Do Chest Workouts Make Breasts Smaller.... Or Is It All a Myth?

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Myth:

Chest Exercises Will Make My Boobs Smaller

As everyone knows chest is the muscle group that is very popular in the male workout programs. Most females believe that chest day should only be left to the men. As in they should take no part in such a day. But the real question is why are girls afraid of doing bench, and or other types of chest exercises? The answer is that there are many reasons why not, but double reasons why you should workout your chest.

Chest Workout Will NOT Make Your Boobs Smaller, I repeat will NOT...

I can count the amount of times I have had women come up to me and tell me that  they are afraid that if they were to start dedicating themselves to a chest day even just once a week, they will end up with smaller boobs. You women aren't far from the truth. It is true that breasts are made up of fat tissue, therefore when you work out, you lose fat in your body. However, your boobs are not getting smaller when performing chest exercises, the honest truth is that they get smaller while doing cardio exercises...

Chest Exercises Will Make Your Boobs Appear Visually BIGGER!

The truth is breasts will not grow with exercise, but the muscles that are found underneath them can develop! Many women don't want their chest looking like a guys, but in reality it is not possible to make them too muscularly, then can only become perkier, which will give them the appearance of becoming visually bigger and fuller, all because of the muscles that you created underneath them. As long as you aren't dieting too severely, your fat mass should remain! So if you don't want the cardio/weight loss to make your boobs firm, your best bet is to get yourself into doing some chest exercises! Therefore next time you think about doing a chest workout, you have nothing to fear because your boobs will be just fineeeeeee!

A Few Chest Exercises To Try Out:

 Push Ups     3 sets 12 reps

Dumbbell Bench Flyes   3 sets 12 reps 

Decline Push Ups  3 sets 12 reps  

Bench Press w/ the use of Dumbbells  3 sets 12 reps

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8 Gym Bag Must Haves!

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This blog is for the ladies who are just beginning to train in a gym or for those of you who may be considering it. There are a number of things you MUST have with you in your gym bag.

 

Here are my top 8 below:

 

 

1. Gym Shoes

 

 

I've realized so many girls seem to underestimate how important it actually is to wear the right shoes when working out. It is important to make sure you have shoes that are supporitve and comfortable. It may even be best to buy a pair of gym shoes, specifically to use only at the gym or when exercising. If you don't wear the right shoes while working out, it can often lead to potential injuries, as well as having a BIG impact on your training. In my opinion I perfer to wear the Nike Flex sneakers. The fact that these shoes are made to be flexible and can bend any which way, is perfect when working out. 

 

 

2. Dry Hair Shampoo

 

   Many of you may be asking yourself why this.... well the answer to your question is that I have realized many people often live a busy life. Often times we try out best to squeeze the gym into our busy schedules. If you find that your hair is a sweaty mess after a workout and need to be somewhere, then the dry hair shampoo will be a complete lifesaver!! It not only refreshes your hair and soaks up the oils in your hair, but also leaves your hair looking flawless as if you didn't even hit the gym that day! At the moment I use dry hair shampoo from, "Not Your Mothers". I have noticed that it has instant results. Such as absorbs the excess oils out of my hair quickly! It is just very convenient to use after the gym. It's available at almost any drug store!!

3. Music Player

I find it a necessity to workout with music on, it not only allows me to focus on my workouts, but it keeps me in the zone. Take an iPod/Iphone that is filled with your favorite upbeat music. It will surely motivate you! I tend to catch myself listening to a lot of hip-hop/techno/house songs when working out. Oh and one thing that I find is best for me to always remember my headphones is by leaving them in the car, this way they will always be with you when heading to the gym!  

4. Oil Absorbing Sheets Or Mini Cleanser 

It is no suprise you get sweaty after a workout, and although that may be satisfying in a way , it is important to take a minute and think about your skin, especially your face! Sweat is known to trap dirt and other particles in your pores, so make sure you wipe over your face before and after you are done working out to prevent any breakouts. I use Clean & Clear Oil Absorbing sheets, which work amazing on my face. They literally remove all of the excess oil on my face, and the best part is they don't even smudge makeup! 

5. Water Bottle 

It’s extremely important to stay hydrated during a workout, so fill up your favorite water bottle and place it in your gym bag before you head out for the gym. Refill your water bottle at the gym when you run out of water and remember to drink plenty of water during workouts. I prefer a large 24 oz water bottle when at the gym! 

6. Lifting Gloves 

Sweaty hands can make gripping weighs a slippery affair, so it often pays to wear weight lifting gloves. If gloves happen to not be your thing, you can always give climbers' chalk a go. Both of these options keep your hands dry, but gloves do have a benefit. This is the fact that they prevent calluses on your hands. That is honestly one of the main reasons why I wear my lifting gloves, to prevent any clluses on my hands, I prefer my hands to be nice and soft :) 

7. Hair Ties & Hair Brush 

So whats the one thing us girls always seem to find missing........... hair ties!!                                                                

8. Healthy Snack for Post Workout

If you like to work up a sweat in the gym, chances are you'll be hungry after your workout. It is probably a good idea to pack a few healthy snacks to eat once the hard work of training is done. A post-training snack should ideally contain protein and carbohydrate in an easily digestible form such as a protein shake or bar. The only reason you should skip a post-training snack is if you are going to eat a substantial meal in the next 60-minutes!

"I Don't Want to be Bulky" she said

Many women are misguided on how to discover the best workout to become lean and continue having their feminine physique. This often results in the fear of using weights altogether, to avoid becoming “bulky,” or "large" which is not healthy! Our bodies need strong muscles to support our bodies, along with increasing our fat burning potential. So how can I increase my muscle strength, without getting big muscles? 

The first step is deleting everything in your mind about what you previously heard/thought about on resistance training, have a different mind set and of course, exercising.  Here is a BIG secret that I feel will help you train and achieve that body you are destined to have!  

Start by taking a deep breath, and walk towards the weights area. At first you may feel a little intimated by all the guys around you lifting 60+ lbs, but don't. Remember that what you think, is often not true when it comes to the guys in the gym when it comes to lifting. The majority of them are probably going to try and impress you as funny as that sounds. Since the main goal is to get lean and strong, you need to use resistance training. Resistance training is also known as lifting some weights in a certain fashion. aka lift some weights in some fashion. But, never fear! You will learn to lift the correct way, and with the correct technique to help you gain lean muscles and boost your self-confidence.

One of the best ways to achieve this, is by performing high intensity circuit training that is mixed with a little bit of plyometric ( also known as "jump training" ). By performing these styles of exercise, you are pushing your muscles to their maximum resistance, and using more of your muscle fibers.  

High intensity circuit training and jump training will allow you to lift heavier weight, and increase your fat burning potential all at the same time. That way you will become stronger and smaller. 

That's why in just 30 minutes of exercise, you can burn much more fat, than if you spent HOURS at the gym. When it comes to time, just remember its all about efficiency! Take a peek at my video below to see examples plyometric training.