Empowering women through weightlifting: Nana Mohd debunks common fitness mythsUpdated March 17, 2025
"Weight training is not the enemy; it’s a powerful ally in your fitness journey. With the right nutrition and a consistent approach, weightlifting can help you sculpt a toned physique rather than a bulky one," Nana Mohd, renowned TV host and fitness coach.
In the world of fitness, weightlifting often carries a cloud of misconceptions, especially when it comes to women. One prevalent myth is that lifting weights will make women bulky. This notion can be discouraging for many who want to embrace strength training but fear the outcome. As Nana Mohd, a renowned TV host and fitness coach, puts it, “It's a big no-no because, well, if you're not dieting, of course, with any kind of exercise, you will still look bulky, right?”
The truth is, weight training is not the enemy; it’s a powerful ally in your fitness journey. With the right nutrition and a consistent approach, weightlifting can help you sculpt a toned physique rather than a bulky one. Nana emphasizes that “you need to diet consistently, eating the right food, and supplementing your body with nutritious options.” This will not only decrease body fat but also reveal the beautiful, lean muscles you've worked hard to build. The balance of cardio and weight training Another common misconception is the belief that cardio is the only way to burn calories effectively. While it's true that cardio can burn more calories during a session, weight training offers a unique advantage: it helps you burn more calories at rest. Nana highlights that “by doing weight training, you will build mass and burn more at rest.” This means that the more muscle you have, the more calories you’ll burn throughout the day, making weight training an essential component of any fitness routine. Walking vs. running: Finding your fit When it comes to choosing between walking and running, the answer isn't one-size-fits-all. Both have their merits, and the best choice depends on individual capabilities, health conditions, and age. For younger women, running may be a great way to get active, while those over 40 might find walking to be a safer and more sustainable option. Nana advises, “Start slow, pick up walking, and just do brisk walks.” Walking may take more time, but the benefits are significant. It allows you to ease into a fitness routine without overwhelming your body, especially if you're transitioning from a sedentary lifestyle. Fueling your body: The post-workout myth A prevalent myth in the fitness community is that you shouldn’t eat after exercising. This is simply not true! Regardless of whether your workout is cardio or weightlifting, fueling your body post-exercise is crucial. Nana urges us to “avoid junk food and refined sugars” and focus on whole foods that nourish our bodies. Aim for meals rich in protein (20-25 grams) and fiber to support your digestive health, especially as you age. The importance of healthy fats Another myth that needs debunking is the idea that you should eliminate fats from your diet while exercising. In reality, healthy fats are essential for maintaining hormone balance and overall health. Incorporate sources like avocados, coconut oil, and olive oil into your meals. Nana reminds us that “you need fat to lose fat,” and these healthy fats can enhance your skin's glow and improve hair health. Embracing fitness after 40 Many women believe that turning 40 signals the end of their fitness aspirations. However, this couldn’t be further from the truth! Look at inspiring figures like Jennifer Lopez, who defy age stereotypes with their dedication to health and fitness. It’s never too late to start weight training or to find activities that bring you joy, whether it’s swimming, dancing, or playing squash. Women after 40 can absolutely sculpt their bodies and achieve their fitness goals. It’s essential to find the right coach who understands your unique needs, especially if you’re navigating changes in your body after having children. Remember, weightlifting can be fun and empowering—don’t shy away from it! So, gather your weights, embrace the journey, and remember that it's never too late to start lifting. You have the power to redefine your fitness narrative and inspire others along the way. |
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