| No Pain, No Gain
Training does not have to hurt to be good for you. In fact, if it does hurt you're probably doing something wrong. Some soreness is common for the beginner, but if that continues, you are pushing it way too hard. Delayed onset muscle soreness - in which pain occurs up to 48 hours after exercise, results from inflammation and microscopic tears in the elastic tissue that surround the muscle fibers. You need go give your muscles time to adapt to a new stress level - so don't do too much too soon, or you will risk injury.
To Build Muscle, Eat High-Protein Foods
There is no scientific evidence supporting the popular belief that athletes require massive amounts of protein. Strength athletes require high carbohydrate and adequate glycogen stored in the muscle. All high intensity, powerful muscle contractions (such as weight training) are fueled with carbohydrates. Adequate dietary carbohydrates must be consumed on a daily basis to restore glycogen levels. To build more muscles, you simply have to follow a good weight training program and eat a well balanced diet consistently.
You Can Increase Fat Burning by Exercising Longer at a Lower Intensity
It really isn't important what percentage of energy during exercise comes from fat or carbohydrate. What matters at the end of the day is how many total calories were expended. The higher the exercise intensity, the more calories are burned per minute. Many athletes who wish to change their body composition, however, are encouraged to exercise at a lower intensity because high-intensity exercise is difficult to sustain.
Weight Training will Bulk You Up.
Many female athletes use this excuse to avoid weight training. What they don't realize is that weight training is often the easiest and quickest way for female athletes to lose body fat and increase muscle definition. Most women would have to work out with weights at a very high intensity and take steroids to achieve that massive bulked up look.
The More the Better
Have you ever heard of overtraining? Of course you can get too much of a good thing! Many top athletes give in to this myth and pay a price with injury, illness or even burnout. When it comes to training, you need to balance it with rest and relaxation.
If You Train Hard, You Can Eat Anything
Whoa! Not so fast. If you are training for peak performance, then you need to fuel your body with a high powered energy source. Proper nutrition is part of the overall training plan. Eating right will give you the energy necessary to get through the tough workouts...and you will feel better as a result.
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