Myth # 1
The Cardio Machine is counting the Calories I’m burning. – NO!
Fact: “This is absolutely no true. The caloric burning depends on your age, fitness level, BMI and sex. Different sexes at different fitness levels and BMIs burn calories at different rates.
“It doesn’t mean anything,” said Mark Macdonald, personal trainer and author of “Body Confidence” about the calorie numbers spit out by the cardio machine.
Some machines don’t even ask for your weight or sex.
“It’s not asking your body composition,” he said. “If you’re at 18% body fat, you’re going to burn a lot more than if you’re female at 35% body fat.” “
Myth # 2
Heart Rate monitors will let you know how hard you are working. – NO!
Fact: “Heart rate monitoring is a flawed science.
The better detector of how hard you’re working is not the newest, gee-whiz tech device, but your own body.
“The perceived exertion, your own sense of how hard you’re working is a much more reliable of exercise intensity,” said Matt Fitzgerald, senior editor of Competitor group.
Monitors can falter depending on what kind of exercise you are doing. Your own body is better at telling you how hard you are working. You can measure how intensely you’re working out depending on whether you can talk in full sentences, short phrases, or are barely able to muster a few words. “
Myth # 3
Your Weight is the end all, be all. – NO!
Fact: “Your weight has little to do with your fitness level. Muscle weights more than fat, so it’s common to see an increase in weight when performing lifting regimes after a few weeks. Measure by seeing how your clothes fit and how you feel overall.
Newbies hit the gym, and then weigh themselves every day on the scale.
Week-after-week, they see no downward trend on the scale and get impatient.
People starting saying, “I haven’t lost any weight. This is pointless, I’m not accomplishing anything,” said Hutchinson.
After a few months of increased exercise, they are healthier because they’ve reduced risk factors such as blood sugar levels. Even though a person may not be losing weight, his health has improved in ways that might not be measured.”
Myth # 4
Low intensity exercise burns more fat. – NO!
Fact: “In general, low intensity exercise has its place – it’s less stressful on joints.
The myth is that if you exercise too intensely, you end up burning carbohydrates instead of fat.
It’s the most dangerous type of myth because there’s a kernel of truth in it, Hutchinson said.
The more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat, but the total amount of calories burned is higher and that is the bigger picture.
When your body has burned up all the carbs, it starts burning fat.”
Myth # 5
Chug a Protein Shake after workout. – NO!
Fact: While protein shakes are good for emergencies, they are very low quality processed product. The best way to get protein is trough foods like turkey, beef, yoghurt and nuts.
“It’s eating another meal,” said Macdonald, a personal trainer who helped TV host Chelsea Handler get in shape. Protein shakes, powders and bars are good for emergencies, but “they’re the lowest quality food. You’re better off eating real food,” he said.
Myth # 6
You can spot reduce for tight abs or toned arms. – NO!
Fact: “The more repetitions you do just creates muscles memory, reducing the effectiveness of the workout and causing your body not to burn as much fat. Working out all body parts will reduce muscle memory and increase calorie burn, which will translate into fat burn.
You won’t see muscle definition or a nice six-pack despite how many crunches you do, because of the layer of fat resting on top of your muscles.
“Don’t focus on a body part. Try to get them all,” said Burron, a spokeswoman for the American Council on Exercise. “You might have beautiful triceps — it may not be flopping all over the place. Until the fat is gone, most people wouldn’t know it’s there.””
Myth # 7
You can eat whatever you want as long as you work out. – NO!
Fact: “The gym doesn’t negate a bad diet.
Loosing pounds and burning fat happens when you have a caloric deficit. However, intense caloric deficit works the opposite. Muscles need to feed, so your food intake should consist of a balance of fats, protein and carbs.
Also, emerging research suggests that if you’re sedentary most of the day, it may not matter how hard or often you exercise.
People who spend more time sitting during their leisure time have an increased risk of death, regardless of daily exercise.”
Myth # 8
Cardio is the only way to loose weight. – NO!
Fact: “Cardio is good for the heart and increases endurance, but is not the best way to burn fat.
Since muscles have higher energy stores in them, the body will actually begin to feed off those after extended cardio regimes, rather than fat.
10-25 min. of cardio is the best range, in which your heart and endurance get what they need, while still not running into the zone of your body feeding off its muscle. “
Myth # 9
You have to do cardio in the morning on an empty stomach in order to burn fat. – NO!
Fact: “Our body’s metabolism is at it’s lowest in the morning because you haven’t eaten for 8 hours.
Eat a balanced breakfast and you will be able to exercise longer and your body’s metabolism will already be working”.
Myth # 10
Drinking ice-cold water burns fat. – NO!
Fact: “There are no proven facts that the cold water will shock your system and force it to keep it warm, causing your metabolism to increase and burn fat. However, drinking room temperature water will have the exact same effects.”