9 Common Fitness Myths & Misconceptions
As a Personal Trainer, I hear all kinds of fitness “theories” repeatedly. Let’s straighten a few things out. Here are nine of the common myths and misconceptions you may have heard.
1. “I’m working out, so I can eat whatever I want and still lose weight.” Absolutely not! If you are trying to lose weight, it still comes down to counting calories, even if you are exercising regularly. Unfortunately, most people underestimate the number of calories they eat and overestimate the number of calories they burn. Use a calorie tracking site or program to get a realistic idea of what you are eating and what you are burning.
2. “I should cut out carbohydrates to lose weight (the Atkins theory).” Again, no is the answer. Cutting out an entire food category is never a good idea. Carbohydrates are your body’s primary source of fuel. If you cut out carbs, your body will be forced to break down protein for fuel, which it does not do as efficiently as with carbs. This will also rob your body of being able to use the protein as building blocks for your muscles.
The Dietary Guidelines for Americans recommends this distribution of energy nutrients:
– Fat: 20 – 35% of total calories (average 30%)
– Protein: 10 – 35% (average 15%)
– Carbohydrates: 45 – 65% (average 55%)
3. “I haven’t been in the gym for weeks, so I’ll make up for it in one day.” You might hurt yourself. Consistency is the key to staying fit and healthy. You don’t have to go crazy—spending 30 minutes exercising most days of the week will yield you decent results and keep you going for a lifetime. You can even cut the 30 minutes into 10 or 15 minute segments and your workout will still be effective.
4. Doing crunches or working on an “ab machine” will get rid of belly fat. Don’t believe everything you hear on those late-night infomercials! Being able to “see” your abdominal muscles has to do with your overall percentage of body fat. If you don’t lose the belly fat, you won’t see the ab muscles.
5. Stretching before working out is crucial to preventing injury. Stretching after a workout can be beneficial, but stretching before a workout actually doesn’t increase your range of motion. In fact, some studies suggest that stretching destabilizes muscles, making them less prepared for strenuous exercise, especially if you’re doing something like weight-lifting. Instead, do a warm-up like 5 minutes of cardio, which gets your blood pumping.
6. Lifting weights will make you look bulky. If you’ve been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times more testosterone than women, which is why they can bulk up so noticeably. But for you to reach Arnold Schwarzenegger proportions would require you to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids).
In fact, “strength training will help you lose weight faster and keep it off in the long run,” notes Jeffrey Janot, PhD, an assistant professor of exercise physiology at South Dakota State University in Brookings. If you also do cardio, it’ll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don’t focus all your efforts on the elliptical machine — some bicep curls could actually help you reach your ultimate goal.
7. You can take weight off of specific body parts by doing exercises that target those areas. This concept is called “spot training” and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen your abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.
8. You will burn more fat if you exercise longer at a lower intensity. The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer “fat calories”, you will be burning more total calories, and in turn, will lose more weight.
9. No pain, no gain! Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling “the burn”) and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!
Resources and article sources:
The Top 10 Fitness Myths You’re Probably Wrong About
Top 6 Fitness Myths and Truths
About this LFF Blogger — Amy Alexander is an ACSM certified Personal Trainer and RPM instructor at the North Meridian Lifestyle in Indianapolis, IN. Amy can be reached for any questions at aalexander1@lff.com.
Topics: Fit Lifestyle, Training Tips | 3 Comments »
November 3rd, 2010 at 9:53 am
Great article! I feel like the strength training myth about women getting bulky is a big misconception. I do Body Pump and feel much more toned and not bulky at all!
November 4th, 2010 at 3:38 am
I am a senior citizen and started working out about 4 years ago after a major weight loss. I started slowly and now find this to be my most favorite hobby ever. I do body pump, spin, zumba, total tone, spin – I work out at least two hours a day 7 days a week. I have major muscles especially in my legs and arms. I say I have football legs and body builder shoulders. My energy is higher than ever and I am on no meds. BUT I have such excess skin and I do not want to slow down but I am concerned with just getting bigger and bigger legs and arms. Will I peak out because I still need better form. and I do not want to slow down Thanks
November 4th, 2010 at 3:43 am
I started working out 4 years ago for the first time ever and I am a senior citizen. I go to the club 7 days a week and do about 12 – 14 hours of class a week. I go because I love this and it is the most favorite “hobby” I ever had. I do body pump, spin, zumba, total tone, and a step class. I am a major weight loss person and have developed football legs, body builder shoulders and am dealing with excess skin. I want to get stronger but not larger. Any suggestions? If your answer is no you will just get larger then I will have to accept that as I am not stopping.