“Top 10 Weight Loss and Fitness Myths”
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by Greg Landry, M.S.
WARNING: Don't weight train until afteryou've lost weight!
No, no, no, no, pleeeeease don't believethat headline!
That's one of the manymyths associated with weight loss andfitness.
If you're interested in losingweight and getting fit as quickly aspossible, don't let these myths throwyou off track;Myth #1 - Some fancy exercisemachine-of-the-month burns more caloriesthan any other exercise.
FACT - One thing that many people seem to beconfused about is how many calories areexpended during different types of exercise.
For example, I receive lots of questionsregarding how many calories are burned withfancy exercise machines or certain unusualexercises that are supposed to burn lots ofcalories.
Don't be fooled by this stuff!
Here'sthe bottom line - caloric expenditure isdirectly related to the amount of effort anactivity requires.
In general, the moredifficult it feels, the more calories you burn.
The easier it feels the fewer calories you burn.
That's it! I don't care how fancy or expensivethe equipment is, the harder you work themore calories you burn.
Myth #2 - Weight training with free weightsis much more effective than with machines.
FACT - For the purposes of general fitness,muscle toning, and weight loss, it doesn'tmatter. My suggestion is to do whichever youare most comfortable with and are most likelyto do on a regular basis.
Myth #3 - Low intensity exercise putsyou in the "fat burning zone" and is idealfor weight loss.
FACT - The "fat burning zone" doesn't matter.Here's how it got started. Your body is always"burning" a mixture of carbohydrates and fatfor fuel. This mixture tends to contain alittle more fat during lower intensity exercise.
Somebody took this to mean that a lowerintensity workout was best for losing weight..not so!
It all comes from the same "pot". It doesn'tmatter if you're burning a little more fat or alittle more carbohydrate at any particular timein your fuel mix. It all comes from the samecalorie pool. The bottom line is, how manycalories are you burning.
Myth #4 - Exercising for 30 minutes two tothree times per week is sufficient forweight loss.
FACT - That's better than doing nothing butit's not optimal. I firmly believe that Goddesigned our bodies to be active daily. Whenwe exercise daily we are healthier, leaner,more energetic, and the list goes on and on.
Also, daily exercise boosts your metabolismlike nothing else can. I recommend workingup to 30 to 60 minutes of daily aerobicexercise and three days of weight trainingper week.
Myth #5 - You can lose fat from a specificpart of your body by doing an exercisefor that part of your body. For example,abdominal crunches will remove fat fromyour abdominal area.
FACT - You can't spot reduce! You cannotcontrol where fat is removed from your body.Myth #6 - You can't lose weight.
FACT - You CAN lose weight but it usuallyhappens much slower than you'd like it to.Believing that you CAN lose weight is criticalto making it happen.
Realize that if you areconsistently doing the right things, it willhappen. Don't get side-tracked by every newcrazy diet or exercise gizmo. Keep pluggingaway at healthy eating habits and dailyexercise - it will happen!
Myth #7 - You shouldn't start weight traininguntil you've lost most of the weight youwant to lose because it will slow down yourfat loss, or trap your fat in the muscle, orwho knows what else.
FACT - Weight training is VITAL to a weightloss program because it turns up the metabolicfires that burn calories - and it tones yourmuscles. You should start weight trainingimmediately.
Myth #8 - You burn more fat if you exercise onan empty stomach.
FACT - Exercising on an empty stomachdoes not affect how you lose weight. In fact,it may hinder it if you don't have the energyto exercise. You should at least drink aglass of juice prior to your workout if you'reexercising in the morning.
Myth #9 - You should always do your weighttraining just before your aerobic exercisesession because you burn more fat that way.I've even heard that you should weighttrain, eat two raw carrots, and then do youraerobic exercise.
FACT - The order in which you exercise doesnot affect how you lose weight. I alwaysrecommend weight training just after youraerobic exercise (such as walking) simplybecause your muscles are warm and supple andmuch less prone to injuries.
Myth #10 - You'll burn more calories jogging amile than walking a mile.
FACT - Caloric expenditure is 62 calories per100 pounds body weight per mile traveled(walked or jogged). For example, if you weight150 pounds, you expend 93 calories per milewalked or jogged (62 x 1.5).
Of course, ifyou're jogging, you'll cover the distance inless time than if you're walking. Thus, you'llburn more calories in a given period of timeif you're jogging.
Get movin'!
copyright 2004 by Greg Landry, M.SAuthor and exercise physiologist, Greg Landry,offers free weight loss and fitness success storiesand targeted, highly affective weight loss programsfor women, men, type 2 diabetics, and people withslow metabolisms and hypothyroidism..http://www.Landry.com
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