Three Surprising Benefits of Exercising
THERE ARE MANY MISCONCEPTIONS WHEN IT COMES TO WORKING OUT.
Exercising has many benefits, but some of them might be unknown to you. Who am I to tell you about the science of exercising? I have been a certified personal trainer for over four years now. I did my personal training course through the National Science Academy of Sports (NASM). I am also specialized in corrective exercise and women’s fitness (NASM), and am a prenatal and post natal professional (FIT4MOM). However, what makes me most qualified to talk about surprising facts are the women I interact with in my daily activities at church and school, and women I meet at the gym.
Here is an interesting fact: most women know very little about what eating healthy or having a consistent workout routine. But on the bright side: a little bit of information might change the way you see things completely.
What are some small adjustments I can make to my dieting and exercising? Staying consistent with at least three healthy meals a day will improve your diet and overall health. Here are misconceptions vs. true insights:
1.You can eat more to achieve your goals
Many women tend to skip breakfast or eat something small, but they are neglecting something very important by doing so: eating a healthy meal that will sustain them throughout the day. By eating a healthy carb, like whole grain bread or tapioca pancake, in addition to boiled eggs, for example, you can get your protein intake and avoid being hungry throughout the day. Which can help you with not over eating during lunch time or snacking on poor nutrient foods throughout the day.
Beyond breakfast, you can eat more throughout the day with set meals like lunch, afternoon snack, and dinner. This will help increase your metabolism and fuel your muscles the way they were meant to. As your body adjusts to eating more times throughout the day, you will synthesize more protein and burn calories, even at rest. Focusing on high protein intake for each meal will ensure you are eating healthy ingredients and fewer calories. Here are some meal examples and ideas you can enjoy throughout one day:
High Protein Meal Ideas
Tapioca pancake link: https://a.co/d/gkrGYFu
Video tutorial: https://youtube.com/shorts/Aq6o4bbgrhI?feature=share
2.You will not look “too strong” if you lift weights
I have been asked at the gym before how much weight and how many repetitions should be done to achieve muscle definition. Part of this question has to do with not wanting to “grow too many muscles” or look “too bulky”. This question is completely fine, but the truth is you will not get the “bulky” look unless you are intentionally training for maximum strength training. And even then, only a professional would see relevant results. So there is no need to worry about that when lifting weights. Instead, if you are a woman of any age you should be lifting weights, because as you get older you start losing muscle mass. So it will be extremely beneficial for your body to train this way to achieve and maintain your overall health. With a combination of cardiovascular exercising and lifting weights you can stay healthy for the rest of your life! And it is super fun!
To answer the question: you can lift medium weights and do 3 sets of 12-15 reps for each exercise. If you are doing 8 reps and it’s too heavy, you can decrease the weight and do 12 reps.
3.Working out is not as hard as you think
The journey isn’t always easy, but you can do it!
Many women say “I don’t like working out” or “I am not good at that stuff”. But all women were made to exercise and there is always at least one thing they are very good at doing when working out. Having bad experiences in the past is not an excuse to not try again! Exercising is not about punishing yourself or trying so hard to only get results that won’t last. It is about forming habits that will bring you joy and transform your life completely. Even if you think you are not good at it, with the right instruction and support, you can learn each exercise and improve at it.
Tip: start working out 1-2x a week. Aim for consistency versus fast results.
Your workout should include a warm up, stretching, strength exercises, and core work!
Example stretches: https://youtube.com/playlist?list=PLpPxiRHlqj9j00y0c-0_2CgjyG-cfJyRn&si=cll8s40-rANuX6J_
Example workout: https://www.milapradofitness.com/howtodoexercises/fullbodyworkout-h8p8x
The things you read on the internet or even what some fitness professionals tell you are not always true. You might hear of crazy diets or fasting schedules for example, but these are all misconceptions about exercise and diet insights. Some surprising facts are: you can eat more to achieve your goals, lifting weights is always good, and working out is not as hard as you think!
Hope this information is helpful for you to continue to stay firm in your fitness journey! Keep in mind that changing habits is a transition that takes time.
Questions? Email me at milapradofitness@gmail.com
