5 Exercises myths you should know
Written by IHU staff writter
There are many people out there looking for fitness and weight loss advice. At times it has become very difficult to differentiate fact from fiction. Every week there is a new Fad diet, or a new product that touts you can still eat the tasty stuff and not gain an ounce of weight, additionally you go to the gym and just get on the cardio machine for 10-30 minutes assuming it will make a huge difference. I take a new approach of looking at the various myths we have been told work, but upon further inspection are just myths. – Staff Writter (ihealthcareupdates.com)
MYTH #1: The best way to lose weight is to drastically cut calories
“Our bodies are smarter than we think,” says Jari Love, star of the Get Extremely Ripped: 1000 Hardcore DVD. “When we eat too little, our body believes that it’s starving so our metabolism slows down and holds onto fat as a potential energy source.” A much better approach: Eat more often, but eat less food at one time. For the fastest weight loss, break up your total daily calorie allotment—don’t eat fewer than 1,200 calories if you’re a woman or fewer than 1,800 calories if you’re a man—into five to six small meals to keep your metabolism humming.
MYTH #2: Heavy weights will bulk you up
“This just isn’t possible for most women,” says most person trainers “Ladies have too much estrogen in their hormone makeup. Yes, heavier weights build muscle and strength, but most of us women aren’t lifting anything so heavy that we are at risk for building man muscles.” Plus, muscle is the secret to a revved up metabolism, as it burns more calories than more fat, even when you’re sitting on the couch or at your desk.
MYTH #3: Keep your heart rate in the fat-burning zone
If you’ve been exercising at 60 to 70 percent of your maximum heart rate in order to shed flab faster, you could be slowing your slimdown. “The fat-burning zone is a complete myth,” says Wayne Westcott, PhD, Prevention advisory board member and fitness research director at Quincy College. “While it’s true that you burn a higher percentage of fat calories when exercising at a moderate pace, you burn fewer calories overall.” For instance, if you get on a treadmill and walk at a 3.5 MPH pace for 30 minutes, you might burn 250 calories. If you raise the speed to 7 miles per hour, you’d burn 500. Bottom line? “It’s much better to go at the faster speed.” Prefer the elliptical trainer? Make sure you’re not making one of the
MYTH #4: Boosting cardio is the best way to bypass a plateau
“The most effective way to lose weight is to include both cardio and weights in your routine,” says Love. “One study found that when individuals cycled for 30 minutes a day, they lost 3 pounds of fat and gained a half pound of muscle in 8 weeks. But individuals who cycled for 15 minutes and weight trained for 15 minutes a day lost 10 pounds of fat and gained 2 pounds of calorie-burning muscle.”
MYTH #5: Ab exercises are the fastest way to a flat belly
“Doing abdominal exercises can strengthen the different ab muscles, but it won’t burn body fat and reveal the ‘6-pack look,’” says Aaron Swan, Private Trainer at the Sports Club/LA-Boston. “Abs are made in the kitchen—not from doing crunches.” A proper diet low in refined carbohydrates and full of lean proteins, healthy fats, and lots of low-glycemic fruits and vegetables will bring you closer to the flat belly you’re after. Still, you should work your tummy!
Source: Prevention Magazine