These Five Exercise Myths Are Keeping You Flabby
Whether it’s “you have to do tons of crunches to get six-pack abs” or that you have to train to failure to get the best results, the fitness industry is full of myths and misconceptions (and it’s actually one of my favorite topics to discuss). Let’s debunk some of this nonsense.
Here are the five exercise myths I hear most often:
1) Performing resistance/weight training will only help me build muscle, not lose weight.
Look, if you absolutely had to choose between diet and exercise, you may get the bigger bang for your buck by changing your diet -or maybe you won’t. but the belief that exercise increases muscle mass and therefore will make you gain weight instead of lose it just isn’t the case.
“Exercise, especially strength training, can increase muscle mass. Some people believe that the added muscle mass leads to weight gain, not weight loss. While exercise could lead to an increase in muscle it is unlikely that someone dieting to lose weight would experience this,” he explains. “In fact, when most people lose weight they lose both fat and muscle.
If anything, exercise would help maintain muscle and promote fat loss. The decrease in muscle mass during weight loss can lead to a reduction in resting metabolic rate, which is part of the reason that people tend to regain weight following a diet. By reducing the loss of muscle, exercise may help maintain metabolic rate and prevent weight regain.”
2) Cardio is more effective for weight loss than weights.
For some reason women seem to love the idea that they will burn more fat by running on a treadmill than by lifting dumbbells. Sorry ladies, but cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.
If your goal is weight loss, then make friends with some dumbbells.
3) If you exercise enough, then you can eat anything you want.
This myth makes me cringe, as I’ve seen so many people throw away their hard-earned fitness results by overeating. Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.
For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients.
4) For optimal fat burn, exercise longer at a low intensity.
Wouldn’t it be nice if this one were true? Then instead of pushing it hard in the gym we could all simply go for a nice, long stroll to burn fat. Umm, usually if something sounds too good to be true that’s because it is too good to be true.
Intensity matters when it comes to getting great results, so challenge yourself.
5) Unless you exercise often, exercise is a waste of time.
I hear this myth in the form of an excuse from people who haven’t started an exercise program due to the idea that they won’t be able to exercise enough to make it count. Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it.
In fact, a study conducted by researchers at McMaster University in Ontario, Canada and published in the March 2012 edition of the Journal of Physiology concluded that exercising just 20 minutes per day can be all you need.
Bottom line, any exercise is better than zero exercise.
What are you waiting for?
The choice is yours.
Helping you shed the fat, even on your busy schedule,
Coach George, Body Transformation Coach
ISSA Certified Fitness Trainer & Precision Nutrition Certified Nutritionist