Women are often told not to focus on weight loss if they go to the gym. There is a preconceived notion that lifting weights can turn them into a bodybuilder. They will become too muscular and lose out on the "femininity" of their body. But is that the case? To break this myth, we spoke to a Fitness trainer, health coach and nutritionist Apar Jain.

Women Do Not Become Bodybuilders If They Weight Train

"Weight training offers numerous health benefits for women, from improved strength and muscle tone to better bone density and metabolism," says Jain. He also points out that women do not "bulk up" like male bodybuilders and one of the reasons for that is their hormones.

Men generally have higher levels of testosterone, a hormone that also promotes muscle growth, whereas the levels are much less in women. "So even with regular weight training, they are more likely to build lean, toned muscle, rather than large, bulky ones," he explains.

Myth of Bulking: Jain explains that many women worry that lifting weights will make them bulky, but in reality, it helps them achieve a toned, athletic look. It also helps them create a leaner, more defined body by reducing body fat and increasing lean muscle mass.

"So, is it bad for women to weight train? Absolutely not! Weight training is one of the best

things women can do for their bodies, supporting overall health, longevity, and confidence. The key is to train with a balanced routine that includes both strength and cardiovascular exercise, along with a nutritious diet that supports personal fitness goals," he explains.

Why Is There A Belief That Women "Bulk Up"?

Addressing this preconceived notion, Jain says that media portrayals of bodybuilding have often shown men and women with extreme muscular physiques. Many people thus associate any kind of weightlifting with this look. "They are unaware of the specialised training and dietary practices that bodybuilders follow. This visibility makes women worry that lifting weight will quickly lead to a similar physique."

Other factors that lead to this misleading notion, as Jain points out are:

Historical Fitness Stereotypes: For decades, fitness marketing for women emphasised “slimness” and “toning” without muscle growth. Women were encouraged to stick to cardio or light weights with high reps, reinforcing the idea that lifting heavier weights would somehow “masculinise” their bodies. These stereotypes have taken time to fade as fitness knowledge has evolved.

Biology Misunderstandings: Many people don’t fully understand how muscle growth works or the role hormones like testosterone play. Women naturally have lower levels of testosterone than men, so they’re not biologically predisposed to gain large amounts of muscle mass. But without a solid understanding of this, many assume that lifting heavy weights alone will lead to “bulking up.”

Misleading Fitness Advice: Some fitness advice still focuses on the idea of “toning” muscles by lifting very light weights. However, muscle definition actually comes from a balance of strength training, cardiovascular exercise, and diet, rather than avoiding heavy weights. This misconception has led many women to avoid weight training altogether or stick to very low weights, reinforcing the fear of bulking.

Social Pressure and Body Image: Cultural pressures around femininity have often emphasised a lean, slim look, leading some women to avoid weight training for fear of appearing too muscular or “unfeminine.” Even as body positivity and strength are increasingly celebrated, the old biases about how women “should” look still linger.

Lack of Education and Exposure: Many women may not have access to accurate information or the support of knowledgeable trainers who can explain the benefits of weight training without bulk. As more women gain exposure to strength training and see results for themselves, this myth is starting to break down.

Tired of following multiple weight-loss diets and not seeing any results?

While many may recommend combining a strict, high-intensity workout routine with healthy food, Instagram-famous fitness trainer Tarn Kaur, who managed to lose nearly 40kg in less than a year, has revealed the 'weird' habits that helped her get back in shape instead.

Here is what the former lawyer, now online coach, recommends:

1. Keeping Treats Out Of Sight

Kaur noted in a lengthy Instagram post: "If I don’t see it, i don’t eat it. Hiding tempting foods has saved me from so many unnecessary snacks. out of sight, really, does mean out of mind."

2. Chewing Gum Like A Lifeline

The fitness expert revealed that she likes to eat a piece of mint after meals or whenever junk food cravings hit. "It’s like a little pause button for my brain and stops me from reaching for junk," she noted.

3. Planning Indulgences Ahead

In order to avoid binge eating or consuming excessive calories, Kaur logs her treats in an app even before she consumes them. She clarified that she likes to track her treats so as not restrict herself from eating but to 'take control and enjoy food without guilt'.

4. Checking If It's Worth It

Kaur explained: "If a food won’t give me pure satisfaction, I skip it. Life’s too short to feel bloated for something mediocre. My body deserves better." The trainer believes life is too short to feel bloated over something mediocre and feels her body deserves better.

5. Saying “I'm Full” Out Loud

Kaur mentioned that saying “I'm full” out loud helps signal her brain that she's done eating and prevents mindless bites when she's not paying attention.

6. Skipping Bread And Extras

Citing the phrase 'out of sight, out of mind', Kaur admitted that restaurants used to once be her downfall but now she steers clear from bread baskets and chips while dining out.

7. Portion Awareness With Clothing

The trainer also mentioned that she steers clear of comfy joggers as they often led to endless grazing for her, while fitted clothes served as a gentle reminder to respect portions and stay mindful of her body.

8. Throwing Away What Doesn't Serve You

Lastly, Kaur told her viewers that while leftovers tempt her, they do not align with her goals go straight into the bin. For her, it is not about guilt but about choosing herself first.

Apart from this, Kaur also recommends swapping traditional Indian tea with black coffee, white rice with cauliflower rice, packaged juices with electrolytes, fried snacks with baked veggie chips, sugary biscuits with almond flour cookies and white bread with wholegrain bread to maximize benefits.

Looking for a short daily exercise that can improve your heart health and make you live longer by about two decades?

In a podcast episode of The Diary Of A CEO, Dr Rhonda Patrick has claimed that the Norwegian 4x4 exercise, a cardio-focused intense workout, can help your heart become stronger and increase the body's oxygen-burning ability.

The scientist and health educator commented: "Everyone's obsessed with steps. I need to get my 10,000 steps in, my 10,000 steps. But I think we need to change the 10,000 steps to at least 10 minutes of vigorous intensity exercise.

"You could do 10 minutes of any type of exercise that's really going to get your heart rate up and it's going to be so much better."

What Is The Norwegian 4x4?

It involves performing four minutes of intense exercise at a 85 to 95 percent max heart rate, followed by three minutes of recovery. This type of HIIT exercise is meant to be repeated four times for maximum benefits.

While this style of working out can be applied to a variety of sports including cycling, swimming and rowing, Dr Patrick suggests using the 4x4 method while brisk walking and 'tailoring' it to your preference.

"I would say the Norwegian 4x4 is the gold standard. Specifically how I do that, I do my warm up and then I do four minutes of hard exercise. I take a break and the exercise I'm doing in those four minutes can be an assault bike. You can do a rowing machine. You could do a stationary cycling machine as well," she said.

When asked if running was a viable option, Dr Patrick added: "You can. I think it's better than doing like maybe a bike or a salt bike or something. And you are going as hard as you can for that four minutes and maintain within that four minutes."

READ MORE: This 2 Hour Activity Can Reduce Your Breast Cancer Risk, Study Shows

Not only can the 4x4 improve cardiovascular function by making the heart stronger, it can also increase the body's ability to use oxygen, a critical part of maintaining overall fitness as well as shows significant fitness gains in a short amount of time, making it ideal for busy schedules.

"You want to kind of work your way up that, but then work your way up as you as you do it one week, two weeks, you know, a month later, two months later. That being part of an exercise protocol was shown to reverse the structural changes that occur with age in the heart by 20 years," the expert added.

How Much You Should Exercise To Maintain Heart Health?

The American Health Association recommends performing at least 150 minutes per week of moderate-intensity aerobic activity such as brisk walking, dancing and gardening or 75 minutes per week of vigorous aerobic activity, such as hiking, running, cycling or and playing tennis or a combination of both, preferably spread throughout the week to maintain heart health.

Moreover, regular exercise can also reduce the risk of Type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer. It can also help improve sleep, cognition, including memory, attention and processing speed.

Dr Hayes recommends opting for a cardiac evaluation such as an electrocardiogram, or EKG; stress test; a cardiac MRI or CT scan to generate images of your heart if you notice changes in your ability to exercise or cannot perform consistent levels of exercise.

Playing sports as a teenager may reduce your risk of breast cancer in the future, a Breast Cancer Research study shows.

Researchers from New York, US and Toronto, UK have discovered that young girls who play sports, whether organized such as dance and football or unorganized for at least two hours in a week showed lower breast water content, which can stop the growth of cancerous cells and prevent cell damage.

Rebecca Kehm, Assistant Professor of Epidemiology at Columbia Mailman School of Public Health. noted of the results: “The importance and urgency of this research are underscored by the rising incidence of breast cancer in young women and the alarmingly low levels of recreational physical activity observed both in this study and among adolescents globally.

Also Read: Scabies Cases Rise Across The UK This Winter: Know The Early Symptoms

“Our findings suggest that recreational physical activity is associated with breast tissue composition and stress biomarker changes in adolescent girls, independent of body fat, which could have important implications for breast cancer risk.

The scientists also found that teenage girls around the age of 16 who were involved in physical activity has low oxidative stress in their urine, indicating that their body has a healthy balance between free radicals (unstable molecules) and antioxidants.

Why Is Low Breast Water Content Good For You?

In adult women, about 50 percent of the mass in normal breast tissues is made of water. Multiple previous studies have shown that cancerous breast tumors contain 1.6 times more water and significantly low fat than healthy levels.

This can lead to increased cellular hydration in the breast which can pave the way for excessive cell division, alters tissue structure and can impact metabolism, making water a key factor in tumor characteristics and progression.

Read More: India Loses A Woman To Breast Cancer Every Eight Minutes

Additionally, excessive breast water content also changes the tissue's physical properties which can lead to swelling which can increase breast size by more than a cup size, a feeling of fullness, tightness, heaviness, skin thickening, or a "peau d'orange" (orange peel) appearance.

Low water content acts as an indicator of low breast density and oxidative stress-related biomarkers in the urine, which signals a healthy amount of antioxidants in the body and cell growth as well as death is occurring at a normal, healthy rate.

Is Breast Cancer On The Rise In India?

One factor that sets India apart is the age at which women are affected. Almost half of all breast cancer patients in the country are younger than 45. This is a much higher proportion than seen in many Western nations, where the disease is usually detected later in life.

Moreover, sedentary habits, excessive consumption of processed foods as well as alcohol and smoking promotes obesity and hormonal changes which pave the way for breast cancer development.

The researchers noted in the study that they are yet to conclude how playing sports can reduce breast water content and oxidative stress.