Part 03 - Myth Busting
Myth #1
You can lose fat from specific parts of your body by exercising those spots
Fact: There is no such thing as "spot reduction". When you exercise, you use energy produced by burning fat in all parts of your body - not just around the muscles that are doing most of the work. In fact, your genes may dictate where that fat disappears from, say, your face or arms before your belly, even if you do endless abdominal exercises. However, working a specific region like the stomach can have a benefit: Strengthening the muscles can make you look thinner by helping you hold in your stomach, strengthening the muscles underneath the skin creating a natural corset.
Myth #2
The more you sweat during exercise, the more fat you lose
Fact: The harder you work out, the more calories you'll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you're working. Some people tend to sweat profusely due to heavy body weight (a bigger body is harder to regulate and cool), poor conditioning, or heredity. Exercising in extremely hot weather or in a plastic "weight loss" suit will indeed make you sweat heavily and lose weight immediately. But that lost weight is almost entirely water; the pounds will return when you replenish your fluids by drinking after the workout. Further, you could develop heat exhaustion if you push yourself too hard in extreme heat or in plastic clothes, which will prevent sweat from evaporating and, in turn, cooling you off.
Myth #3
Lifting weights is not good to do if you want to lose weight, because it will make you "bulk up."
Fact: This is one of most common myths and it couldn’t be farther from the truth. In fact, weight training is often the easiest and quickest way to look leaner, sculpted and more toned. Chances are you’ll have to be employing advanced nutrition and training standards to achieve the "bulked-up" look that most body builders have, so don’t be afraid of weights. Incorporating strength training three times a week into your exercise program will help protect you from injury, tone your muscles, help prevent osteoporosis and burn excess body fat…even when you are resting.
Myth #4
Strength training tends to give women a bulky masculine physique
Fact: It's very difficult for most women to build large muscles. That's because women have relatively low levels of the hormone testosterone, which influences muscle growth. Those women who choose body building as their goal are heavily dedicated to serious diet and weight training. Plus there's nothing wrong with women with muscles.
Myth #5
Just Eat Less and Exercise More
Fact: If it was that simple, no one would have a weight problem. No one ever tells you that the more you exercise, the hungrier you get. And even if you manage to give up eating your favourite food for awhile, your weight loss results can progress so slowly, you might decide it's not worth the effort. For weight control, it really doesn't matter how much you eat and exercise, what matters most is knowing how to correctly balance your eating with your exercise.
Myth #6
Fad diets work for permanent weight loss
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets, but diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs by limiting what you can eat. A healthy approach to food and a lifestyle that encourages proper nutrition is the best “diet.”
Myth #7
Low-fat or Non-fat means no calories
Fact: A low-fat or non-fat food is often lower in calories than the same size portion of the full-fat product. Often the non-fat or reduced fat version of a food product is simply a chemical Frankenstein of the original. Many processed low-fat or non-fat foods have just as many calories as the full-fat version of the same food or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavour and texture after fat is removed. These ingredients add calories. As well chemical additives that may be harmful to your body are also added. The best approach is to read the Nutrition Facts Label on a food package to find out how many calories are in a serving. You may be better off having a smaller portion of the normal product, rather than more of the “fat-free” one.
Myth #8
Skipping meals is a good way to lose weight
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on (often over eating or eating the most appetising, but unhealthy, reward food for their starvation), and eat more than they normally would at a time of the day when they are less likely to use the calories consumed. It is important to constantly fuel your body throughout the day starting with a good large breakfast. If the body doesn't get enough food, it goes into starvation mode. In starvation mode, the body stores everything it can as fat so it can survive. This slows the metabolism and if you start eating again your body stores that food as fat, plus your body will force itself to use protein, muscle and important nutrients as fuel if you do not provide it through food.
Myth #9
Eating late in the evening causes weight gain
Fact: It does not necessarily matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat. If you want to have a snack late in the evening before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night it may be easier to overeat when you are distracted by the television. Again it is beneficial to consume food throughout the day and to taper the food so you are consuming less (but something) towards the end of the day. Remember, that your body still needs fuel, though significantly less, at night while you rest. Often when we awake and don’t feel well rested it is because our body has been running on empty since our last meal which may have been more than 12 hours previous.
Myth #10
The "No Pain, No Gain" approach to fitness
Fact: Pain is your body’s way of telling you something’s wrong. So, take some time to listen to it. Exercise doesn’t have to hurt to be good for you. If it hurts, you’re probably doing something wrong. People new to exercise may feel some muscle soreness called delayed onset muscle soreness which usually subsides after a few days. But, the key to a successful exercise program is to make sure you give your muscles time to: rest between periods of exercise, properly warmed up, cooled down and adequately stretched; otherwise you’ll be risking injury
The fundamental truth about fitness and nutrition is that if it works for you, and it’s safe, then do it. Here are more subtle things you can use as motivation. Take pictures before you start trying to get in better shape and use them to monitor your progress. Buy a pair of jeans or other clothes that are one size too small. Then, periodically try it on until you can fit into it, then buy the next size down. Remind yourself of the time it took to gain the weight, and don't expect to lose it any faster. Look at other indicators of progress. If you did not lose a pound this week, just consider the other health benefits you’ve brought about - reducing your cholesterol, lowering your blood pressure, and improving your health. Not to mention muscle weights three times more than fat so you may be losing fat and gaining muscle.
Don't give up. Focus on progress, no matter how slow, and keep in mind that every pound you lose, no matter how long it takes, is another pound of unwanted fat you will not have to deal with again!
Set goals…Educate yourself…Move your body …Eat, but eat smart…Embrace success
