5 common exercise myths for women—busted
Looking at digital workouts, Filipinas seem to be leading the way in terms of health and wellness. A data study from the REBEL App on workouts from January 1 to February 28, 2021 shows that on average, Filipino women were four times more likely to push through with an online exercise program than Filipino men. This total data is based on a number of workout videos played over the period, broken down by gender, sample size of greater than 10,000 users.
To help spread the right fitness and health knowledge, we’re busting 5 common exercise myths for women:
Myth #1: Strength training makes a woman bulky.
Reality: Men tend to bulk up faster than women because of the amount of testosterone in their bodies; women only produce 10% of the testosterone that men produce. The results of strength training for females include muscle toning and body shaping. So, unless you take testosterone supplements or are in a caloric surplus, we promise, you won’t get bulky!
Myth #2: Focusing on a specific body part will burn fat in that area.
Reality: Workouts burn overall body fat along with a calorie-controlled diet. However, it’s not possible to "spot reduce" body fat in a specific area. What targeted exercises can do, however, is tone and strengthen specific muscles so that you’ll see noticeable changes once you do decrease body fat.
Myth #3: Cardio is all you need to get lean.
Reality: A great weight loss technique is to combine cardiovascular workouts with a healthy diet. However, a purely cardio-based program without strength training can result in quick muscle loss. If getting toned is your goal, then incorporating cardio and strength training, while eating healthy is key.
Myth #4: Carbs are the enemy, and too much protein is bad.
Reality: A healthy mix of carbs and protein is needed for any healthy diet. What’s important is choosing what kinds of macronutrients to incorporate into your meals along with your overall calorie intake. Good carbs—like fresh fruits and veggies such as bananas and soybeans, root crops like kamote, ube, and gabi; and whole grains such as brown rice and corn—are a lot better than pizza and cake when it comes to supplying us with energy and keeping us full for longer.
As for protein, studies show that on average women don’t consume enough protein in a day. The required amount of daily protein intake is at least one gram for every kilogram of body weight; loading up on protein helps with muscle development, recovery, and body process regulation.
REBEL registered nutritionist and dietitian Jo Sebastian recommends starting with protein sources that are animal-based or plant-based and incorporating them into each meal. Examples include eggs for breakfast, peanut butter on fruits for snacks, and even protein powder in your shakes, smoothies, and oats. A great local source of protein is Tilapia, which packs 20g of protein in a 100g serving.
Myth #5: Exercising while on your period is a big no-no.
Reality: The only barrier to a woman working out on her period is the woman herself. Multiple studies have shown that movement can help deal with menstrual cramps, but lessening the intensity of our workouts can be the best approach during the ‘time of the month’. As always, it’s important that we listen to our bodies and know that it’s okay to slow down.
Let REBEL help you stay healthy with recommended workouts, meals, and mindfulness hacks. Download the App from the App Store or Google Play Store. Join Coach Cam for her Low Impact Training series, Coach Sheena for functional fitness & Coach Val for yoga sequences plus more!