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Fitness & Nutrition Myths Exposed - Learn The Shocking Truth - Part 1
Fitness & Nutrition Myth #1 - If you eat after 7 p.m. you will gain weight. Truth: Energy balance determines your body weight. If your energy intake (food and drink) is greater than your energy expenditure, then you will gain weight. This is called a positive energy balance. If your energy intake is less than your energy expenditure, then you will lose weight, known as a negative energy balance. This is most accurately calculated over a number of days or even weeks, and not on a daily basis. Fitness & Nutrition Myth #2 - If you eat carbs after
7 p.m. you will gain weight. Truth: See the truth to myth #1 (above). Fitness & Nutrition Myth #3 - If you are a woman and you lift weights, you will get bulky like Arnold Swarzenegger. Truth: Women do not have enough natural testosterone to build large muscles. Fitness & Nutrition Myth #4 - You have to be very flexible to do yoga.
Fitness & Nutrition Myth #5 - Crunches will give you washboard abs. Truth: Your abdominal muscles may be developed, but until you rid yourself of mid-section fat, crunches aren't going to help you see them. You can't spot-reduce fat. Fitness & Nutrition Myth #6 - Drinking water during exercise gives you cramps. Truth: During exercise, the body is losing fluids. To keep from getting dehydrated and to replenish the tissues in your body, you should re-hydrate. The American College of Sports Medicine recommends that you drink 8 - 16 oz. of water an hour before you exercise, 4 - 8 oz. during every 15 minutes of activity, and then 16 - 24 oz. within 30 minutes after you exercise. Fitness & Nutrition Myth #7 - Eating candy bars, honey, sugar, or drinking soda immediately before exercising will provide a quick burst of energy. Truth: The sugar in these will increase the amount of insulin in your blood, causing the sugar to be removed too quickly from your blood. Because of this, you will often find yourself feeling tired and weak. Fitness & Nutrition Myth #8 - Cardio, cardio, cardio is the way to lose weight. Truth: Cardiovascular exercise will help you expend energy, but if your energy intake exceeds your energy expenditure, you will gain weight. Fitness & Nutrition Myth #9 - Nautilus or other weight stack machines are safer than free weights. Truth: A weight stack machine may assist in helping you keep proper form, but you can still get hurt if you aren't using it as it is intended. Using proper form and lifting the appropriate amount of weight will ensure that you do not injure yourself while exercising. When in doubt, ask a professional for assistance. Fitness & Nutrition Myth #10 - You can spot reduce fat. Truth: Energy or caloric deficit causes you to lose fat. Your genetics will determine where this loss of fat will first appear. << Fitness & Nutrition Myths Exposed - Part 2 >>
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Many
fitness and nutrition myths pervade the gym, media outlets, magazines,
and the Internet. There are so many in fact, that this will be a
three-part article, and still won't address every one. When these
myths are accepted as true, they could lead to injury, muscle imbalance,
possible malnutrition, and are basically a waste of your time.
Truth:
Yoga can be as gentle or as challenging as you want. As you become
more comfortable and acclimated to the poses, you will probably
find that you are becoming more flexible. There are also yoga blocks
and other products to assist you.
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