Top 5 Fitness Myths
You’ve heard the stories: weight training makes women look like Arnold Schwarzenegger, exercising on an empty stomach burns more calories, and more. While some fitness myths make sense on the surface, deeper examination proves these stories are simply made up and have little or no basis in reality. Let’s tackle five of the most common myths and check out the real story behind them.
1. No pain, no gain– Perhaps the most common myth out there is this one that says if you don’t feel pain when you exercise, you are not doing it right. The truth is absolutely opposite: exercise done right should never be painful and professional trainers recommend that you stop your workout at the first sign of pain. The logic behind no pain, no gain says that you can not expect good results without sacrificing something – twisted at best, downright sadistic at worst. Exercise should be something you enjoy or else you very quickly become disillusioned and drop it entirely. While an intense workout may create slight discomfort, it should never get to the point where you are in actual pain.
2. Training with weights bulks women up – Few women want to look like professional bodybuilders, so this myth scares thousands of female exercisers away from weights every day despite scientific evidence to the contrary. The physiological differences between male and female bodies decree that men have a higher percentage of muscle throughout the body; thus men tend to increase bulk with weight lifting. On the other hand, female bodies have a higher percentage of fat to assist with childbearing and have less muscle to build and bulk up. Weight training for women is aimed at producing stronger muscles that can take more stress and bounce back better than ever.
3. Exercising on an empty stomach burns more calories – This one seems like it should make sense since exercise burns calories and an empty stomach has no calories to burn. It seems like you would be ahead of the game. Unfortunately, it does not work that way. Your body needs energy to run, so when you exercise on an empty stomach the body has to find fuel somewhere else. The body tries to provide energy while looking for it at the same time and can get overwhelmed, resulting in the risk of dizziness or even fainting in extreme situations. The smartest choice is to have a small snack about ten to fifteen minutes before working out. Carbohydrates are the best source of energy, so have a small slice of toast or a banana.
4. Crunches are the best way of firming up the stomach – Too many videos and articles send the message that hundreds of crunches are the best way to correct a jelly belly but fail to take into account that most saggy abs are because of excess fat, not weak muscles. Simply doing crunches alone strengthens the abdominal muscles but does not address the layer of fat over the muscles. You may see your stomach appear to grow larger since the muscles are gaining strength underneath the fat layer. The best strategy for getting firm abs is simple: burn fat and strengthen abdominal muscles at the same time. By using a two-pronged approach, fat that covers muscles is burned and the muscles are firmed at the same time, accomplishing your goal and giving you strong, sleek abdominal muscles.
5. Protein will help build muscles – Protein can do great things for your health but it will not help you increase your muscle strength. Too much protein in your diet can lead to unintended health risks such as kidney strain or dehydration. Extra protein also packs extra calories into your diet that can result in extra pounds – definitely not what you want. The best source of fuel for weight lifting is carbohydrates – easily digestible by the body, carbs provide fast, consistent energy for the body and allow you to continue lifting weights longer. That alone is what builds strength, not the specific kind of food you eat. Provide your body with the right kind of energy to use and you’ll be able to build muscle better.
There are many more myths about health and fitness, but the best defense against false information is education. When you are confident that you know the right plan for your body, spotting myths become easy.
Sun, 12 Aug 2007 08:22:00 +0000
WEIGHT LOSS - 6 EASY STEPS
Six Weight Loss Tricks
The most basic approach to weight loss is to burn more calories than you take in, but sometimes no matter what you do it just does not seem to be working. When you need an ace up your sleeve for a critical moment, try one of these tricks to jump-start your weight loss.
1.)Add weights to your routine.
Adding weight-lifting to your routine is one of the fastest ways to see results. Your body will respond almost immediately, shaping and toning muscle, and remember, the more muscle you have, the more fats you burn! To determine the weight you should start with, grab a 5-lb. dumbbell and do as many bicep curls as possible. If you can do more than ten reps comfortably, use a higher weight. On the other hand, if you can’t do more than eight repetitions without strain, try using a 3-lb. weight instead. For those of you already training with weights, go up to the next highest weight to see results. If you don’t have weights at your home, it is highly recommended that you invest in a set that ranges from three to ten pounds. These usually cost less than $30 and are well worth the investment.
2.)Increase the intensity.
During your cardio workout routine, assess the intensity level to determine how hard you’re working. If you can carry on a conversation with ease while exercising, it’s time to boost the intensity. You can do that by taking deeper strides as you move and placing a greater demand on the muscles of the thighs and buttocks, which in turns burns more calories. The best way to gauge the intensity of a workout is to pretend to carry on a conversation. You should be able to speak in short sentences with a breath after each one. Never exercise to the point where you cannot talk.
3.)Shake up your routine.
Despite being called a routine, your exercise program should keep you interested. Add different activities for variety and you not only maintain your concentration but also constantly challenge your body to meet new obstacles and developing more than just a few muscles. More muscles equal a greater calorie burn – what’s not to love? Try new activities that keep your mind engaged and experience an extra boost for your brain!
4.)Give your diet a makeover.
The daily diet is most frequently the worst problem area when you’re trying to lose weight. Between home and work and the responsibilities that come with each, it can be almost impossible to find healthy choices at the last minute. Spare yourself the daily scrounging and stock up on healthy foods that can be ready at a moment’s notice. Make a point to stash some of your good-for-you snacks at work so that when the mid-afternoon cravings hit, you have something satisfying and diet-friendly.
5.)Challenge yourself.
Set personal goals for yourself and don’t forget to reward your accomplishment! If your goal is to be more active at work, buy a pedometer and challenge yourself to take 6,000 steps during your workday. Be creative about it: walk to a colleague’s desk rather than email, take the stairs instead of the elevator, and go to the bathroom three floors down instead of the one on your floor. Challenging yourself can be very fulfilling on a personal level when you achieve your goals, and can encourage you on to greater achievement.
6.)Keep a food journal.
Tne of the most common characteristics of successful dieters is keeping a daily journal of food intake. There’s no real mystery about this: when you must write down everything that goes in your mouth, it forces you to realize exactly how many calories you consume. Keeping a journal is also beneficial because you can pick up patterns in your eating – for instance, if you become ravenous at a certain time everyday or if your meals and snacks are too far apart. It can also be helpful to note your frame of mind when you eat or mention the circumstances. Binging as soon as you get home from work could indicate a stressful job or it could mean it’s just been too long since lunch. A basic food journal requires you to enter the food you ate, number of calories, amount of fat, and how much you consumed. This can be expanded as much as necessary to meet individual needs. Just make sure you review it every few days to spot any habits that need to be brought under control.
Sat, 11 Aug 2007 05:22:00 +0000
