the scale has a dream number 48 in your head and the display flashes 49.5. It's 6:20 in the morning and you have a bad day. How many women were found in a similar scenario? Perhaps enough, but remember that when you have a little more weight, it does not automatically mean that everything is bad and that you are fat because you gain weight again. The first thing weight is not synonymous with fat. Weight defines many more factors such as water retention, carbohydrates and glycogen, stress, sleep, or the menstrual cycle phase. Weight will jump every day. Deal with it, and when you want to track the weight, focus on the weekly averages, not the jumping numbers from day to day.
In addition, weight training does not have to be a bad thing for quality trainings and sensible access to food. Maybe you got muscle mass (and a little fat to it, which is natural). You may have lost fat and gained some muscle (recomposing your body, so you have improved muscle and fat mass ratios on your body, so you may weigh + - as well, but your body composition is better). 700 g more, it can't automatically make you go on a diet. It can't make you change your training. This number should not tell you what to do and whether you should be satisfied with your body.
Unfortunately, the number on the scale is still a problem for many women. As soon as their weight rises above this imaginary threshold, immediate cardio placement and caloric deficit occur. As a punishment! And that's exactly how you buy a ticket for a carousel crash. Do not have this imaginary figure in your head, focus on being stronger in the gym and focus on calories, protein and fiber in your diet. You may be surprised at how suddenly it "goes" as you wish.
# 2 Creatine? For Women? Do not be silly!
I do not know where the idea that creatine is only for men and women should focus on maximum protein and carnitine. Perhaps it is because of the dogma that creatine is taken by men to inflate.
Gender doesn't matter here. Creatine works the same for men and women. In your body you have ATP (adenosine triphosphate - immediately usable energy for muscle activity). In layman's terms, the body can only use ATP for a short period of time, as every single repetition in the gym or every single acceleration while running misses this ATP. Creatine ATP replenishes, so your body can withstand a little more exercise. It is one of the few nutritional supplements that really works, has been explored millions of times, and we would recommend it to any woman who does a little more exercise. Benefits are not just performance ones. Creatine also has a positive effect on our brain, it is assumed that it helps with short-term memory, thinking or overall health. Let's stop the idea that creatine is only for men.
# 3 Women are destined for yoga, zumba, cardio or recreational exercises. Lifting heavy weights is for guys!
Don't lift those heavy weights. What are you, man? Go for some jumping. Some expert at the family party said, and you just rolled your eyes and raised your middle finger. Also in mind, prefer. Strength training has so many benefits to our health that up! It's not just that dumbbell exercises build beautiful curves, muscle definition and strength. There is much more to it, which many simply do not understand. They see only one behind it - you become a "guy" (they use that expression, don't they?).
Fortunately, it is almost 2020 and today it is not as bad as it used to be. Today, women are working, not ashamed of lifting heavy weights, proudly showing that they can still look extremely sexy, even though they sometimes have 100 pounds on the trapeze. Women are not destined for running and yoga. Who enjoys these activities, great. Who enjoys exercising with dumbbells, great. But don't push women into a kind of bubble that top sports, dumbbell exercises, heavy weights and dirty hands from a magician are bad. They are not. People's limited opinions will do more harm.
# 4 Cellulite and stretch marks are synonymous with fat and ugliness
Many will tell you nicely that cellulite is not a problem. But yes, it's a problem, no psychic. Often it is just a pursuit of perfectionism that does not exist. Media and photo-models make women's heads and they think their cellulite is something they need to be ashamed of. Even men don't take it as negative as women themselves. In real life, those normal men know that some of the stretch marks and cellulite markings are simply normal in women and are not breathtaking and terrible. The fact that this is a mistake is only forced by the media and convinces every single woman that perfection exists, cellulite is a mistake, and… and .. come and buy this gel, we need to earn. Any man judging the value of a woman based on some cellulite is probably a fool because we all know that in the real world there is no Photoshop, not a good looking photo, always the best light highlighting our muscles, filters or perfect angles. Men should value a woman for what she is and not for any marks on her thighs or butt.
Cellulite affects 85-98% of post-adolescent women. If you have cellulite, even after this sentence, you should feel not as the outcast of society, but as a completely normal woman. If you do sports, eat well and live actively, you still have cellulite, calm. Probably your psyche solves it most, no one else.
# 5 Protein is just for men and big muscles
Proteins, meat, cottage cheese. It's not as sexy as salad and oatmeal with hazelnut butter, is it? But this does not mean that women should not eat enough protein. On the contrary, they should concentrate on their sufficient intake (about 1.6-2.2 g / kg), because we know from practice that they have many problems with it. Honor exceptions. Eating protein is not just about the fact that every gram of extra helps you build bigger biceps. Not even close. They have a positive effect on bones, tissues, cartilage, skin, blood, saturation and appetite reduction, tissue repair, production of enzymes, hormones. They are very important in gaining weight and weight loss. Let's discard the outdated media view that women are "bulky" (ie bulky, muscular) because of protein.
And one more important fact. Only about 10% of the protein consumed will actually use your muscles to grow! The intestines and liver consume large amounts of protein (~ 50%). The residue is released into the plasma circuit. And of course, when you're already exercising, it would be great to have enough in the diet, because they are also needed to build muscle (or if you want and still build muscle sounds too manly, let's say differently - for shaping a sexy figure). Don't worry about protein. They'll only help you.
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