6)MYTH: “If women lift weights, they get “bulky”!”
TRUTH: First off, “bulky” means, “excessive amounts of body fat and lifting weights does not make anyone fatter. If a woman is concerned with getting too muscular, this is not an accidental event. The muscular athletes we see on TV and in the magazines have usually been training intensely for years! Most women do not have the necessary levels of testosterone to get large muscles like their male counterparts. Actually, more women should be concerned about not having enough muscle, rather than too much! Muscle is our metabolically-active tissue! The more muscle you have the more calories you can burn, the stronger you are and the shapelier you look!
7)MYTH: “To lose fat, lower calories and do a lot of aerobic exercise!”
TRUTH: To build a lean, healthy body, you have to eat, weight train and do a sensible amount of aerobic exercise. Not enough food and too much aerobic exercise can create what is referred to as a “double deficit” (not enough energy in, too much energy out). Work with your body, not against it. People who force themselves to stick to a low calorie diet will lose weight but it will not be the right type of weight. Half of the weight lost may be valuable muscle tissue. The dieter will become weak, ill-tempered, hungry, crave sugar and eventually go off the “starvation diet.” He/she will gain the fat back, plus more. This whole “dieting style” slows metabolism and makes it harder to lose body fat.
8)MYTH: “Certain foods or food groups, make you fat”
TRUTH: According to UTC Fitness Gym Trainers, too much energy in and not enough energy out makes us store body fat (stored energy).
I have heard people say, “Carbs make me fat, “Fat makes me fat,” “Bread and pasta make me fat.” These are false statements. There are no foods or food groups that make us fat unless we ingest incredibly large amounts of the food or group. What it boils down to is this: 3,500 calories equals a pound of fat. If you eat an extra 500 calories per day, in seven days, you will gain a pound of fat. If you ingest and burn the same number of calories, your weight will remain the same. If you burn 500 calories more per day than you eat, you will lose a pound by the end of the week. It is better to increase activity than it is to reduce nourishment!
9)MYTH: “Eating right meals – three “square meals” a day
TRUTH: Eating 4-6 times a day is a better way to eat! There are many reasons why we should favor this “frequent feeder” way of eating. Eating often, in small to moderate portions, accelerates metabolism. Food is more efficiently absorbed. Your energy will increase and be more stable plus, you will be creating an environment that supports healthy fat loss and muscle gains.
10)MYTH: “The longer you exercise, the better.”
TRUTH: Long periods of exercise can not only be hard on your body, but draining on your mind, too. Short purposeful, intense exercise sessions work best. We stimulate change in the fitness gym and our bodies recover and repair at rest. However, there is a point of diminishing returns. Too much exercise coupled with a low nutrient diet can put the body into a “catabolic” state where tissue actually breaks down. The side effects include: potential injury, sore muscles for long periods of time, exhaustion, lack of motivation and poor results.
“FOOD IS ONE OF THE HIGHEST FORMS OF SELF CARE AND MOVEMENT IS A GIFT!”
EXERCISE YOUR OPTIONS AND EDUCATE YOURSELF, TODAY!
TO SET UP AN APPOINTMENT FOR A PERSONALIZED EXERCISE AND DIETARY PROGRAM: CALL SANDRA BLACKIE AT (858) 552-4563 ext. 817 OR E-MAIL HER AT: sandra.blackie@thesportingclub.com VISIT OUR WEBSITE AT: www.thesportingclub.com.
The Sporting Club