Another Post for the Ladies!
The information in this post is applicable to everyone, but I am writing specifically to the ladies here because I work with so many women who have been wildly misguided when it comes to how to change their bodies.
Common Misconceptions in Women’s Fitness
Something I commonly hear from women when we first start working together is that they want to avoid training certain body parts, like their arms or legs (typically wherever they store more fat), because they worry those body parts will get bigger.
Then, in the next sentence, they ask if we can focus on ab work because they want to lose belly fat.
Do you see the contradiction here?
Understanding Spot Reduction: The Myth
Our bodies don’t work that way. The idea of spot reduction—where you can lose fat from a specific area by targeting it with exercises—is a persistent myth. Fat loss doesn’t operate on such a selective basis. When we exercise, our bodies burn fat from all over, not just the area being worked out. While core workouts are excellent for building strength and stability, they won’t lead to significant fat loss in the abdominal area. Fat loss occurs through a combination of a balanced diet, overall physical activity, and effective training programs that target the whole body.
Muscle Growth Takes Time & Effort
Putting on any significant amount of muscle mass is a very gradual process that typically requires years of consistent effort. Women, due to hormonal differences, generally do not gain muscle mass as easily as men. And when women put on muscle, it usually results in a leaner and more aesthetically pleasing appearance. Hard truth: a “bulky” appearance is typically the result of higher fat mass, not higher muscle mass. This is true for both men and women.
The True Purpose of Training
In my opinion, the purpose of training extends far beyond changing one specific body part. It’s about building a healthy musculoskeletal system and enhancing your metabolism. When we focus on training hard, developing all three energy systems, and building more skeletal muscle throughout your entire body, we typically see improved body composition, better fat distribution, increased strength, and enhanced overall fitness.
Train Hard for Years
This isn’t the answer people want to hear, but lasting changes in body composition and overall fitness require dedication and consistent effort over time. The best thing you can do is learn to love the process and just keep at it.