So sit on a chair, set aside your article “Lose 50 pounds while eating grapefruit alone” and open your mind for a moment. You may not agree with these facts, but that’s what keeps the myths alive.
And let’s go …
1. The healthiest way to measure your progress is to weigh yourself: MYTH
You think I would say right away that the solution is to perform frequent fat tests, right? No! The healthiest way to measure your progress is to make sure that your strength in resistance training increases, that your cardiovascular resistance increases, and that your clothing is precisely what you want it to be. When do we stop trusting ourselves so much that everything has to be made to measure? Do not we have enough pressure in our lives?
2. Women grow up when they work out with weights: MYTH
A woman has about a third of testosterone compared to a man, so not much muscle is produced. The women you see in magazines that look high and masculine use steroids, growth hormones, and so on. You can look bulky if you have excess body fat and build muscle. However, if you reduce body fat, you may be able to see those lean and defined muscles.
3. You must train five to six days a week to progress: MYTH
I see a lot of people in the gym five to six days a week, and they better play table tennis. Consistency and effort are the keys. I prefer to train with enthusiasm and intensity three days a week instead of five inconsistent days of careless efforts. I recommend only two training days a week for clients with motivational issues, but they should do it every week.
4. Stain reduction is possible: MYTH
The human body loses fat at different speeds throughout the body. It is impossible to recognize, reduce. If you focus on losing weight on your hips, it will not work. Usually, the first place to gain weight is the last place to lose weight.
5. When you exercise, you can eat what you want: MYTH
The big message in the world of nutrition and personal training today is that most people need to eat more to boost their metabolism. The truth is that you need the right amount of total calories to lose body fat. Exercise burns calories, but if you eat what you want and exceed the calories you need to maintain, you increase your chances of getting more fat. Why do we need fitness gym software?
6. Stretching Prevents Injuries: The Myth
After analyzing the results of six studies, researchers from the United States Centers for Disease Control and Prevention. UU. They could not find a correlation between stretch and injury prevention. According to Dr Julie Gilchrist, one of the researchers involved in the study, “does increase flexibility, but most injuries occur in the normal range of motion.” Dr Gilchrist continues, “Extensions and warming have been coming together for decades, exactly what rigorous science does and does not solve.”
Do not make mistakes. An expansion program is not without its benefits. Seven out of nine studies suggest that a regular stretch program strengthens the muscles. However, this does not seem to prevent injury. A warm-up before exercise and increased blood flow to the muscles are more likely to help prevent damage. I do not suggest to eliminate the stretching. This is valuable, and flexibility is undoubtedly essential as we get older. However, we can be confused if we assume that this is a technique for preventing injury.
7. There is a “best exercise routine”: MYTH
There is no better and only way to exercise. I have many questions about the effectiveness of prolonged repetitive training, “best practice on videotape”, “best number of training days” and so on. It is right for you if it works for you, but do not do it. Do not stay here for long. Do not let the body and mind adapt. The body will adapt to all physical activity after about four to six weeks. Vary the volume of the series, the time between sets, the repetitions, the exercises, the cardiovascular exercises, the exercise cassettes, etc. Treat your routine every three or four weeks and consider changes as the key to your efficiency and your results.
8. You need to lose weight before starting any exercise program: MYTH
There is no physiological reason to lose weight before starting a training program. Exercise is the best for your health, and you do not have time to get started. There are too many benefits to exercise here, but they make all systems and cells in your body very efficient. Any amount that begins at 5 minutes a day is beneficial.
Fat loss and toning are just two of the many benefits that will benefit your body during exercise. Every day is a bit easier when you are in shape. It is not justified to wait until you start unless your doctor has prescribed something for you.
Whether you work with 20% fat or 30% fat, you will continue to provide the same benefits to your body. Of course, with less fat, you can move a little easier and put less strain on your heart, but with 30% body fat, you can be fit and active when exercising than if you plan to gain 20% fat — a body without movement. The goal is to gain or maintain muscle and lose fat, not just lose weight (which includes muscle and fat).
9. When I train with weights, very high repetitions (over 15) help build well-defined muscles, and very weak reps (8 to 12) make them voluminous: MYTH
They will not improve your strength and will not affect your muscle definition if you choose too light a weight. Muscles respond to overload. This is the only way to harness the aesthetic and muscular benefits of bodybuilding.
Muscle definition is the result of a low-calorie diet, general fat loss, and weight training with severe pounds. Of course, as you add to these cardiovascular exercises, over time, you have the body you dream of. The weight selection guidelines allow you to choose a resistance that will enable you to perform between 8 and 12 repetitions. If you can not do 8, it’s too hard. If you can do 12 reps, increase your resistance by 5%. Remember that not all muscle groups are so active. For example, you can use 7 pounds on a berth, but you need 15 pounds to be challenged during a squat.
10. The best way to train with weights is to lift weights very slowly: MYTH
Prolonged elevation leads to very long workouts, and that’s it. Researchers from the University of Alabama recently examined two groups of weightlifters who completed a 29-minute workout. One group did exercises with a 5-second ascension phase and a 10-second relegation phase, the other with a more traditional 1-second ascension phase and a 1-second relegation phase. The fastest group consumed 71% more calories and gained 250% more weight than those who learn very slowly.
The real expert says, “The best power gains are achieved by accelerating the recovery phase as quickly as possible,” says Gary Hunter, Ph.D., C.S.C.S., lead author of the study. “Slower and more controlled weight loss.” The growth potential is higher during the reduction phase, and if it is reduced with control, the risk of injury is reduced.
11. If you eat much less or follow a fast diet, you will get the results you want: MYTH
It was a nutritional strategy that became popular before the 1980s: people followed strict diets like the grapefruit diet and lost weight, which meant muscle and fat. They assumed that less food would provide everything. Today we know that the total number of calories is essential, but also the amounts of protein, carbohydrates and fats in the diet.
A slight calorie deficit (below maintenance level) should be considered as well as small meals and snacks every two to three hours. This helps to control blood sugar. And it’s a fact that controlling blood sugar helps you lose fat. This may seem confusing, but eDiets.com eliminates all planning and inconvenience by doing so for you. I always recommend a kind of structured nutrition program. Only guessing is not possible.
12. Must be 100% perfect in your nutritional program all the time: MYTH
Of course, it’s great if you have a tight deadline to lose fat, but it’s a catastrophe waiting for most people.
Have not we learned that we love food and that we have to find a way to create small amounts of goodies that we like? Several years ago, I trained a client who asked me to design a nutritional program for her. I was a bit depressed when he told me that he had to stop eating the four chocolate biscuits two or three times a week with his children.
I was delighted when I told him I did not have to give her up. However, I mentioned that I would reduce the number to two biscuits and that this would be part of the overall nutritional solution. Yes, you lost body fat with this realistic approach and appreciated your treatment as well. We need to move forward, but a sensible approach encourages consistency and avoids this dreaded sense of denial.
13. Perform countless abdominal thoughts that eliminate the “Chucho” area in the lower abdomen/abdomen: MYTH
I see this comment or get a question about this issue about 20 times a week. It is not possible to detect spots on any area of the body.
The real solution is to reduce total body fat through a slight calorie deficit, to add bodybuilding to stimulate the metabolism; and cardiovascular exercises to burn extra calories. This is the way to lose weight. Abdominal muscles never diminish the abdominal area, as this only serves to strengthen the muscles and not smooth a particular area. Just like 200 biceps, curls do not shrink the arm and also do not shrink the abdominal muscles. He can not recognize a body part. It is only physiologically impossible.
14. Much cardio is the best way to lose fat: MYTH
Some people spend more than 90 minutes or more on a cardio machine. The problem with this strategy is that it is entirely ineffective. It’s a lousy way to lose body fat and a waste of real-time.
You can train for longer medium-intensity sessions or use shorter higher-intensity sessions (depending on your fitness level). You can not do both! The shorter and more intense session generally burns more calories and spares your muscles, giving you a tense and slender look as you reach your weight goal on the scale. Also, shorter / more intense sessions have a more significant impact on the calories burned 24 hours after the session ends.
Do you want to lose weight effectively with cardio? Accelerate and try to achieve more intensity and efficiency between 30 and 45 minutes. You do not need to gasp and snort for your dear life. Slightly increase the strength and keep it at a higher level than your target heart rate.
15. Calories are the only thing essential to lose fat or build muscle: MYTH
The proportions of proteins, carbohydrates and lipids are also significant. The key to fat loss and muscle growth is in the control and manipulation of insulin levels. In simple terms, if we consume too many calories or too many carbohydrates with the high glycemic index in a meal, the blood sugar level rises. In this case, the pancreas excretes insulin to lower blood sugar levels.
One of the many disadvantages of this phenomenon is that the body retains stored fat in addition to the risk of diabetes! A balance of protein, carbohydrates and fat causes more effective fat loss and muscle building. Keep in mind that the key to a lean, toned body is the combination of proper nutrition, exercise and consistency. As always, consult your doctor before starting any exercise program.