1. LIFTING WEIGHTS WILL MAKE YOU LOOK BULKY
Been avoiding the weights for fear of becoming the Incredible Hulk? Testosterone is the secret to increasing muscle size. Men have 20-30 times more testosterone than women, which is why they can bulk up so noticeably. Muscle mass is key to revving up your metabolism to keep you trim in the long term. Stretching those muscles with yoga or foam rolling also helps get longer, leaner muscles.
2. CONSUMING PROTEIN SUPPLEMENTS IS NECESSARY
Contrary to what you may read, consuming extra protein does nothing to bulk up muscle. According to Sports Nutritionist, Rachel Clark, "For building muscle moderate amounts of protein per meal recommended. The first 30 grams of protein (as in 4 ounces of meat, or a piece of meat a little bit bigger than a deck of cards), go toward muscle building by increasing muscle protein synthesis by 50%." In a study comparing muscle mass growth and protein consumption, Clark explained when given 12 ounces of meat (90 grams of protein), synthesis was the same as with 4 ounces of meat. Meaning, any consumption of protein over 30 grams is not used. Protein is also a minor energy source. "Carbohydrates are the preferred fuel, especially as intensity increases," says Clark. "The recommendations for protein consumption are 1.2-1.7 grams of protein per kg of body weight, which is easily met by the average diet." The protein needs for significant increase of weight training can easily come from food – so don't make your body work overtime to get rid of excess protein.
3. SPOT REDUCTION
Think doing crunches or using the ab machine will get rid of belly fat? In our collective dreams. In order to reduce the circumference of your waistline, incorporating endurance and cardio exercises as well as all-over muscle conditioning is necessary. And don't think running is counterproductive to strength training. Unless you're looking to gain weight and dramatically increase muscle mass, incorporating cardio is key to reduce the percentage of fat on the body. Sorry ladies, spot reduction is impossible. There's nothing you can do to get that extra padding on your belly to magically move to your booty. To get all-around healthy and toned, the recommendations are 30 minutes of cardio five days a week, and strength training three days a week minimum.