During the run-up to Christmas when one invitation follows the next, most people prefer to talk about strength training and its effects rather than actually do it. This is basically not a big problem because maintaining your social network is just as important as training. On these occasions, however, I repeatedly notice how persistent some misconceptions about strength training are in society. Today, I would therefore like to debunk three of the most frequently heard common misconceptions. 

Misconception no. 1: strength training makes you gain weight; cardio training makes you lose weight

Without strength training you forgo the best weapon to burn fat: nothing increases the body’s basal metabolic rate more effectively than well-trained muscles. Just a few more kilos of muscle mass burn the same calories per day as a medium group fitness course. Even when you are asleep. In order to lose weight, reduce your calorie intake and increase your basal metabolic rate (basic consumption) by developing your muscles.

Misconception no. 2: strength training can make your muscles become too big

The human body - even yours - will never build the oversized muscles of a bodybuilder without you actively influencing this. An increase of 250 grams of muscle mass per month for women and 750 grams for men is an exceptional gain. However, this only happens under the best conditions and with a good training plan, the right intensity, and the appropriate nutrition. You will initially make considerable and potentially also visible progress. But over time, your body will become accustomed to the new load and the muscle growth will slow down. If you still have the feeling that your muscles are too big, you can correct this by making simple adjustments to your training plan. 

Misconception no. 3: the shape of a muscle can be changed through isolated exercises

Your muscles can only become bigger or smaller. The shape that your muscles take when their size is changed is not determined by the exercise but by their disposition. 

So, if you end up talking about strength training over the holidays - now you know the score.

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