How much of what you think you know about exercise and fitness is actually true? Well now you are about to find out and it's safe to say that what we are about to share with you may just blow your mind.
Here are some beliefs that most people accept as common knowledge, that are in fact untrue.
MYTH: Stretching is important because it reduces the risk of injury.
FACT: Although stretching has a lot of wonderful benefits like increasing flexibility and blood flow throughout the muscles, it does NOT reduce the risk of injury.
MYTH: Alot of cardio is the best way to lose body fat.
FACT: Excessive cardio will strip muscle and body fat. This is definitely not the most efficient method to lose body fat. Once you begin stripping muscle tissue, your body becomes less efficient at burning body fat. Muscle is metabolically active, which simply means it stimulates the metabolism.
MYTH: Men lose weight and can get in shape faster than women.
FACT: Neither men nor women can lose weight and get in shape any faster than the other. Generally speaking, this myth seems to be true because the intensity level of a workout is generally higher than that of a woman. All things being equal, including the intensity level of a workout, they should both loose weight and get in shape within an equal duration of time.
MYTH: There is no right or wrong way to strength train. Just about any exercise will get results.
FACT: There is a right and a wrong way for a number of reasons. Doing exercises the wrong way will cause injuries, long term and short term, cause some muscles to go undeveloped, decrease blood flow in the muscles that are not being worked, etc. It's best to get with a very experienced trainer to teach you how to do strength training exercises. All exercises should follow the full range of motion guidelines.
MYTH: You can eat whatever you want as long as you exercise regularly.
FACT: You cannot eat whatever you want whether you exercise regularly or not. White foods, sugar, and processed, packaged foods should be cut to a minimum or none at all. These foods not only put on the pounds, but they are the cause to over 350 health issues such as acid reflux, blood clots, poor circulation, asthma, high blood pressure, high cholesterol, and diabetes just to name a few.
MYTH: The best way to lose fat is to eat very few calories.
FACT: Your body’s main objective is to survive. It doesn’t care if you want to lose body fat. In fact, it would prefer to increase fat in case of famine. Internally, the body has no idea that it’s the year 2010. It could still be 10,000 years ago for all it cares. Survival is its number one objective.If you eat very little (less than 1,200 calories), the body perceives an emergency and will accommodate you by holding onto stored body fat. As well it should, because it has no idea when it will be fed again.
MYTH: Fat free is calorie free
FACT: Starchy fat-free foods like cookies, cakes and crackers may actually contain the same number of calories or even more than regular versions. Pay particular attention the serving size and calories per sizing on the nutritional label. Plant sources (fruits and vegetables) are naturally low in fat and calories, but foods labeled low fat or no fat may still contain a lot lof calories in disguise.
MYTH: Carbohydrates (or sugars) cause weight gain.
FACT: Carbohydrates do not cause weight gain unless they contribute to excessive calorie consumption. The same holds true for protein and fat. Findings from the National Weight Control Registry show that people who successfully maintain weight loss tend to eat diets that are higher in carbohydrates and lower in fat, in addition to watching their total calorie intake. A good method that we use is when reading food labels look at the total calories and how many of those are from fat. The total calories from fat should be less than one third of the total calories for it be a wise selection for purchase.
It's also good to have a healthy balance of protein to carbs to fats ratio per meal. Most women do not take in enough protein in their diet. It's best to have a fat, protein and carb source with every meal to easily balance out your diet. If you fill yourself on just carbs your body burns through it faster because carbs are your body's first source of energy, therefore you are more likely to overeat.
MYTH: Eating most of your foods in the evening promotes weight gain.
FACT: No matter what time of day you eat if you consume more than you are burning you will gain weight. However, just as it's better to eat 5 small balanced meals a day rather than 3 large meals, you are better off eating a snack before bed if you eat an early dinner. When your body goes for an extended period of time without any fuel in its body to burn for energy your body goes into the starvation mode, which is when you begin to hoard calories turning them to fat.
MYTH: High protein diets cause ketosis, which reduces hunger.
FACT: Ketosis occurs when fat is used as an energy source instead of carbohydrate during a high-protein diet. Ketone bodies do not reduce appetite, however, eating sufficient protein for your body type can help reduce hunger and support weight loss.
These diets may help you lose weight fast – but most of this weight that you lose would constitute water weight and lean muscle weight instead of fat. The best way to lose weight and keep it off without harming your body is by following a reduced-calorie diet that is well balanced between carbohydrates, proteins, and fats.http://www.womenfitness.net/top10_foodmyths_facts.htm
These are only a few to help you start your day on the right foot. Help us set the record straight and spread the word to the other misguided souls out there.
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