There are bogus rumors going around about strength training. The truth is that strength training is one of the absolute best things you can do for your health and appearance.If you’ve fallen for these five myths, you’re missing out on tremendous potential results.Myth No. 1: Muscle turns into fat.Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.Myth No. 2: Strength training doesn’t burn fat.On the contrary, muscle mass is your No. 1 ally against fat gains.A pound of muscle burns 10 to 20 calories each day, while you’re just living and breathing. Regular strength training helps increase your muscle mass, as well as preserve existing muscle mass, turning you into a fat-burning machine.Myth No. 3: Lifting weights makes women bulk up.Yes, strength training increases the amount of muscle on your body; so many women take this to mean their body will become body-builder-esque.The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of result without a focused and dedicated effort.The tighter, toned figure of a recreational female weight lifter is every bit feminine.Myth No. 4: Strength training is for young people only.Ha, that’s a used-up excuse that senior citizens across the globe have shattered.Assuming your doctor has given you the OK, you have much to gain from a regular weight lifting routine.Improved balance and coordination, better strength and flexibility and a decreased risk of osteoporosis are just the beginning.Myth No. 5: Use light weight and high reps to tone.This myth, popularized in the 90s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.We now know that to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.RECIPE OF THE MONTHMango Chutney Chicken SaladThis summer salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal.Servings: 5Ingredients:1 teaspoon olive oil2 cloves garlic, minced1 inch ginger root, minced1 small red onion, chopped1 small red bell pepper, chopped2 ripe mangoes, choppedJuice from 2 limes1 Tablespoon curry powder1 teaspoon ground cinnamonDash of nutmegDash of red pepper flakes1 1/2 cups non-fat, plain Greek yogurt1 Tablespoon Dijon mustardDash of salt and pepper3 cups cooked chicken breast, chopped4 cups salad greens1. In a large skillet, heat oil over medium heat. Add garlic and ginger root, and sautÈ for a minute.2. Add the onion and bell peppers, and sautÈ for a few minutes.3. Add the mango and spices. Continue to sautÈ for another 5 minutes, until everything has softened.4. Turn the heat down to low, cover and simmer for another 10 minutes. Remove from heat. Chill for 20 minutes in the refrigerator.5. Combine the yogurt, mustard, salt and pepper together in a small bowl. Place the chopped chicken in a medium sized bowl and mix in the yogurt blend.6. Prepare each plate with a pile of greens topped with a scoop of chicken and a spoonful of chutney.Nutritional Analysis: One serving equals: 286 calories, 6 fat, 185mg sodium, 22g carbohydrates, 3g fiber, and 35g protein.
