If you spend enough time in a gym, you can hear the most creative questions and mis-truths in any field, anywhere. Any personal trainer that has spent their career in a gym setting, can recite the most compelling stories of clients/members and their beliefs of what is fact. I figure I could write a best seller, just by the sheer volume of misinformation about exercise and nutrition that is conveyed through media outlets and misinformed “experts.” This is not the gym goers fault, rather this is my problem and a problem I tend to overcome through education and factual information. “OK JB what is your point?” My point is there is a lot of information out there I would consider a myth. For example, that is possible to spot reduce. Not possible, next question! Another example, I can eat what I want and still have the body of my dreams. Kinda, sorta possible but depends on genetics and other hormonal factors but for most people, not possible. “Alright enough already, what is THE myth?” The king of exercise myths, the grand puba of misinformation…Lifting weights will make a woman bulky! That’s right, after doing this as long as I have; people, in particular women still believe strength training will make them look like a bodybuilder. Ain’t going to happen!

Now, I am not naïve to think women are not strength training in record numbers. Years ago, most women would join a gym and only perform cardiovascular exercises such as biking or running on a treadmill. Although great for the heart, this alone does not create the lean, sculpted bodies women are wanting and displaying today. It was always thought that women should not lift weights because it would make them bulky and look like a man. The traditional routines would consist of high repetitions, usually 3 or 4 sets with 30-60 second rest periods. Cardio usually would precede strength training. Group fitness classes such as Body Pump or “15 minute abs” would have mostly female attendance. In some clubs you would have “Women’s Only,” areas, full of selectorized equipment and cardio.

Women are displaying incredible results from strength training but the myth still exists. Keeping all things equal, let’s tackle the reason’s ALL women should strength train.

1. The Differences between Men and Women- YES! I know the DIFFERENCE but I’m not referring to our outer differences, I’m talking about what happens inside the body. As far as muscle goes; a bicep is a bicep and a glute is a glute, whether its on a man or on a female, anatomically they function the exact same. What are different are the hormonal levels that allow our biceps, glutes and all 600 some skeletal muscles to grow. You guessed it, testosterone. Loved by men, feared by women. That’s ok because men produce anywhere from 10-50 times more testosterone than women. YAHTZEE! Men can build bigger muscles than women (in most cases J). Now, does that mean women cannot build muscle, NO! It just means women cannot produce enough testosterone possible to build muscles the size of most males. Debunking the myth has begun!
2. Strength- Hence the name “strength” training. Picking up heavy things will make you stronger. What does that mean for most women and men for that matter, everyday activities can become easier. Picking up that 20 lb box and placing it on a shelf 2 feet above your head all of a sudden becomes easy. Pulling dog food out of your SUV and throwing it over your shoulder to take in the house suddenly becomes a breeze. Strength training makes you stronger, period. We all could use more strength, everyone, including you!
3. Body Fat- Most people reading this want to lose weight. Well actually you want to lose bodyfat. You are on a quest for a better physique, more toned arms, a tighter stomach and athletic legs. You cannot achieve that with cardio alone. You need something that packs a punch, something that creates results and gives you the body you have always wanted, you need STRENGTH training. Look at any professional woman’s body, such as Serena Williams or Jennie Finch. They strength train. They build muscle and thus reduce the amount of body fat on their body. In fact you burn calories, post workout, for up to 24-48 hours following a vigorus strength training day. You know how much post workout calorie burn you get from 30 minutes on the elliptical….ZERO! You want to keep your weight off without all the yo-yoing, start strength training.
4. Strong Bones- Best way to strengthen your bones? Drink milk! WRONG! Strength train. Women are far more susceptible to osteoporosis than men. Strength training will strengthen your bones, increase bone mineral density and delay any and all effects of osteoporosis. Research has found that weight training can increase      spinal bone mineral density by 15 percent in six months. Have I sold you yet?
5. Disease Prevention- For cardiovascular health, strength training lowers ones LDL cholesterol preventing arteries from clogging up. Also, lowers resting blood pressure and helps the body to metabolize sugars better, warding off the signs of diabetes.
6. Self Esteem- The greatest benefit of strength training for a woman is the benefit of self gratification. The increased      feel good hormone serotonin will allow you to feel better about yourself and have a sense of accomplishment. At the end of the day, this is what is about anyway, improving our bodies and minds but also improving how we feel about ourselves.

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   Josh Bowen: Ghosts, Unicorns and Women Bulking? Myths of Myths

I believe most of us are educated enough to realize that most of the foods at the grocery store are contaminated in some way. Whether it be hormones and nitrates added to our meats, pesticides and insecticides sprayed on our vegetables or genetically modified crap thats all over the grocery store. It almost seems like the only way to eat decent food is to grow it and hunt it yourself. On top of all of that, we now have another problem child, gluten, that wrecks our digestive systems and puts our bodies in a state where we cannot lose weight or bodyfat. In fact gluten (which seems to be in everything) will not allow our bodies to absorb fat soluable vitamins (A,D,E,K) which leads to malnutrition. Malnutrition, you thought, only occured in third world countries right? Nope, it happens here in the US because of the food industry and the crap they put in our foods.

On to the important stuff, I wrote this blog as educational and from a disertation point of view. It is somewhat “technical” but I find this topic interesting. This is a comprehensive list of gluten free foods, foods with gluten AND ingredients to look out for when considering gluten-free options (there are alot of options now). So here you go…

What is Celiac Disease? Also referred to as gluten sensitive enteropathy (GSE), or celiacsprue, is a chronic, inherited digestive disease that can lead to malnutrition if untreated.CD is the result of an immune system response to the ingestion of gluten (a protein found in wheat, rye, and barley) that damages the small intestine. When the small intestine is damaged, nutrients pass through the small intestine, rather than get absorbed. To develop celiac disease (CD), you must inherit a gene, be consuming gluten, and have the disease activated. Common triggers include stress, trauma (surgeries, etc.) and possibly viral infections. Approximately 10% of first-degree relatives could have CD triggered in their lifetime. The disease is permanent and damage to the small intestine will occur every time you consume gluten, regardless if symptoms are present.

Celiac disease is a genetic disorder affecting 1:133 persons in the United States,potentially 2 million people. For every person diagnosed with CD, approximately 80 people are undiagnosed.

What is Gluten?

Gluten is a composite formed from several different proteins. It is found most commonly in wheat and other related grains, such as barley and rye. Adding texture and a characteristic chewiness to baked goods, gluten is used in a wide variety of other foods as a thickener and binder, flavor enhancer, and protein supplement. Some people can develop intolerance to these proteins, however; a gluten-free diet often helps to alleviate symptoms caused by this intolerance and prevents further damage to the body.

Diseases Associated with Gluten Intolerance-

Systemic Lupus Erythematosus

Lupus can affect many organs: the skin, joints and muscles, kidneys, heart, brain, lungs, blood and blood vessels, intestines, hearing and balance. Ninety percent of patients are female. Symptoms vary depending on the organs involved, but may include fatigue, fever, anemia, rashes in sunexposed areas, aching muscles, painful and stiff joints,confusion, seizures, inflammation around the heart or lungs, sores in the mouth, vasculitis, blood clots, and changes in the urine.

Thyroid Disease

There are two common forms of autoimmune thyroid disease commonly associated with CD and DH – Grave’s disease and Hashimoto’s disease.

Grave’s Disease: An overaactive thyroid. Symptoms may include weight loss, rapid pulse, protruding eyes, feeling too warm, restlessness, insomnia, diarrhea, irritability, palpatations.

Hashimoto’s Disease: An underactive thyroid. Symptoms may include weight gain, slow pulse, red puffy eyes, feeling too cold, mental slowness, drowsiness, confusion, constipation, enlarged thyroid gland in the neck, thick and coarse hair.

Addison’s Disease

A rare disease involving the adrenal gland. The prevalence of CD in persons with Addison’s Disease is significant. Symptoms of Addison’s may include weight loss, increasing fatigue, lack of appetite, anemia, darkening of the skin, increased sun sensitivity, low blood sugar, low blood pressure, nausea, vomiting, diarrhea or constipation, and dehydration.

Autoimmune Chronic Active Hepatitis

A disease of the liver that may be mistaken for alcoholic liver disease. Seventy percent of patients are female. Symptoms can include fatigue, abdominal discomfort, itching, nausea, vomiting, bloating, yellowing of the skin and whites of the eyes (jaundice), enlarged liver, tumors on the skin, aching, fever, mental confusion, and cirrhosis.

Insulin Dependent Diabetes Mellitus (Type 1)

A disease of the pancreas. The incidence of Type 1 diabetes and CD is between 6-12%. Often the second disease is silent (having few symptoms). Symptoms can include excessive thirst, hunger, weakness, frequent urination, blurred vision, trembling, confusion, weight loss, and coma (if left untreated).

Where is Gluten commonly found?

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Josh Bowen: The Limited Factor — The Gluten Story

I have written a blog about this topic many times but at this very moment I am watching the Biggest Loser on NBC. Jillian Michaels, Bob the trainer and some other guy are imposing their fitness will on a select group of people for the world to see, all for a cash prize determined on how much a number on a scale decreases. Does anyone else see something wrong with that? First of all, I have been known to push people beyond their limits and I am by no means scared to make someone sore or scream uncle. However, pushing around a number of 300 plus pounders and treating them like United State Marine Corps privates doesn’t sit well with me. Neither does judging a contest by a number (yes it is “reality” TV but these things give people complexes). There are great things about weight loss shows but I often think this drives your everyday gym goer to obsess about the scale, when in all reality it’s not the end all be all. And as a side note, you have to inspire change in people not demand it. To get the very most out of a person, you must INSPIRE them to do it themselves, not force them into submission. This is not what personal training is about.

Off my soapbox. Back to the topic at hand….

I’ve often wondered about certain strategies gym goers employ. The one strategy that has vexed my mind is a ritual of sorts and a lot of people do it every day. You know if you do something every day and expect a different result, that makes you crazy rightJ. It is at like the Holy Grail, the very reason people come to the gym and try to eat right, it’s the difference between a good day and a bad day, it is the end all be all. It is stepping on the scale! Don’t try to pretend you don’t do it because we all are guilty, especially in a place where there are scales and we are trying to lose weight, gain weight or stay the same. But the very fact people are control by this instrument, this measurement of body mass can be alarming and skewed. The end all be all may not be “all” it’s cracked up to be.

Let’s back track for a second. What are we trying to do? Most people? Answer is losing weight. Statistics show the most common goal for any gym goers is losing weight. But that should really be the goal? The answer is yes and no. If you are 50 lbs overweight and you need to lose 50 pounds then I would say losing weight would be a great goal for you. However, if you are trying to lose 10-20 pounds, does it really matter what the scale says as long as your body fat changes? Of course not! I tell clients all the time; if I could have you weigh the same weight you are today and look 100% different, would it matter what the scale said? 9 times out of 10, the number didn’t matter.

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Josh Bowen: A Lesson from the Biggest Loser