6 Fitness Myths That Pack On Pounds
Don’t let one of these rumors prevent you from reaching your health and fitness goals.
Sorry for bringing this to you, but it is better that you know the truth, as it will set you free and off you’ll fly to reach your wildest fitness, weight and health goals. Believing in popular misconceptions is a trap that keeps you stuck in old habits and you never move toward your goals.
Let’s shatter to pieces those mighty, fitness myths so you can…take action, so you can…live your best life ever.
#1. MYTH: IF YOU EXERCISE, IT DOESN’T MATTER WHAT YOU EAT.
FACT: IF YOU EXERCISE, IT MATTERS EVEN MORE WHAT YOU EAT.
There is one saying that I happen to like and believe is true: “You can’t work-out a bad diet”.
If you don’t have the nutrients your body requires, you will not recover properly from a good workout. It’s like flicking a lighter without any butane. If there’s no material for the exercise to spark there will be no flame – you are not going to see changes in your body composition as you could or should.
To get the most out of your exercise you need to fuel your body with the best nutrient dense foods and to train with consistency. Only when you put the two together do you get results.
#2. MYTH: AEROBICS IS BETTER THAN WEIGHT TRAINING FOR LOSING WEIGHT.
FACT: TO REALLY TRANSFORM YOUR BODY, YOU MUST DO RESISTANCE TRAINING (RT) and HIIT (High Intensity Interval Training).
If you’re doing nothing, any extra activity is good for you. But, if you really want to burn fat and change the shape of your body, you need to ramp up your metabolism by building more muscle and by promoting the “after burn effect” also known as EPOC phase (Excess Post Exercise Oxygen Consumption). Aerobic exercise will help you improve your cardio-vascular fitness, but it will not give you the toned and “cut” look. If you want the “6 pack abs” or “defined arms and legs” you’ve got to add Resistance Training (AKA weight training) and HIIT to your fitness regimen.
#3. MYTH : THE LONGER YOU EXERCISE, THE BETTER.
FACT: TOO MUCH EXERCISE PREVENTS RESULTS.
The purpose of exercise is to stimulate muscle and burn fat. To do this, workout sessions should be brief, intense and highly effective. This can be accomplished in less than 4 hours per week. Anything more can drain you – mentally and physically – and take you further away from your goals (unless you have the exercise bag like I do and “the more the merrier” floats your boat).
This is where HIIT comes in strong. A 20 min HIIT session, 3 times a week is a great goal to have if you wish to change your body composition and increase your fitness capacity. To this you can add 3 sessions of RT (up to 60 min each) and you are well on your way to admiring your new looks.
#4. MYTH: MUSCLES GROW WHILE YOU’RE WORKING OUT
FACT: MUSCLES GROW WHILE YOU’RE RESTING AND RECUPERATING.
During a good workout, slight muscle damage occurs (inflammation-that’s in part responsible for the pain associated with sore muscles). This micro-trauma triggers the body to re-build the tissue and that translates into muscle growth – if you give it time and proper nutrients for recovery. The key take home message here is to work out smart and hard.
#5. MYTH: IF WOMEN LIFT WEIGHTS, THEY GET “BULKY”
FACT: RESISTANCE TRAINING HELPS WOMEN BECOME LEAN AND TONED.
I really love this one. “Mihaela, but I don’t want to get big, so I don’t lift weights”. Fat takes up 5 times more space than muscle. If you replace the fat on your hips or thighs with muscle, you get smaller hips or thighs. To get huge (bulky), you’ll need to lift a lot of heavy weights, eat a lot of protein and possibly take some steroid hormones too.
#6. MYTH: WEIGHT TRAINING IS ONLY FOR YOUNG PEOPLE.
FACT: PEOPLE OF ALL AGES SHOULD BE WEIGHT TRAINING.
Loss of muscles mass begins after the age of 30! This is the age most people see their body fat levels go up.Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if we are active, we’ll still have some muscle loss. Without weight training, we lose strength, become fragile and more prone to injury as we age. A client of mine used to say this and it stuck with me even after 8 years…
“Muscles are ungrateful. The day you start neglecting them they’ll leave you.”
If you want to lose weight, LIFT WEIGHT!-you can tweet this one.
I hope today’s post brings some light and inspiration so you go put your sneakers on and do some HIIT and RT for a fitter, healthier, better looking you.