Integrity Health Coaching for Women Debunks the 5 Common "Myths" in Fitness

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Integrity Health Coaching for Women. Rocco Boulay, CSCS dispels some of the myths and misunderstandings many face regarding health and fitness

Rocco Boulay

The reality is that there is no “one” thing. It is a synergy between eating, exercising and “thinking” properly

It’s truly amazing how the media has confused many people about fitness and what they can do to get into better shape. The reality is that there is no “one” thing. It is a synergy between eating, exercising and “thinking” properly. Without the knowledge to understand the components to health most people will ultimately fail. Below are 5 myths that we have debunked along with a few tips to help you achieve your goals.

Myth # 1 – Crunches and abdominal work will get rid of the fat around my waist.

Answer: Not true. Unfortunately there is no such thing as “spot reducing” any area of your body. This holds true for all body parts. The truth is you can only firm up the muscles underneath the fatty area. Because everyone genetically stores his or her fat in certain areas it normally is a rule of thumb that the first place the fat (typically the belly and thighs) comes on is the last place it comes off.

Tip: Revisit what you are eating and replace those foods with those rich in protein and complex carbohydrates. Eat fats that are poly and monounsaturated while avoiding foods that contain trans fats. Don’t believe what you see on television. Take your vitamins.

Myth #2 – If your not sweating, your not burning calories.

Answer: Not true. All work burns calories. The body sweating is its way of keeping cool. Not everybody perspires profusely during exercise. Although sweating is great for detoxifying the body and keeping it cool, the amount of calories it takes to jog a mile is the same for everyone, whether you are sweating or not.

Tip: If you want to increase your caloric expenditure try 12-15 minutes of moderate cardio upon rising first thing in the morning before eating. This will increase your metabolic rate for the whole day, increasing daily calorie expenditure.

Myth #3 – Muscle weighs more than fat.

Answer: Six of one or ½ dozen of the other is a common phrase. Five pounds of muscle and five pounds of fat weigh “5 pounds”. The real answer is 5lbs. of muscle is DENSER than 5lbs. of fat. This means that if you replaced 5 lbs. of fat with 5lbs. of muscle you would weigh the same but your measurements would be smaller. Just think of a golf ball as (muscle) and a tennis ball as (fat) and see that they weigh about the same thing but the golf ball is denser, therefore it takes up less space.

Tip: Eat healthy foods along with lean protein, be the golf ball.

Myth #4 – I will get BIG if I lift weights.

Answer: Not true. Women especially those who are trying to lose fat struggle with this concept. Because many women start weight training at a body fat percentage that is high they run into an apparent issue. The issue is that upon embarking on a weight-training program the muscles begin to fill out BEFORE the fat is burned away. Although the new muscles are what are necessary to burn the excess fat moving forward many women stop weight training and lose the fat loss benefits of added muscle.

Tip: Every effective weight loss program that contains weight training will begin with weight gain. Be patient with yourself and just understand that if you continue with a healthy diet and exercise plan that employs weights you will look and feel great before you know it.

Myth #5 – Cardiovascular exercises are the most effective at burning fat.

Answer: Not true. The truth is that walking at approximately 3.5 mph for one hour burns approximately 500 calories. There are actually 3500 calories in a pound of fat. How many hours would it take you to lose 10 lbs. ? The answer is 3500 cal. in 1lb. fat /500 cal. during 1 hr. cardio = 7 hours. It would take 7 hours of cardio to lose 1 pound. Now multiply that by 10lbs. to lose and you get 70 hours.

Tip: Although cardiovascular exercise is a component of good health it is not meant to be the modality for fat loss. The best way to lose weight is to lift weights 3 times per week, perform 20 minutes of cardio 3 times per week, stretch following your exercise bouts, and stop eating foods that are packaged and processed.

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