Back again as we count down the Top 30 Fitness Myth. Today we have ten new fitness myths to expose. Read, learn and share.
- If I workout I can eat whatever I want
Wrong! Healthy weight management is all about calories in and calories out. You still have to make sure you burn more than you eat, period.
What is true is the fact that those who work out regularly can eat more than those who don’t because they burn more during the workout and even when at rest because their metabolism is boosted.
But, you still have to consider that an apple has 95 calories, while a slice of apple pie has 277.
- Crunches will burn belly fat
This is one of the biggest myths around. Crunches tone ab muscles, but, to burn the fat that covers those muscles you have to perform fat burning exercises along with keeping a calorie deficit.
You can add ab exercises into a fat burning workout, like, Kettlebell training, HIIT or Tabata, with these workouts you burn fat, while at the same time sculpting the muscles underneath.
- The more you sweat, the more fat you burn
Not true! Sweat is the body’s acclimation adjustment in response to heat, it occurs in an effort to cool you down, and it can just as well be the result of working out in a hot room than from a particular workout.
The true gage of workout intensity and therefore ideal fat burning is target heart rate. Also, when you do workouts, like HIIT, Tabata or Kettlebell training you go into the anaerobic state, where you are literally gasping for air, and that is the best fat burning environment.
- The longer the workout, the more effective it is
Wrong! Really wrong!
High Intensity Interval Training and Tabata are proof of that. Experts say and the science backs up the fact that doing short bursts of very intense movement, followed by short periods of rest, such as that seen in Tabata and HIIT for 15 minutes even once a week is more beneficial and yields better results than doing an hour of traditional cardio (fat burning zone) 3 days a week.
- Sleep has nothing to do with weight management
Sleep plays an important role in weight management for several reasons. A study of Women cited in the American Journal of Epidemiology showed that those who got less than seven hours of sleep per night gained weight. And other studies have shown that even minimal sleep deprivation increases the production of the hormone ghrelin in the body, which triggers feelings of hunger, even when one is not. Think about it, how often have you eaten when you were really tired?
- Fruit cocktail is the same as eating whole fruit
Big wrong on this one! Anything canned has preservatives and additives. Fruit cocktails typically have a ton of added sugar that ups the calorie count dramatically, besides the hazards of the already included refined sugar(aka heavy syrup).
Whole fruit always wins!
- Cardio should come before strength training
Not true, it is more effective to strength train first because doing cardio first will reduce glycogen levels in the body and can prevent an efficient strength workout. But, doing weight training first will actually increase the production of testosterone (in men) and cortisol (in women), both of which are beneficial to working out.
- The scale determines your true fitness level
Did you know that muscle weighs more than fat? If you workout and strength train with weights the scale may not represent your true fitness level. Then there are inches, some people lose inches while the scale stands still.
And, the scale cannot assess a true amount of body fat, for that you can use a body fat caliper that offers an exact reading.
Then there is the BMI, Body Mass Index Scale that can tell you where you place on the obesity scale, it takes into account parameters beyond weight.
- If you don’t eat a lot of fruit you are not healthy
The truth is that vegetables are a better choice in produce. This is not to say that you should not eat fruit, but, vegetables have more nutrients and much fewer calories and sugar, plus, the sugar in fruit is known as fructose, which is stored in the liver instead of in the muscles.
Some people eat fruit all day without considering the amount of sugar they are ingesting. All vegetables, especially the green ones, should fill the largest part of your plate at every meal and snacks for that matter.
- To lose fat and weight, you should not eat fat
Wrong! Healthy fats play critical roles in our health and wellness because they play key roles in internal body functions and help prevent chronic disease, like that of the heart because they help to control bad cholesterol and increase good cholesterol.
Fat is also important to maintain healthy hormone levels and make use of vitamins. Fat is also necessary for muscle growth and it helps to regulate the appetite.
The key is to focus on healthy fats, like, olive oil, fish and fish oils, avocados, flax seeds and raw nuts, A diet without fats that is mainly composed of carbs and protein can make any fat-loss or muscle-building goals almost impossible to reach.
Tomorrow we focus on ten more fitness myths. Let me know if you have some fitness myths you’d like to add to the list.