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Fitness Myths

December 17, 2009

Leading fitness myths

Posted By JAMES GORDON

Hard to believe, but 2009 is coming to a close. As January approaches, many people find themselves thinking (yet again) about their New Year's resolution. And for many people, this includes getting back into the gym. Sadly, the vast majority of people who embark on a fitness program give up within the first three months. The reason? Unrealistic expectations and a belief in one or more of the following fitness myths.

"That guy on the TV using the cool-looking exercise machine is fit! If I buy it, I'll be fit too!"What the producers of that late-night infomercial fail to mention is that the "model" is a former professional body builder, works out an additional 12 hours per week, and has a perfect diet. Far from the "easy half hour per day, three days a week" advertised.

"The best way to shape my butt, thighs and tummy is to use exercises that isolate these areas." Sorry, but it is physiologically impossible to "spot reduce" fat. Through strength training, cardio and good nutrition, you will reduce your overall body fat percentage. Unfortunately, your metabolism and genes will decide where the fat comes off, and typically the first place you tend to gain is the last place you lose.

"If I want to lose weight, I just need to eat less."Sounds logical, but no. Our body has no idea that it's 2009. As far as it's concerned, it could be wandering the plains in search of food 20,000 years ago. A dramatic lack of calories (1,200 or less) is perceived as an emergency and will react by holding on to stored body fat. This is the body's natural defence against times of famine.

"Calories are the only thing that matters when trying to lose weight."Of all the fitness myths out there, this one is the most prevalent, and most dangerous. The key to losing fat and maintaining lean muscle mass is through control of your insulin levels. This is achieved through balancing the ratio of carbohydrates, fats and proteins during every meal. Consuming excessive amounts of high glycemic carbohydrates at one meal causes the pancreas to release insulin to lower blood sugar. In addition to putting you at risk for diabetes, this insulin spike also triggers the body to store excess fat instead of using it for energy.

"Lots of cardio is the best way to lose fat."Not so much. Excessive cardio has the ability to make you lose weight, but much of that weight loss comes from muscle tissue as well as fat. By reducing your muscle tissue, your body becomes much less efficient at metabolizing fat for energy. By balancing strength training with short, intense cardio sessions, you can maintain your lean muscle mass. Each pound of muscle that you gain or maintain will burn up to 50 extra calories per day on its own.