Dispelling Various Fitness Myths
As a fitness enthusiast and certified trainer, it has become common practice as of late to not only emphasize the "rights" of overall fitness to others, but to also dispel the many myths that linger among the fitness realm. The following information presents some common fitness myths (in italics) and proposes ways to avoid falling into the clutches of these falsehoods so you may continue to conduct your fitness routine in a constructive manner:
Setting fitness goals is a useless tactic – When setting fitness goals, set both long- and short-term goals and make sure that each one is both measurable and specific. For example, do not state that your goal is to merely "get into shape." With this statement, one cannot determine if or when the goal is reached. A more practical example would be that you wish to lose 10 lbs. by March 15th. This involves a measurable goal to be achieved by a specific date.
Low-carb diets are the only way to go – Do not fall victim to the marketing schemes of low-carbohydrate diets. Overall caloric intake should be your focus, not carbohydrates. One pound of fat equals 3500 calories. If you create a consistent caloric deficit of 500 calories each day with exercise and proper nutrition, this will amount to 3500 extra calories burned each week (500 per day multiplied by seven days per week) resulting in a pound burned every week.
Strength training poses too many risks to create any benefit - Whether you are male or female, do not be intimidated by incorporating strength training within your exercise regimen. Many females wanting to reach a "toned" appearance fear that strength training will add unneeded bulk (see below) whereas males fear this mode of training will leave them susceptible to injuries. Performed correctly, strength training improves flexibility, mobility, and balance, improves bone density (important as age increases), and decreases the risk of coronary disease.
For females, strength training will only add unwanted bulk – Females do not produce enough testosterone to build muscles of the same proportion as males. Adding a smart strength training routine to your regimen will not only improve overall muscle tone but speed metabolism as well. Remember, each pound of lean muscle gained results in 35-50 extra calories burned every day simply for its overall maintenance. One pound of fat, however, burns only 6-10 calories per day.
Performing abdominal crunches consistently will burn off that extra fat around the stomach – This emphasizes probably the biggest misconception of fitness and self-image: spot-reducing. This is the concept that performing exercises that target certain body regions will decrease fat at that particular region and it is a huge myth. When burning fat, you reduce it throughout the entire body, not in certain sections at a time. Popular infomercials promoting an abdominal crunch product will lead you to believe that by performing their apparatus alone, you will acquire that slim midsection you have always desired. If you read the fine print on the screen, however, you will often see the phrases "results not typical to all users," or "in conjunction with a healthy diet." Have patience and let a combined mix of consistent healthy eating and exercise be your guide to good health, not marketing gimmicks and fad diets.
