Exercising and staying fit are the best ways to maintain a healthy life. But some people practice some sorts of exercise habits due to certain unconfirmed facts about exercising and at the long run, they harm themselves while trying to stay fit. Whether you intend to tone up, slim down, or give yourself a mood boost, you must have done something to your body, most likely contrary to what you should do.
Too bad, a lot of people claim to know the best way to train the body, meanwhile they are treading on the wrong path. For instance, most people who want to trim down engage in marathons, but that is not a guaranteed way to staying healthy and fit. Here are some myths about fitness that you need to do away with.
1. Starving Will Keep You From Getting Fat
When it comes to weight loss and exercise training, nutrition plays a great role and is sometimes confusing. Starving usually hinders or even reverses the results that you have worked so hard to maintain and could lead to eating disorders, injuries, muscle loss and malnutrition. Many individuals fail to truly understand the importance of coupling the relationships between nutrition and physical activity. You need food when you are dieting, but in smaller quantities and more frequent intake.
2. Weight Training Will Turn Fat into Muscle
Unfortunately, body fat can not magically rebuild into muscle and lifting weights won’t make your flab disappear. The first thing you should consider doing is to get rid of the fat before weight training to build up muscle tissue. If you do the former, the muscles will only thicken up underneath excess fat and you would not love the outcome.
3. Early Morning Is the Only Time To work out.
Research suggests that working out first thing in the morning helps speed up weight loss and boosts energy levels by priming the body for an all-day fat burn. This does not mean that exercising at any other time of the day is not effective. The afternoons or evenings are as good for you as early morning workouts, although daylight plays an important role in shedding pounds. Use every opportunity to sweat it out because loosing weight is about burning calories, and burning calories is about sweating off more regular than normal.
4. Exercise Is The Only Way To Lose Weight
“Studies tend to show that in terms of weight loss, diet plays a much bigger role than exercise,” says Philip Stanforth, an exercise scientist at the University of Texas and the executive director of the Fitness Institute of Texas. In order to get your desired body weight, you should eat right and exercise appropriately. It will be unwise for you to dedicate hours on the gym only to replace the burnt calories in a restaurant some minutes after.
5. Women Shouldn’t Carry Weight So They Won’t Look Muscular
In a recent poll by fitness-equipment company Nautilus Inc., just 13% of respondents said they thought women could weight train without “bulking up like a man.” Weight lifting is perfectly safe for every one, and it’s also a really great way to strengthen your muscles. Although women should carry lighter weights in shorter duration than men do, woman produce far less testosterone than men and are less likely to “bulk up.”
6. Five Minutes On The Treadmill Will Do
In order to lose a pound of fat, you need to burn 3,500 calories which is far more than the equivalent of the total amount of calories an average adult should eat in a day. The average American adult male would burn roughly 330 calories from running at a moderate pace for 20 minutes, so you see, five or even ten minutes may not be significant to your slimming down.
7. Gatorade Is the Best Post-workout Drink
Not to spite Gatorade or make its lovers have a second option thought, but the truth is this power beverage is mostly made up of just water and sugar. After a workout, experts recommended refueling the body with about 20 grams of protein and by drinking lots of water. Sugar intake via Gatorade may just be nullifying your efforts at the gym.
8. It Takes Weeks To Get Out Of Shape Once You Stop Working Out
Unfortunately, if you stop regular exercises, your body will retract sooner than you anticipate because it is easier to destroy than to build. In most people, muscle can start to break down within a week without regular exercise. However, few minutes of light exercise a couple of times a week, after you stop regular exercises, will slow down the rate of de-conditioning of your body.
9. A Food Diary Is A Reliable Food Monitor
Making an effort to be more conscious about what you eat during your work out duration is great, but it is not a guarantee that you would stick to the book. People tend to overestimate their physical activity and underestimate how much food they eat,” Stanforth recently said in an interview. “They consistently think they’ve worked out more and consistently think they’ve eaten less.”
10. Cutting Down Carbs Will Help You Lose Weight
The problem with staying away from carbs is a big one, as most common food combinations contain carbohydrate. Instead of trying to stay away from this fat facilitator temporarily, it’s better to find a healthy eating habit that you can maintain for a long while.
11. Marathon Racing Is The Best Way To Stay Fit
In the fitness world, it’s not about how far but how well. Running fast and hard for just five to 10 minutes a day can provide some of the same health benefits as running for hours can. So you don’t have to engage in a marathon to get your desired body size.
12. Once A Week Work Out Is Enough To Stay in Shape
Except you are already in perfect shape, exercising for just a day in a week likely won’t benefit you too much. A minimum of three days per week would do for a structured body exercise program.