20 Fitness Myths
wareagle8706
Posts: 1,090 Member
LONG (go ahead with the TL;DR) but this is pretty good.
20 Fitness Myths
Read more: http://www.livestrong.com/slideshow/550678-20-fitness-myths/#ixzz2LO0DzqSp
We don’t blame you if you’re a little confused by the best way to stay fit. After all, it seems like there are a hundred different ways to exercise. Fortunately, most types of activity are good for your body. But as they say, the devil is in the details. That’s why we consulted with fitness expert Ashley Borden (ashleyborden.com), who has worked with some of the biggest names in sports and fitness. Follow her suggestions, and don’t fall victim to any of these flawed ways of thinking.
1. If I Lift Weights I'll Get Bulky
If you were to look at 1 pound of fat, and 1 pound of muscle side by side, you would notice how much smaller the muscle is even though it’s the same weight. Meaning, the more muscle you have on your body, the less space you will take up. Many people -- both men and women -- think that lifting weights will make you look like a bodybuilder. That’s like saying studying physics will turn you into Einstein. The amount of time, food and discipline it takes to get huge from weights is almost a full-time job -- and sometimes influenced by illegal substances. So embrace weight training. You’ll feel and look leaner and rev up your metabolism.
2. As Long as I'm Moving, I'll Burn Fat
If you are walking like a snail and your goal is to burn fat, it’s not going to happen. Since everyone’s body is different and responds differently to training, a good cardio starting point is 40 minutes of cardio, three to five times a week in your target heart rate zone. Most commonly, the target heart rate zone is 50% to 85% of your max heart rate. Wearing a heart rate monitor where you enter your age, weight and intensity level is the most accurate and efficient way to determine your heart rate zone. Heart rate monitors also give you the freedom to train outside, without the assistance of inside cardio machines that can give you unreliable feedback.
3. Morning Is the Only Effective Time to Train
Are you a professional athlete doing two-a-day sessions? If not, the timing of your workout does not matter. What does is finding a time in your schedule when you can stay consistent with your training. Listening to your body and knowing when you perform the best will help you decide if, in fact, mornings, afternoons or evening workouts are your time of power. Energy and attitude are keys in having great workouts. So learn your body clock, and try to hit the gym when you feel the strongest.
4. I Have to Train for an Hour in Order to Have Any Exercise Benefit
Absolutely not! It all depends on the type of workout you're doing. If you're doing a HIIT (high intensity interval training) workout, you can accomplish all your goals in 15 to 20 minutes -- or less. Tabata training (eight sets of 20 seconds of hard work followed by 10 seconds of rest) is only four minutes, but an incredible aerobic and anaerobic workout. So it’s not just the time you work. More importantly, it’s what you're doing, your exertion level and the overall structure of your training plan.
5. Women Need to Lift Only 3-Pound Weights
This is some of the most irresponsible information you’ll find -- but it’s everywhere! Studies have shown weight training is a key to preventing osteoporosis, creating lean muscle mass, raising your metabolic rate and creating strength. How are you going to sculpt a flat belly, a nice back or great legs with only 3 pounds? Limiting your heavy strength training is just cheating your body out of the amazing benefits of strength training. And it’s not just limited to women -- men: pick up the heavy weights and push yourself!
6. Eating No Carbs Will Make Me Lean
Eating no carbs will make you angry and weak. If that’s your goal, then you are on track! It’s not: "Don't eat carbs." It’s: "Which carbs are you eating and when?" Whole grains, legumes, vegetables and minimally processed grains are all good examples of the carbs that you can eat frequently without worrying about weight gain.
7. If I Have an Injury I Shouldn't Train at All
It depends on the severity of your injury. If you have a spinal cord, head or internal injury, for instance, your doctor should determine when you can return to training. However, if it’s a minor injury (sprain, minor tear or something of that nature) you can work your training around the injury. Take 15 minutes before your workout to plan and write out the modification of your program so you can be efficient in the gym with minimal running around. An injury can get you down emotionally, and exercising releases endorphins that will keep your mood up and keep you motivated. So even if you can't hit that certain part of your body while you're healing, it's better to work out what you can than do nothing at all.
8. Training One Day a Week Is Better Than Nothing
If you have a consistent training regimen, and once in a blue moon you have a week where you train only one time in a week, it’s not a big deal. However, if this is your training mantra, then you will fail. It might be tough to accept, but it’s the truth. The key to losing weight and keeping your weight in check is a mixture of hard work and consistency. Again, the time of the specific activity will depend on what type of exercise and the intensity. To lose 1 pound of weight a week, you have to have a 3,500-calorie deficiency a week. Consistent training, good food choices and proper water hydration will get you there much faster without the muscle depletion that dieting can cause.
9. The Master Cleanse Is Healthy
Here’s a four-word mantra that can apply to anyone, regardless of your goal: Food is your friend. My experience with clients that have done the Master Cleanse is weakness, irritability and ultimately binging once it’s finished due to severe calorie deprivation and lack of vitamins and minerals. Science has shown that the kidneys and liver are adequate to break down the body's toxicity. Thinking that a combination of laxative tea, lemon, syrup, pepper and salt water will "detoxify" your body and create permanent weight loss is not only incorrect but ultimately can have the reverse affect.
10. You Don’t Need to Be Shown How to Use the Gym
If you cannot afford a trainer to help you with a program, use the Internet to find specific gender training programs. There are iPhone and iPad Apps and magazines that all have tremendous information and monthly programs to follow for free. Use a reputable source to get your information, and never be ashamed to carry your cheat sheet or phone with you at the gym. The machines can also be daunting, so ask for help to learn the proper way to adjust the equipment. You will feel much more confident returning to the gym when you have a grasp of what you're doing and how to fully utilize the equipment. And more importantly: You’ll see more results and be less likely to suffer an injury.
11. Men and Women Can't Train Together
Doing a full-body, muscle-specific or cardio workout together can be fantastic and effective! You just need to adjust your weights accordingly, but not necessarily the exercises. In fact, women could benefit from doing “manly” exercises like squats and dead-lifts, and men can benefit from “girly” yoga and Pilates. Obviously, men and women have different strength thresholds, but that shouldn't keep you from doing co-ed workouts. Having a workout partner, even if you work out separately, can be all the motivation you need to make it to the gym that day. So assess your goals and programs, and fit in the workouts that you can do together on the days that it makes sense.
12. Cardio Is the Only Exercise Your Body Needs
Gravity is not our friend. The reality is, our bodies are slowly collapsing as we get older, and weight training is what keeps us upright, aligned and strong. Raising the arches of our feet, strengthening our pelvic floor, and keeping our head from falling forward are the ultimate goals in preventing our bodies from collapsing as we age. Weight training strengthens tendons and ligaments as well as creates good bone density. While cardio can help with bone density and is an essential part of keeping your heart strong, it doesn't keep your body in alignment and strengthen your key postural muscles. Keep the balance and be sure weight training and cardio are in your repertoire.
13. Kettlebells Are Great for Everybody
Kettlebells are basically used to train in modified Olympic lifting patterns. If you have no foundation with this type of training, it can be a disastrous injury waiting to happen. Progression is the key with kettlebells, and using the correct weight for your level. Kettlebells are terrific for cardio and strength-training exercises; however, if you have no previous weight training history or any injury, it’s more effective to focus on building your strength with functional weight training and core work. When you feel strong and core connected, seek a trainer or class that has a good reputation and teaches proper progression.
14. I Should Do the Exact Workout My Favorite Celebrities Do Because I Want to Look Like Them
Unless you are the identical twin of a celeb, you will never have the same body. Trying to look like someone else is futile. Put your energy into perfecting YOUR body and its mechanics. You must train for your body’s weaknesses and personal physical goals. Envy will do nothing for you but produce negative energy. However, inspiration is a key element for personal transformation and motivation. So it’s not a problem using athletes and celebs as fuel, just make sure your goals are personal.
15. Work Out on an Empty Stomach to Burn the Most Amounts of Calories
This isn't true, but your schedule can dictate whether or not you eat. I suggest a small snack if you have an hour before you are at the gym, but you don’t need to eat. If you are a big breakfast eater, you’d ideally wait about two to three hours before you train to maximize your calorie burn and get the needed energy from your food. Again, assess what type of training you will be doing (weights or cardio) and eat in accordance to the amount of energy needed, time you wake up and when you will be starting your workout.
16. The Type of Gym Shoe I Wear Makes No Difference in My Workout
Your feet are your foundation for every move you make. The wrong shoe can be the cause of ankle, knee and hip pain, along with arch and/or foot pain. Wearing the incorrect shoe can also decrease the efficiency and output of your workout. Arch support, toe box space, ankle stability and cushion are crucial elements in selecting the correct shoe for your feet and sport. Specialty shoe stores will do a gait analysis (watch you walk with your shoes off) and help you select the correct shoe for the needs of your feet.
17. Running Is the Only Way to Lose Weight
Running is fantastic cardiovascular exercise, but the mechanics of running may not be for every person’s body. What's more, weight training can lead to more calories burned during a 24-hour period because resistance training can keep your metabolism elevated for 24 to 48 hours after you stop exercising. If you like cardio but don’t enjoy running, try any of these options. They'll place less stress on your joints: Jump on a rebounder, swim, box, bike or use the elliptical machine.
18. Being in Excruciating Pain After Training Is the Sign of a Great Workout
A sign of a good workout is results, not soreness. Some localized muscular soreness that dissipates over a couple days can indicate that you worked hard. But feeling pain in your neck, lower back, or any joint is a sign that you’re movement patterns were off, the weight load was too heavy or you did too many repetitions. Review the workout that caused your pain so you don’t repeat the same disaster.
19. I Should Train Only What I Can See in the Mirror
I like to call this “mirror body syndrome.” You need to train what’s known as your posterior chain. This includes your back, hamstrings, rhomboids, glutes and calves. Not doing so creates a seriously imbalanced body -- both aesthetically and biomechanically. For guys, it’s typical to over-train your chest, front shoulders, biceps, abs and quads. This can cause posture problems like a forward head posture and rounded shoulders, or neck, rhomboid and trapezius pain. A good way to build a balanced body is a workout that includes equal parts push and pull during your training.
20. Fat Makes You Fat
This is the mantra from 1982! There are so many incredible studies out about the positive effects that essential fatty acids have on the body. EFAs support the cardiovascular, reproductive, immune and nervous systems. They also help with maintaining a lean body and assist with consistent fat burning. That’s right: Eating fat burns fat! The chief function of EFAs is the production of prostaglandins, which control the body’s functions like blood clotting, fertility, heart rate and blood pressure, and helps with immune function by regulating inflammation, assisting the body to fight infection. Welcome to the year 2011 people! Fat is definitely your friend.
20 Fitness Myths
Read more: http://www.livestrong.com/slideshow/550678-20-fitness-myths/#ixzz2LO0DzqSp
We don’t blame you if you’re a little confused by the best way to stay fit. After all, it seems like there are a hundred different ways to exercise. Fortunately, most types of activity are good for your body. But as they say, the devil is in the details. That’s why we consulted with fitness expert Ashley Borden (ashleyborden.com), who has worked with some of the biggest names in sports and fitness. Follow her suggestions, and don’t fall victim to any of these flawed ways of thinking.
1. If I Lift Weights I'll Get Bulky
If you were to look at 1 pound of fat, and 1 pound of muscle side by side, you would notice how much smaller the muscle is even though it’s the same weight. Meaning, the more muscle you have on your body, the less space you will take up. Many people -- both men and women -- think that lifting weights will make you look like a bodybuilder. That’s like saying studying physics will turn you into Einstein. The amount of time, food and discipline it takes to get huge from weights is almost a full-time job -- and sometimes influenced by illegal substances. So embrace weight training. You’ll feel and look leaner and rev up your metabolism.
2. As Long as I'm Moving, I'll Burn Fat
If you are walking like a snail and your goal is to burn fat, it’s not going to happen. Since everyone’s body is different and responds differently to training, a good cardio starting point is 40 minutes of cardio, three to five times a week in your target heart rate zone. Most commonly, the target heart rate zone is 50% to 85% of your max heart rate. Wearing a heart rate monitor where you enter your age, weight and intensity level is the most accurate and efficient way to determine your heart rate zone. Heart rate monitors also give you the freedom to train outside, without the assistance of inside cardio machines that can give you unreliable feedback.
3. Morning Is the Only Effective Time to Train
Are you a professional athlete doing two-a-day sessions? If not, the timing of your workout does not matter. What does is finding a time in your schedule when you can stay consistent with your training. Listening to your body and knowing when you perform the best will help you decide if, in fact, mornings, afternoons or evening workouts are your time of power. Energy and attitude are keys in having great workouts. So learn your body clock, and try to hit the gym when you feel the strongest.
4. I Have to Train for an Hour in Order to Have Any Exercise Benefit
Absolutely not! It all depends on the type of workout you're doing. If you're doing a HIIT (high intensity interval training) workout, you can accomplish all your goals in 15 to 20 minutes -- or less. Tabata training (eight sets of 20 seconds of hard work followed by 10 seconds of rest) is only four minutes, but an incredible aerobic and anaerobic workout. So it’s not just the time you work. More importantly, it’s what you're doing, your exertion level and the overall structure of your training plan.
5. Women Need to Lift Only 3-Pound Weights
This is some of the most irresponsible information you’ll find -- but it’s everywhere! Studies have shown weight training is a key to preventing osteoporosis, creating lean muscle mass, raising your metabolic rate and creating strength. How are you going to sculpt a flat belly, a nice back or great legs with only 3 pounds? Limiting your heavy strength training is just cheating your body out of the amazing benefits of strength training. And it’s not just limited to women -- men: pick up the heavy weights and push yourself!
6. Eating No Carbs Will Make Me Lean
Eating no carbs will make you angry and weak. If that’s your goal, then you are on track! It’s not: "Don't eat carbs." It’s: "Which carbs are you eating and when?" Whole grains, legumes, vegetables and minimally processed grains are all good examples of the carbs that you can eat frequently without worrying about weight gain.
7. If I Have an Injury I Shouldn't Train at All
It depends on the severity of your injury. If you have a spinal cord, head or internal injury, for instance, your doctor should determine when you can return to training. However, if it’s a minor injury (sprain, minor tear or something of that nature) you can work your training around the injury. Take 15 minutes before your workout to plan and write out the modification of your program so you can be efficient in the gym with minimal running around. An injury can get you down emotionally, and exercising releases endorphins that will keep your mood up and keep you motivated. So even if you can't hit that certain part of your body while you're healing, it's better to work out what you can than do nothing at all.
8. Training One Day a Week Is Better Than Nothing
If you have a consistent training regimen, and once in a blue moon you have a week where you train only one time in a week, it’s not a big deal. However, if this is your training mantra, then you will fail. It might be tough to accept, but it’s the truth. The key to losing weight and keeping your weight in check is a mixture of hard work and consistency. Again, the time of the specific activity will depend on what type of exercise and the intensity. To lose 1 pound of weight a week, you have to have a 3,500-calorie deficiency a week. Consistent training, good food choices and proper water hydration will get you there much faster without the muscle depletion that dieting can cause.
9. The Master Cleanse Is Healthy
Here’s a four-word mantra that can apply to anyone, regardless of your goal: Food is your friend. My experience with clients that have done the Master Cleanse is weakness, irritability and ultimately binging once it’s finished due to severe calorie deprivation and lack of vitamins and minerals. Science has shown that the kidneys and liver are adequate to break down the body's toxicity. Thinking that a combination of laxative tea, lemon, syrup, pepper and salt water will "detoxify" your body and create permanent weight loss is not only incorrect but ultimately can have the reverse affect.
10. You Don’t Need to Be Shown How to Use the Gym
If you cannot afford a trainer to help you with a program, use the Internet to find specific gender training programs. There are iPhone and iPad Apps and magazines that all have tremendous information and monthly programs to follow for free. Use a reputable source to get your information, and never be ashamed to carry your cheat sheet or phone with you at the gym. The machines can also be daunting, so ask for help to learn the proper way to adjust the equipment. You will feel much more confident returning to the gym when you have a grasp of what you're doing and how to fully utilize the equipment. And more importantly: You’ll see more results and be less likely to suffer an injury.
11. Men and Women Can't Train Together
Doing a full-body, muscle-specific or cardio workout together can be fantastic and effective! You just need to adjust your weights accordingly, but not necessarily the exercises. In fact, women could benefit from doing “manly” exercises like squats and dead-lifts, and men can benefit from “girly” yoga and Pilates. Obviously, men and women have different strength thresholds, but that shouldn't keep you from doing co-ed workouts. Having a workout partner, even if you work out separately, can be all the motivation you need to make it to the gym that day. So assess your goals and programs, and fit in the workouts that you can do together on the days that it makes sense.
12. Cardio Is the Only Exercise Your Body Needs
Gravity is not our friend. The reality is, our bodies are slowly collapsing as we get older, and weight training is what keeps us upright, aligned and strong. Raising the arches of our feet, strengthening our pelvic floor, and keeping our head from falling forward are the ultimate goals in preventing our bodies from collapsing as we age. Weight training strengthens tendons and ligaments as well as creates good bone density. While cardio can help with bone density and is an essential part of keeping your heart strong, it doesn't keep your body in alignment and strengthen your key postural muscles. Keep the balance and be sure weight training and cardio are in your repertoire.
13. Kettlebells Are Great for Everybody
Kettlebells are basically used to train in modified Olympic lifting patterns. If you have no foundation with this type of training, it can be a disastrous injury waiting to happen. Progression is the key with kettlebells, and using the correct weight for your level. Kettlebells are terrific for cardio and strength-training exercises; however, if you have no previous weight training history or any injury, it’s more effective to focus on building your strength with functional weight training and core work. When you feel strong and core connected, seek a trainer or class that has a good reputation and teaches proper progression.
14. I Should Do the Exact Workout My Favorite Celebrities Do Because I Want to Look Like Them
Unless you are the identical twin of a celeb, you will never have the same body. Trying to look like someone else is futile. Put your energy into perfecting YOUR body and its mechanics. You must train for your body’s weaknesses and personal physical goals. Envy will do nothing for you but produce negative energy. However, inspiration is a key element for personal transformation and motivation. So it’s not a problem using athletes and celebs as fuel, just make sure your goals are personal.
15. Work Out on an Empty Stomach to Burn the Most Amounts of Calories
This isn't true, but your schedule can dictate whether or not you eat. I suggest a small snack if you have an hour before you are at the gym, but you don’t need to eat. If you are a big breakfast eater, you’d ideally wait about two to three hours before you train to maximize your calorie burn and get the needed energy from your food. Again, assess what type of training you will be doing (weights or cardio) and eat in accordance to the amount of energy needed, time you wake up and when you will be starting your workout.
16. The Type of Gym Shoe I Wear Makes No Difference in My Workout
Your feet are your foundation for every move you make. The wrong shoe can be the cause of ankle, knee and hip pain, along with arch and/or foot pain. Wearing the incorrect shoe can also decrease the efficiency and output of your workout. Arch support, toe box space, ankle stability and cushion are crucial elements in selecting the correct shoe for your feet and sport. Specialty shoe stores will do a gait analysis (watch you walk with your shoes off) and help you select the correct shoe for the needs of your feet.
17. Running Is the Only Way to Lose Weight
Running is fantastic cardiovascular exercise, but the mechanics of running may not be for every person’s body. What's more, weight training can lead to more calories burned during a 24-hour period because resistance training can keep your metabolism elevated for 24 to 48 hours after you stop exercising. If you like cardio but don’t enjoy running, try any of these options. They'll place less stress on your joints: Jump on a rebounder, swim, box, bike or use the elliptical machine.
18. Being in Excruciating Pain After Training Is the Sign of a Great Workout
A sign of a good workout is results, not soreness. Some localized muscular soreness that dissipates over a couple days can indicate that you worked hard. But feeling pain in your neck, lower back, or any joint is a sign that you’re movement patterns were off, the weight load was too heavy or you did too many repetitions. Review the workout that caused your pain so you don’t repeat the same disaster.
19. I Should Train Only What I Can See in the Mirror
I like to call this “mirror body syndrome.” You need to train what’s known as your posterior chain. This includes your back, hamstrings, rhomboids, glutes and calves. Not doing so creates a seriously imbalanced body -- both aesthetically and biomechanically. For guys, it’s typical to over-train your chest, front shoulders, biceps, abs and quads. This can cause posture problems like a forward head posture and rounded shoulders, or neck, rhomboid and trapezius pain. A good way to build a balanced body is a workout that includes equal parts push and pull during your training.
20. Fat Makes You Fat
This is the mantra from 1982! There are so many incredible studies out about the positive effects that essential fatty acids have on the body. EFAs support the cardiovascular, reproductive, immune and nervous systems. They also help with maintaining a lean body and assist with consistent fat burning. That’s right: Eating fat burns fat! The chief function of EFAs is the production of prostaglandins, which control the body’s functions like blood clotting, fertility, heart rate and blood pressure, and helps with immune function by regulating inflammation, assisting the body to fight infection. Welcome to the year 2011 people! Fat is definitely your friend.
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Tl;DR0
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#1 is especially true for women. I know so many who are afraid to use anything more than a 5 lb dumbbell that it's not even funny. I keep explaining that they couldn't bulk up like am an if htey wanted to, but most have already been brainwashed.
Even for men it requires consistent lifting with heavier weights and likely an increase in the number of calories you are eating to have a noticable effect.
I love kettlebell training, but agree with the premise that doing anything out of ignorance is an injury waiting to happen. Doing only the kettlebell swing is a great workout in and of itself and activates your entire posterier chain of muscles from neck to calf.0 -
Bump!0
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#1 is especially true for women. I know so many who are afraid to use anything more than a 5 lb dumbbell that it's not even funny. I keep explaining that they couldn't bulk up like am an if htey wanted to, but most have already been brainwashed.
Even for men it requires consistent lifting with heavier weights and likely an increase in the number of calories you are eating to have a noticable effect.
I love kettlebell training, but agree with the premise that doing anything out of ignorance is an injury waiting to happen. Doing only the kettlebell swing is a great workout in and of itself and activates your entire posterier chain of muscles from neck to calf.
Agreed. Women have to get over this builky *kitten*. It's just flat out not true. I've been weight lifting for 7 years. I'm not bulky.0 -
Sounds a lot like a recent blog post I wrote:
http://www.myfitnesspal.com/blog/cordianet/view/true-false-test-477954
Warning, it's long too!0 -
The only one I slightly disagree with is 6. Carbs won't make you fat, but glycogen depletion will make you look leaner. Tons of bodybuilders go on glycogen depletions before competitions to appear leaner.0
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thanks for posting :flowerforyou:0
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Great post!0
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The only one I slightly disagree with is 6. Carbs won't make you fat, but glycogen depletion will make you look leaner. Tons of bodybuilders go on glycogen depletions before competitions to appear leaner.
Carbs are a tricky tricky b!tch....0 -
bump bump!!0
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:flowerforyou:0
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BUMP
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The only one I slightly disagree with is 6. Carbs won't make you fat, but glycogen depletion will make you look leaner. Tons of bodybuilders go on glycogen depletions before competitions to appear leaner.
Carbs are a tricky tricky b!tch....
While I agree and try to limit white carbs and grains, I also dont' really want to look like a body builder pre-event. If I can get myself to 15% or less I'd be very happy with that.
I also just started using some Vibrams Five Fingers while I'm doing my non-running cardio. Really enjoy it and feel like it's building up my calves and other lower leg muscles. At some point I'll actually try running in things, but I want to drop a bunch of weight before doing that.0 -
I really didn't find anything wrong with this list. Ha.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
interresting read.0
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BUMP BUMP... cuz this post rocks!0
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I really didn't find anything wrong with this list. Ha.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
OMG it's a freaking miracle!!!! :flowerforyou:0 -
I really didn't find anything wrong with this list. Ha.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Me either...which is astounding considering most lists that get posted on here!0 -
I really didn't find anything wrong with this list. Ha.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Me either...which is astounding considering most lists that get posted on here!
I appreciate that. I am not someone who posts random *kitten* that isn't true. I wouldn't post this if I didn't agree with it and think it's valuable and factual.0 -
I tried to find something but closest I could come was #16 - I'm definitely a shoe minimalist.0
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If I Lift Weights I'll Get Bulky
If you were to look at 1 pound of fat, and 1 pound of muscle side by side, you would notice how much smaller the muscle is even though it’s the same weight. Meaning, the more muscle you have on your body, the less space you will take up. Many people -- both men and women -- think that lifting weights will make you look like a bodybuilder. That’s like saying studying physics will turn you into Einstein. The amount of time, food and discipline it takes to get huge from weights is almost a full-time job -- and sometimes influenced by illegal substances. So embrace weight training. You’ll feel and look leaner and rev up your metabolism.
I am lifting weights to look less bulky...right now I look like a beached hippo.I Have to Train for an Hour in Order to Have Any Exercise Benefit
Absolutely not! It all depends on the type of workout you're doing. If you're doing a HIIT (high intensity interval training) workout, you can accomplish all your goals in 15 to 20 minutes -- or less. Tabata training (eight sets of 20 seconds of hard work followed by 10 seconds of rest) is only four minutes, but an incredible aerobic and anaerobic workout. So it’s not just the time you work. More importantly, it’s what you're doing, your exertion level and the overall structure of your training plan.
Exactly! I am in and out of the gym in like 45 minutes. I have had people tell me I will get no results because I am not there long enough. Um...wrong! I am getting plenty of results, the steady 1lb loss is testiment to that!Women Need to Lift Only 3-Pound Weights
This is some of the most irresponsible information you’ll find -- but it’s everywhere! Studies have shown weight training is a key to preventing osteoporosis, creating lean muscle mass, raising your metabolic rate and creating strength. How are you going to sculpt a flat belly, a nice back or great legs with only 3 pounds? Limiting your heavy strength training is just cheating your body out of the amazing benefits of strength training. And it’s not just limited to women -- men: pick up the heavy weights and push yourself!
This also includes those people (and not just women, I have seen men do this as well) who are Lat Pulling 20lbs and sit on the machine and can do that for over an hour. If you can do more than 15 reps then bump up the weight and move on! Others need to do pulldowns too!If I Have an Injury I Shouldn't Train at All
It depends on the severity of your injury. If you have a spinal cord, head or internal injury, for instance, your doctor should determine when you can return to training. However, if it’s a minor injury (sprain, minor tear or something of that nature) you can work your training around the injury. Take 15 minutes before your workout to plan and write out the modification of your program so you can be efficient in the gym with minimal running around. An injury can get you down emotionally, and exercising releases endorphins that will keep your mood up and keep you motivated. So even if you can't hit that certain part of your body while you're healing, it's better to work out what you can than do nothing at all.
I see this a lot in the military, and I will admit I have used this excuse myself, looking back I can't believe why I did that. Just because you have a broken leg that doesn't mean you can't get in and train. If you are at a hi-tech gym then more than likely they have a hand bike you can use. Guess what...gives you cardio just the same. I know...I was forced to use it in boot camp when I had stress fractures in my foot.Training One Day a Week Is Better Than Nothing
If you have a consistent training regimen, and once in a blue moon you have a week where you train only one time in a week, it’s not a big deal. However, if this is your training mantra, then you will fail. It might be tough to accept, but it’s the truth. The key to losing weight and keeping your weight in check is a mixture of hard work and consistency. Again, the time of the specific activity will depend on what type of exercise and the intensity. To lose 1 pound of weight a week, you have to have a 3,500-calorie deficiency a week. Consistent training, good food choices and proper water hydration will get you there much faster without the muscle depletion that dieting can cause.
This I agree but disagree as well. For the 500 lb morbidly obese person, just standing and walking 15 feet might be good enough workout until they are able to sustain more. But, I agree with this part mainly because my husband goes and "weight lifts" once a week for like 30 minutes and hops on the scale once a week expecting change. Then he is all bummed because I am losing weight and he isn't. What do I say? "Get your @$$ to the gym more!"You Don’t Need to Be Shown How to Use the Gym
If you cannot afford a trainer to help you with a program, use the Internet to find specific gender training programs. There are iPhone and iPad Apps and magazines that all have tremendous information and monthly programs to follow for free. Use a reputable source to get your information, and never be ashamed to carry your cheat sheet or phone with you at the gym. The machines can also be daunting, so ask for help to learn the proper way to adjust the equipment. You will feel much more confident returning to the gym when you have a grasp of what you're doing and how to fully utilize the equipment. And more importantly: You’ll see more results and be less likely to suffer an injury.
There are so many times where I want to walk up to people in the gym and be like, "No, no, no! You are going to hurt yourself." Particularly this guy who looks like he is humping air everytime he does chest presses. Spend the $40 bucks and let the trainer do his job and show you how to use each and every machine. I was lucky enough to get this in boot camp (yes they teach this now for us, score!).0 -
[/quote]If I Lift Weights I'll Get Bulky
If you were to look at 1 pound of fat, and 1 pound of muscle side by side, you would notice how much smaller the muscle is even though it’s the same weight. Meaning, the more muscle you have on your body, the less space you will take up. Many people -- both men and women -- think that lifting weights will make you look like a bodybuilder. That’s like saying studying physics will turn you into Einstein. The amount of time, food and discipline it takes to get huge from weights is almost a full-time job -- and sometimes influenced by illegal substances. So embrace weight training. You’ll feel and look leaner and rev up your metabolism.
I am lifting weights to look less bulky...right now I look like a beached hippo.
not the same kind of bulky....0 -
Thank you for posting this! 0
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BUMP (i am at work so will look at it later< but love it)0
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For #6 - why wasn't fruit mentioned as a good carb to eat???0
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For #6 - why wasn't fruit mentioned as a good carb to eat???
Idk I didn't write it lol0 -
Some good points. I am a little skeptical of #6. I don't think that whole grains are that much less fattening than bleached or refined - Accordingly, I try to go for more naturally nutrient dense carbs like vegetables and berries.0
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A 'fitness list' type post that's actually correct and worth reading.
This is weird, must a full moon or something,0 -
Bumping you up!0
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