The Top Six Fitness Myths

Lifting weights will not make women bulky!

Lifting weights will not make women bulky!

With so much health and fitness information coming from so many different sources, it’s no wonder people are confused.

What does it take to get fit? Will crunches get rid of my spare tire? What’s the best way to lose weight? These are the types of questions ACE-certified Fitness Professionals hear on a daily basis.

More than 1,500 ACE-certified Professionals responded to a recent survey about the most pervasive myths and misconceptions about exercise.

Here are their top six responses:

• Women who lift weights will get bulky muscles. – I hear this one all the time and I can’t tell you much it makes me wince! The fact is, in order for you to gain bulky muscle you must have the right hormones (testosterone) and women simply don’t have it in the right levels. The truth is that most women have testosterone levels much lower than the average man and are just not capable of building large muscles. In fact, muscle takes up more room in the body than fat and when women strength-train they tend to lose inches rather than gain muscle. So in the addition to the physical benefits of lifting weights, such as an increased metabolism, a decreased risk of osteoporosis and of course increases in strength, lifting weights will in fact help you to slim down and tone up!

• Spot reducing is possible. – Unfortunately, this just isn’t possible. This is called “spot training” and it just simply does not burn fat and has been a big myth in fitness for years. Your body predetermines how it will use and store fat and we just don’t have control over it. Which means that doing sit-ups and crunches will strengthen your core but they won’t do much for burning the fat from your midsection. On the other hand, activities such as running or swimming, which involve multiple muscle groups working together in unison, will burn fat from all over your body. On the brighter side, you can compliment your balanced training routine with a cross of weight training and cardio to help you gradually lose fat and tone the entire body simultaneously.

• No pain, no gain! – People tell me all the time that they think that exercise is going to hurt them. Well for the de-conditioned person you may experience lactic acid build up that leaves you feeling stiff after you first few workouts but as you get in better shape your tolerance to this is built up and after not to long you will find working out to be quite pleasant and possibly even addicting! During a good workout you should find yourself just a bit out of breath, not so much that you can’t answer a question, but you should not be able to carry on a full conversation. If you can focus on reading a magazine then you are likely not working at a level effective enough to improve your cardiovascular system. It is very important to be able to distinguish between “feeling the burn” and feeling muscle or joint pain. Sharp and uncomfortable pain during exercise is not normal! Remember that pain is your bodies way of communication that something is not right. Listen to your body, if it’s painful then stop!

• Exercise requires a hefty time commitment. – I can’t tell you how many people tell me they don’t have time to exercise and in fact this seems to be the number one excuse that most people have for not heading to the gym. The fact is, even a moderate bout of activity is proven to reduce your risks for heart disease and strokes. You don’t need to spend hours at the gym to get the benefits of exercise, you can simply do brief 10 minute segments throughout your day. Everyone can find at least 10 minutes in their day! There are many very simply activities you can do to increase your daily activity without heading to the gym. You can take the stairs instead of the elevator, walk or ride a bike instead of driving, park at the back of the lot when you go shopping or you can jump rope (my personal favorite) or you can do body weight exercises such as squats, pushups, and lunges during commercial breaks while you’re watching TV. You can also try taking short walks after each meal. Just remember, that any exercise is better than none at all!

• If you exercise, you can eat whatever you want. – Pay close attention and listen to me when I say this. You can exercise all day long every day, but if you don’t make improvements to your diet, your body is going to show it! If your goal is to trim up and lose weight you need to watch what you eat. Small meals every 3- hours with balanced ratios of carbs, healthy fats and lean proteins will go a lot farther with your fitness and fat loss goals than eating whatever you want whenever you want.

• There’s a magic bullet (quick fix) out there somewhere. – When it comes to health and fitness, “there really is NO magic bullet.” Many nutritional supplements often use deceptive and misleading, or even fraudulent advertising. The fact is, if their was a quick fix, I’m certain that it would cause so many undesired and harmful side effects that it would quickly be pulled off the shelves.

There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.

To Your Continued Success,

JJ Brawley N.C.P.T.

Your Coach, Trainer and Friend
Helping people look better naked since 2003
Inner City Boot Camp Program Coordinator
The San Diego Boot Camp that GUARANTEES results!
(888) 318-5632

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