When it comes to workouts and routines, everyone seems to weigh in on what works, what doesn’t and the next best trick to getting in shape. If you’re not sure who to trust and need additional help, Ed King, co-owner of Kings Gym, spills the truth on four of the biggest myths surrounding your muscles.
Weightlifting equals bulky bods.
One of the biggest myths behind lifting weights is that you’ll bulk up quickly like the bodybuilders you see on the screen. In truth, those who don’t want to bulk up can use lighter weights with more reps for toned muscles. “Lifting weights actually tones the muscle, defines it, increases the percentage of lean muscle mass,” King says.
If you take a day off, your muscle will turn into fat.
Many of King’s clients have expressed their worries of losing all of the work that they have done. Luckily, your muscle and your fat are two entirely separate components. When you stop working out altogether, your muscle mass decreases and your body fat increases. “What happens is the amount of muscle on your frame dissipates because you’re not stimulating it,” King says.
More is always better.
When it comes to working out, many people seem to think that the more weight you pile on, the faster you’ll improve. But overtraining is an easy thing to do. Instead of working out every single day, workout every other day to allow your body to recover. “If you need to take a day off, you take that because you’re going to be better off for it,” King says.
You can never have enough protein.
Protein helps your muscles heal and rebuild strong and leaner tissue. Some think an increase in protein will help maximize your muscle growth, but your body can only absorb so much protein at one time. King recommends digesting up to one gram of protein per pound of body weight each day. “We’ve been conditioned through advertising that more is better, but it’s not true,” says King.