5 Myths About Exercise

Myth 1: If you do 100 crunches a day you will lose the gut.

REALITY: Fat is stored energy so therefore you need to devise a specicfic plan to expend the most energy possible. Situps are not an exercise that fatigues the entire body thus resulting in minimal decreases in body fat. Large compound movements such as squats, swimming, boxing, and running are much more energy demanding. This equates to more significant losses in body fat. This accompanied with quality nutrition is an excellent way to start your progress.

Myth 2: Females will get “bulky” if they lift weights

REALITY: The only females that get big or bulky with weight lifting are the ones that are taking hormones and supplements. I have never seen a client get bulky from resistance training. You need to work every part of the body with resistance training in order to raise your metabolism and increase your calorie expenditure.

Myth 3: Carbs are BAD

REALITY: Carbs are GOOD, the only time carbs are bad is if you eat them before you go to bed. Carbs are your source of immediate energy and are essential for sufficient calories to support normal bodily functions. If you don;t eat carbs and attempt a strenous workout you will likely hit a wall after about 15 minutes.

MYTH 4: Doing crunches is the best way to eliminate ”THE GUT”

REALITY: Wrong, the best way to get rid of the gut is to do resistance training at least 3 times a week with cardio included in your weekly routine. You CANNOT spot reduce, for example; all of those tricep extensions and crunches probably haven’t been doing the trick. You have to do total body resistance training and cardio on most days of the week to burn the most calories.

MYTH 5: I’ll workout tomorrow and start my program.

REALITY: Action is one of the fundamental keys to success. If you are held accountable to an appointment then the chance of progress is much greater. The human body does not get better with lack of exercise and the longer you wait the harder it is to get the motivation to get in the gym and fire it back up. The human body’s metabolism slows with age and there is no quick fix in sight. The best route is to get a personal trainer, get on a program, and reap the benefits.

Myth 1. Skipping breakfast helps with weight management

Despite what you may think, skipping breakfast (or any meal for that matter) does not help with weight management. Research shows people who eat breakfast are more likely to manage their shape than breakfast skippers.

Myth 2. All fats are bad

While it is important to moderate your total fat intake and to limit the amount of saturated fat in your diet, some fats are important nutrients. Monounsaturated and polyunsaturated fats also called ‘good fats’ should be included in our daily diets. They are found in foods such as avocado, raw unsalted nuts, seeds, olive and canola oils, oily fish like salmon and mackerel and polyunsaturated margarines.

Myth 3. Fresh vegetables are better than frozen

Research shows the nutritional content of frozen vegetables is similar to that of fresh vegetables. Storage and transportation of fresh vegetables can reduce their nutrient content and quality. Frozen vegetables, however, are harvested at their prime and then blanched before freezing, locking in their nutrients. During the blanching process, small amounts of nutrients may be lost, but no more than during cooking.

Myth 4. You shouldn’t eat carbohydrates after 5pm

Many studies have failed to find any evidence to support this theory. In fact, a large number of studies have found a high-fibre, low-fat diet that is based on plant foods, works better for managing your shape in the long-term. Instead of reducing on one particular nutrient, reduce your portion size at mealtime.

Myth 5. Baked means less fat than fried

Many baked products have fat added before cooking, rather than being cooked in fat or oil, as is done with fried foods. The words “baked not fried” does not mean the product is low in total fat. In fact, a baked product can still contain the same amount of fat and kilojoules as fried products. Use nutrition information panels on labels to help you make an informed choice.

No matter how well you follow your diet or fitness routine, there is usually some cheating and lying involved — andnot just fibs you tell about what you’re really eating when no one is looking. Most of us have tried at least one quick fix to drop weight  for good — fasting, or eliminating certain foods and nutrients from our diets — only to gain the weight back, often packing on even more pounds. Unfortunately, myths about how you can lose weight can sabotage even the healthiest relationship between you and your treadmill.

It’s a great rule of thumb to be suspicious of quick and easy weight loss solutions. “The biggest misconception is that doing something in the short term will have long-term results,” says Elaine Magee, the “Recipe Doctor” for the WebMD Weight Loss Clinic. While you may want a magic bullet more than anything, fad and gimmicks can actually do more harm than good when it comes to losing and maintaining your weight.

That’s why we’ve enlisted two registered dietitians — Magee and Elizabeth Pivonka, PhD, RD, president of the Produce for Better Health Foundation — to come up with a list of lies so you can battle the bulge armed with the truth.

Myth 1: Snacking Is Always a Bad Idea

The good news is you don’t need to starve to lose weight. “The idea that you shouldn’t eat between meals is a myth,” says Pivonka. When you’re stomach starts rumbling, you probably hear a little voice in your head telling you not to ruin your appetite. But having snacks in between meals might actually help you eat less, and stave off the urge to overeat or binge later. In fact, dietitians often recommend that you have five smaller meals a day, instead of eating your calories all in one sitting.

One of the main reasons snacking has a bad rap is because of the choices we make from, say, vending machine that are packed with chips, cookies, candies, and other delectable — and fattening — treats. The good news is we’re not all chomping on candy bars come 4 p.m. – a whopping 70% of Americans use snacking as a way to incorporate fruits and vegatables into their diets, according to the Produce for Better Health Foundation.

If you tend to dive into a bag of chips when you’re hungry, try having nutritious foods instead –think moderate amounts of fruits, vegetables, and nuts, for example — and try to eat things you don’t normally have during mealtime. Magee, who isn’t a big milk drinker, uses snacks as a way to get her daily dose of calcium from low-fat cheese and yogurt.

Myth 2: No More Fast Food

Maybe the double cheeseburgers, fries, sodas, and apple pies are out, but Magee says you don’t have to ditch fast food all together to stay on your diet. “It’s part of our culture. I embrace it,” she says. “I just lead people to make better choices in that arena.” Pivonka says she didn’t recommend fast food in the past, but with better options now you usually can eat healthily and still get your grub to go. “The big problem with fast food is that the sodium content is much higher than ideal,” Pivonka tells WebMD. It’s a problem that might be hard to avoid, unless you stick to salads. At least try to skip the little salt packets. Here are some other healthy ideas from Magee:

• Get a salad as a starter.
• Choose the grilled chicken over fried, breaded chicken.
• Get soft tacos instead of hard, crispy ones.
• Keep the sauce and dressings on the side or scrape off as much as possible.

Myth 3: Carbs Are All Bad

Both Pivonka and Magee agree that it’s a myth that all carbohydrates are bad. But that doesn’t mean there’s nothing to learn from low-carb diets. Carbs are not all created equal, and you want to avoid processed carbs that are often high in sugar and white flour. Instead, enjoy beans, whole grains — think brown rice and whole grain breads — and don’t forget fruits and vegetables, which provide a host of nutrients and fiber, are low in calories, and can help reduce the risks of several diseases, says Pivonka.

The body also uses carbs as fuel during exercise to burn body fat, another great reason to keep the bread basket on the menu.

Myth 4: Certain Foods Make You Burn Calories

There is conflicting information about whether or not certain foods can increase your metabolic rate, making you burn more calories. While different foods offer different health benefits, people are often left wondering if calories vary from one food to the next.

“A calorie is a calorie, regardless of where it comes from,” says Pivonka. There are no foods that increase your metabolic rate, or help you burn calories, she says. Even if certain foods do increase your metabolism, the amount is too insignificant to make it a magic bullet, says Magee.

Instead, Pivonka recommends weight lifting. Why? Because by building muscle you increase the number of calories your body burns when at rest. Magee also recommends that you eat foods with a high water and fiber content because they stay in your system longer, a plus for taking off the pounds.

Myth 5: If You Eat and Exercise Consistently, You Will Never Gain Weight

You need to be willing to make lifestyle changes and dietary adjustments as you age, change, and grow. The fact is, your metabolism slows down as you age, says Pivonka. As a result, you often have to either eat less or exercise more to avoid gaining weight. Pivonka says the biggest change usually occurs around the age of 40. Your metabolism will continue to slow down more gradually over the years, so always keep your food and exercise plan flexible.

When it comes to diet and exercise, the only thing that you can really be certain of is that there will be new weight loss schemes with every new day. By keeping informed — and raising your eyebrow when in doubt — you will be better prepared to navigate the never-ending supply of conflicting weight loss advice. The key is to develope a plan that plays to your strengths and weaknesses, and STICK TO IT..

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By the time people get to my web site, they are completely frustrated with the way they look and feel.  Looking in the mirror, not fitting into clothes, getting teased at work, or simply feeling tired all the time are all common issues I hear from new clients.  I understand that working in today’s stressful fast pace job market, or being a domestic engineer, has made losing weight and getting in shape seem virtually impossible.  With people working 50 + hours a week and trying to have a family life too.  It can be really tough.  But yes, with the right tools it is possible to train much less than those “Biggest Looser” contestants and  to completely reshape your body.

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