Archive | June, 2015

12 Common Workout Myths Debunked!

24 Jun

“I don’t do cardio because it will make me too skinny” – Male myth
“I don’t lift weights because it’ll make me too bulky.” – Female myth

These are common fitness myths that people hang tightly on for no scientific backing at all! And the list goes on…

I hear from my clients, friends talk about presumptions fitness statements and some of the same ones keep popping up. So I did a little research and spoke with some fitness experts to help debunk some of the most common myths about exercise and nutrition. To be honest, I was surprised by some of the things I found. But now I’m happy to present to you all the Do’s and Don’ts when it comes to slimming down and strengthening up.

Myth 1 – Sit-ups and crunches will give me rockin’ abs
Truth: You can work on your core besides laying down. Moves like planks and push-ups are much more effective at carving out your ab muscles and core than traditional sit-ups and crunches. Why? These exercises target your whole core and, when combined with cardio and a healthy diet, are the way to strengthen your abs.

Myth 2 –You Need Eight Glasses Of Water A Day
Truth: There is not exact science for how much water you need. My advice is to aim for as much water consumption you need for clear urine. We already get a great deal of water from food, and if you’re not thirsty, there’s no reason to force yourself to down another glass.

Myth 3 – It’s too late to get in shape
Truth: It’s never too late! If you currently don’t exercise at all, start by walking 5 to 10 minutes a day, gradually increasing the time and adding in strength training after 1 to 3 months.

Myth 4 – Cardio Burns The Most Calories
Truth: This comes as a surprise to a lot of people, but weight training actually burns the most calories! If you want to burn more fat overall–and keep burning it long after your workout is over– weight training is the way to go

Myth 5 – Gluten-Free will make me lose weight
Truth: Unless you have celiac disease or a gluten sensitivity, there’s no need to go Gluten-Free. In fact, many gluten-free items have twice the carbs and much more sugar and fat than the regular versions. You may think twice when looking at the gluten-free section of the menu.

Myth 6 – Stretching Is Best Before Working Out
Truth: Over stretching prior to working out can actually tear the muscles. You want to warm up with cardio before a workout. It will get your blood flowing and warm up your muscles, preventing injury. Save the static stretching for after your workout.

Myth 7 – Weight Lifting Will Bulk You Up
Truth: The fact of the matter is, it’s not that easy to become the incredible hulk. This is a common myth among women. Females aren’t built to bulk up the same way men do; females don’t have the testosterone levels necessary. Choose heavy weights with less repetitions instead of light weights with higher reps.

Myth 8 –  I need a gym membership to get results
Truth: You don’t need a gym membership or major equipment to workout. A yoga mat, resistance band or even a chair are all you need to get a full-body workout at home. Body drills can help you tone and shape muscles.

Myth 9 – You need a long workout to be effective
Truth: Your body starts burning fat as soon as you start exercising. The recommended minimal time is 30 minutes per day for adults. If you can’t meet the minimum, go for a shorter, intense workout such as High Intensity Interval Training.

Myth 10 –  If I’m not feeling the burn, that means I’m not working hard enough
Truth: While muscle soreness is to be expected during a workout, especially if you’re trying a new exercise or lifting a heavier weight, but if you’re in serious pain, stop what you’re doing. It doesn’t mean you’re working harder– it means you’re probably injuring yourself.

Myth 11 – You can spot reduce fat
Truth: In order to lose weight in one area, you have to lose weight all over. Not to say you can’t focus on on a targeted area, such as core, back, but overall fat burning with cardio and weight training is the key.

Myth 12 –  More exercise is always better
Truth: If you exercise intensely every day, you will get burnt out, causing inconsistency in maintaining a steady routine.Your muscles need time to recover, and it’s during the recovery process where muscles grow. Form might also be compromised during strenuous workout. Focusing on a few days of quality exercise a week instead of 7 days of mediocre effort will earn you better results.