MYTH 1: Women who lift weights will develop bulky muscles.
FACT: Some women avoid weight training because they don’t want to bulk up. However, strength training is a critical element to maintain a healthy weight and a strong body. The average woman who strength trains 2-3 times a week for 8 weeks, gains about 1.75 pounds of lean mass and loses 3.5 pounds of fat. Women typically don’t gain size from strength training because compared to men; women have 10 to 30 times less of the hormones that cause bulking up. In addition , changing your body composition from fat to muscle will further help you burn calories even at rest because muscle is more metabolically active than fat.
MYTH 2: You can target one area of your body for weight loss.
FACT: Spot reduction is simply not physiologically possible. Focusing on a specific part of the body will improve muscle endurance; however, only regular exercise (cardio & strength) along with a sensible diet will melt body fat.
Just think if spot reduction really worked people who chew gum would have skinny faces!!!
MYTH 3: Electrical Muscle Stimulators (EMS) gives noticeable results.
FACT: This is one of the latest devices claiming to give you a “defined” body. The truth of the matter is that such devices may improve muscle endurance but if an individual has an accumulated layer of fat around the area being electrically stimulated, visible results are just not possible no matter how many repetitions or minutes are spent on the stimulator.
Always be wary of fitness products promising HUGE CALORIE BURNING OR EFFORTLESS RESULTS. The only WINNING combination is REGULAR EXERCISE and a BALANCED EATING PLAN.
MYTH 4: “If I can’t workout often and hard enough, I might as well not even do it.”
FACT: The general rule for weight loss is to do cardio 4 to5 times a week for 30 to 45 minutes in addition to the warm-up and cool down, as well as weight training 2/3 week.
However if you can’t commit to this amount of time, you need to remember that any exercise is better than no exercise ,even if it’s only a 15 minute walk. Being physically active is proven to reduce stress and make you healthier.
MYTH 5: “If I’m not sore the next day, I didn’t work hard enough.”
FACT: We shouldn’t use this as a gauge of how good our workout is. Even though some soreness (DOMS) is expected if we regularly change our exercise program or if we’re just starting to workout. If we’re sore after every workout, we are not allowing the muscles to recover and rebuild.
MYTH 6: “If you exercise you can eat whatever you want.”
FACT: That’s a joke! A healthy diet goes hand-in-hand with a sound exercise regimen. Minimize the consumption of processed foods. Eat more high nutrient rather than high calorie foods. Don’t skip meals or eliminate any essential food groups.
MYTH 7: “If I cut out the carbohydrates from my diet, I will ensure weight loss”
FACT: Carbs are the main source of fuel for the muscles and the brain. Eliminating them from your diet is not wise at all. For best sources of energy choose carbs with a low Glycemic index such as fruit and oatmeal, rather than those with a high index such as cookies and muffins.
MYTH 8: “If my diet is predominantly protein, I can build big muscles.”
FACT: Building muscle mass involves two things: Using enough resistance to challenge the muscles and eating more calories than you burn. According to the American Dietetic Association, muscles work on calories which should be mainly carbs. The remainder of your diet should be derived from protein and fat. If you consume too much protein you run the risk of nutrient imbalance, kidney strain or dehydration. The main function of protein is to repair muscle tissue, not to generate energy for the muscle.
MYTH 9: Exercising at low intensity burns more fat.
FACT: Many people have thought that lower intensity workouts keep you in your fat training zone. But in reality, you’re burning a greater % of total calories including fat when exercising at higher intensity levels. However, gradual increase in intensity is always best.
MYTH 10: We need to do abdominal exercises daily. Do high repetitions to see results.
FACT: Abdominal muscles are no different than any other muscle group in the body.
You don’t work your chest muscles everyday, nor do you do 100 rep. of bicep curls. The same rules apply for abdominal muscles. If you are doing high repetitions for your abs, chances are you are using improper technique. Variety of exercises is also important because muscles adapt quickly and respond best to change. Following a healthy diet is a major contributor to achieving results.
Myth 11: “More sweat means less fat”
FACT: This is false. The amount of sweat is indicative of your body’s ability to maintain its normal temperature. You sweat when your body starts to store heat so you can experience cooling via evaporation of the sweat so it doesn’t correlate to how much energy (or Calories) is being expended.
MYTH 12: “Rubberized clothing and limited water consumption ensures weight loss”
FACT: Absolutely not! This may in fact cause the body core temperature to rise to dangerous levels. One needs to wear comfortable “breathable” clothing and drink plenty of water (60z. to 80z.) for every 15 minute of vigorous exercise. Keeping yourself properly hydrated will ultimately reduce your risk of sustaining or experiencing muscle cramps.
CONCLUSION: THERE ARE NO QUICK FIXES OR A MAGIC BULLET WHEN IT COMES TO HEALTH AND FITNESS. REGULAR EXERCISE ALONG WITH A BALANCED DIET WILL ENHANCE OUR WELL-BEING.
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