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10 THINGS YOU SHOULDN扵 BELIEVE
WHEN IT COMES TO EXERCISE AND WEIGHT LOSS
There is a lot of misunderstanding, sometimes even deception, and all that many times leads people to misbelieve about exercise and weight loss. After many studies and hours of reading up on exercise and my crusade of losing weight, this is what I came up with.
1. Sit-ups or crunches will burn fat off your abs.
揑 see a lot of people in here and say they want to lose their stomach,� Koerber says. 揑 say, 慚odify your diet and start working on a treadmill.� And they look at me like I抦 crazy. You could have abs like Schwarzenegger but if you have a layer of body fat over them, you will never see them.� Don抰 get us wrong � abdominal exercises are great for strengthening your abs and core, but they抮e not going to take the fat off.
2. There is an easy way to lose weight.
Nothing could be further from the truth. Fines have been levied against diet pills that claim to have the quick fix. 揟here is no magic fix,� says Koerber, who teaches a class called 搃nfomercial myths� at BJC Well Aware. 揑t抯 called work. (That person in that ad) didn抰 get that body in 20 minutes a day, three days a week. It抯 just not possible.�
3. If you don抰 have time for the government抯 recommended 30 to 90 minutes a day, you shouldn抰 bother.
The truth is, anything you can do will be beneficial. Studies have shown that even splitting up those 30 minutes into 10-minute segments is good for you. Again, I抎 like to refer you to my personal findings presented earlier, where you can see that I actually went with my gut feelings.
4. Weightlifting makes women big and bulky.
揟 hat抯 just not true,� Hoover says. 揢nless they are using steroids, it抯 not going to happen.� He says many women are so afraid of this that they lift weights that are too light to properly tone and strengthen their bodies.
5. You aren抰 working hard enough if you aren抰 dripping in sweat.
How much you sweat depends on more than how hard you are working. Your body temperature, the clothes you are wearing, genetics and more determine how much you sweat. 揝ome people can get in a great workout without breaking much of a sweat.� Hoover says. 揂nd then there抯 the guy who sweats when he does a biceps curl.�
6. Workouts should hurt.
Though feeling sore a day or two after a new workout can be fairly normal, you should never hurt beyond that. 揑f the soreness worsens, or if you have it four, five or six days after the workout, something抯 wrong.� Hoover says, 揧ou may have some sort of inflammation.�
7. If you stop exercising, your muscles will turn to fat.
Muscle tissue and fat tissue are completely different. Hoover says. If you stop exercising, your muscle will become smaller and perhaps atrophy. But that doesn抰 necessarily mean you will get fat. You抣l gain weight only if you keep eating the way you were when you were exercising. If you eat less to make up for not burning calories, you won抰 get fat.
8. As you age, you will lose muscle and gain fat.
Though there is some truth to this, it抯 not an absolute. As you age, your metabolism decreases, but resistance training can increase and help you maintain lean muscle mass. 揧ou can maintain your muscle � you just have to work a little harder,� Hoover says.
9. Workouts must be intense to burn fat.
Actually, the body burns fat as efficiently when you do low- to moderate-intensity workouts. Unfortunately though, it takes longer to burn calories in a low-intensity workout as compared with a high-intensity.
10. Stretching isn抰 important because it won抰 make you thinner.
Most people skip flexibility training because they think it doesn抰 have a direct impact on their fitness. But, if you think about the fact that without proper stretching you could become injured, thus missing many workouts, it抯 vital, Koerber says. It抯 also important to maintain your body抯 range of motion as you age.
WHEN IT COMES TO EXERCISE AND WEIGHT LOSS
There is a lot of misunderstanding, sometimes even deception, and all that many times leads people to misbelieve about exercise and weight loss. After many studies and hours of reading up on exercise and my crusade of losing weight, this is what I came up with.
1. Sit-ups or crunches will burn fat off your abs.
揑 see a lot of people in here and say they want to lose their stomach,� Koerber says. 揑 say, 慚odify your diet and start working on a treadmill.� And they look at me like I抦 crazy. You could have abs like Schwarzenegger but if you have a layer of body fat over them, you will never see them.� Don抰 get us wrong � abdominal exercises are great for strengthening your abs and core, but they抮e not going to take the fat off.
2. There is an easy way to lose weight.
Nothing could be further from the truth. Fines have been levied against diet pills that claim to have the quick fix. 揟here is no magic fix,� says Koerber, who teaches a class called 搃nfomercial myths� at BJC Well Aware. 揑t抯 called work. (That person in that ad) didn抰 get that body in 20 minutes a day, three days a week. It抯 just not possible.�
3. If you don抰 have time for the government抯 recommended 30 to 90 minutes a day, you shouldn抰 bother.
The truth is, anything you can do will be beneficial. Studies have shown that even splitting up those 30 minutes into 10-minute segments is good for you. Again, I抎 like to refer you to my personal findings presented earlier, where you can see that I actually went with my gut feelings.
4. Weightlifting makes women big and bulky.
揟 hat抯 just not true,� Hoover says. 揢nless they are using steroids, it抯 not going to happen.� He says many women are so afraid of this that they lift weights that are too light to properly tone and strengthen their bodies.
5. You aren抰 working hard enough if you aren抰 dripping in sweat.
How much you sweat depends on more than how hard you are working. Your body temperature, the clothes you are wearing, genetics and more determine how much you sweat. 揝ome people can get in a great workout without breaking much of a sweat.� Hoover says. 揂nd then there抯 the guy who sweats when he does a biceps curl.�
6. Workouts should hurt.
Though feeling sore a day or two after a new workout can be fairly normal, you should never hurt beyond that. 揑f the soreness worsens, or if you have it four, five or six days after the workout, something抯 wrong.� Hoover says, 揧ou may have some sort of inflammation.�
7. If you stop exercising, your muscles will turn to fat.
Muscle tissue and fat tissue are completely different. Hoover says. If you stop exercising, your muscle will become smaller and perhaps atrophy. But that doesn抰 necessarily mean you will get fat. You抣l gain weight only if you keep eating the way you were when you were exercising. If you eat less to make up for not burning calories, you won抰 get fat.
8. As you age, you will lose muscle and gain fat.
Though there is some truth to this, it抯 not an absolute. As you age, your metabolism decreases, but resistance training can increase and help you maintain lean muscle mass. 揧ou can maintain your muscle � you just have to work a little harder,� Hoover says.
9. Workouts must be intense to burn fat.
Actually, the body burns fat as efficiently when you do low- to moderate-intensity workouts. Unfortunately though, it takes longer to burn calories in a low-intensity workout as compared with a high-intensity.
10. Stretching isn抰 important because it won抰 make you thinner.
Most people skip flexibility training because they think it doesn抰 have a direct impact on their fitness. But, if you think about the fact that without proper stretching you could become injured, thus missing many workouts, it抯 vital, Koerber says. It抯 also important to maintain your body抯 range of motion as you age.