As a long-time fitness professional, I've heard just about every weight loss myth out there. You've probably heard some of these yourself, and may even have been led to believe one or two of them.
Well, it's time to debunk these common weight loss and exercise myths and reveal the facts behind the falsehoods. Here goes...
Weight Loss and Exercise Myth #1: "Carbs Make You Fat"
Not true, at least, not exactly. You see, carbs don't make you fat; over-eating makes you fat. The problem is generally when you eat too many carbs, or when you eat low-quality carbohydrates (a.k.a., "junk food"). So, instead of avoiding carbs entirely, balance your meals with high-quality carbohydrates like brown rice and sweet potatoes, green leafy vegetables (technically carbs, but also high in fiber which helps fill you up), and lean proteins.
Weight Loss and Exercise Myth #2: "No Pain, No Gain!"
And no truth to this claim, either. Certainly, there is something to be said for high-intensity exercise, and it's a well known fact that increased intensity equals increased calories burned. However, fitness professionals also know that over-training can lead to injuries and burn out, neither of which will help you reach your fitness goals.
In addition, muscle soreness is not necessarily an indication that you got a good workout, and the lack of muscle soreness does not necessarily mean you didn't. Working so hard that you can barely move the next day, however, is a sure indication that you're pushing yourself too hard. Try to find a happy medium between non-exertion and over-doing it.
Weight Loss and Exercise Myth #3: "Hunger Triggers Over-Eating"
Nope. Over-eating is generally caused by emotional stress, or it's due to your mind simply being out of tune with the signals your body sends you to let you know you're full.
If you find you always eat until you're stuffed at every meal, try slowing down your pace. Chew each bite twice as much as you normally would. Pay close attention to the first signal from your stomach that you're getting full. At that point, stop!
Slow down, savor each bite, stop at the first sign of fullness, and you'll not only enjoy your meals more - you'll find that you eat less, too.
Weight Loss and Exercise Myth #4: "If I Lift Weights I'll Look Like A Body Builder"
More than anything else, this myth contributes to women passing up resistance training for aerobic exercise. Big mistake! First off, lifting weights will not bulk you up - at least, not unless you're doing steroids. Even most guys have a hard time putting on muscle, and not many people have enough natural testosterone in their body to look like the Hulk without a little, ahem, "chemical assistance."
The fact is, you should be doing resistance training. Why? Because resistance training builds muscle, and muscle burns a lot more calories than fat... So, by increasing your muscle mass, you are also going to boost your metabolism.
Pretty sweet, huh? So, lift weights, and don't worry about getting too big. It won't happen.
Weight Loss and Exercise Myth #5: "If I Do A Lot Of (Sit-ups, Arm Exercises, Butt Exercises, Thigh Exercises) I'll Lose Fat From My (Abs, Arms, Butt, Thighs)"
I hate to burst your bubble, but you cannot stimulate localized fat loss by focusing on a single area of your body. Your body is designed to lose fat all over at once, and generally speaking the first place you put it on is the last place you'll take it off (stomach for men, hips and thighs for women).
No matter how many sit-ups you do, if you're not cutting back on your caloric intake or burning excess calories via exercise, you are not going to get six pack abs. So, take a more holistic approach to losing weight by eating right, cutting back on the fats and sugars, and doing at least 30 minutes of moderately intense exercise a day.
Trust me, if you stick to it for 90 days you'll see a huge difference in those "problem" areas you were trying to target before.
Well, it's time to debunk these common weight loss and exercise myths and reveal the facts behind the falsehoods. Here goes...
Weight Loss and Exercise Myth #1: "Carbs Make You Fat"
Not true, at least, not exactly. You see, carbs don't make you fat; over-eating makes you fat. The problem is generally when you eat too many carbs, or when you eat low-quality carbohydrates (a.k.a., "junk food"). So, instead of avoiding carbs entirely, balance your meals with high-quality carbohydrates like brown rice and sweet potatoes, green leafy vegetables (technically carbs, but also high in fiber which helps fill you up), and lean proteins.
Weight Loss and Exercise Myth #2: "No Pain, No Gain!"
And no truth to this claim, either. Certainly, there is something to be said for high-intensity exercise, and it's a well known fact that increased intensity equals increased calories burned. However, fitness professionals also know that over-training can lead to injuries and burn out, neither of which will help you reach your fitness goals.
In addition, muscle soreness is not necessarily an indication that you got a good workout, and the lack of muscle soreness does not necessarily mean you didn't. Working so hard that you can barely move the next day, however, is a sure indication that you're pushing yourself too hard. Try to find a happy medium between non-exertion and over-doing it.
Weight Loss and Exercise Myth #3: "Hunger Triggers Over-Eating"
Nope. Over-eating is generally caused by emotional stress, or it's due to your mind simply being out of tune with the signals your body sends you to let you know you're full.
If you find you always eat until you're stuffed at every meal, try slowing down your pace. Chew each bite twice as much as you normally would. Pay close attention to the first signal from your stomach that you're getting full. At that point, stop!
Slow down, savor each bite, stop at the first sign of fullness, and you'll not only enjoy your meals more - you'll find that you eat less, too.
Weight Loss and Exercise Myth #4: "If I Lift Weights I'll Look Like A Body Builder"
More than anything else, this myth contributes to women passing up resistance training for aerobic exercise. Big mistake! First off, lifting weights will not bulk you up - at least, not unless you're doing steroids. Even most guys have a hard time putting on muscle, and not many people have enough natural testosterone in their body to look like the Hulk without a little, ahem, "chemical assistance."
The fact is, you should be doing resistance training. Why? Because resistance training builds muscle, and muscle burns a lot more calories than fat... So, by increasing your muscle mass, you are also going to boost your metabolism.
Pretty sweet, huh? So, lift weights, and don't worry about getting too big. It won't happen.
Weight Loss and Exercise Myth #5: "If I Do A Lot Of (Sit-ups, Arm Exercises, Butt Exercises, Thigh Exercises) I'll Lose Fat From My (Abs, Arms, Butt, Thighs)"
I hate to burst your bubble, but you cannot stimulate localized fat loss by focusing on a single area of your body. Your body is designed to lose fat all over at once, and generally speaking the first place you put it on is the last place you'll take it off (stomach for men, hips and thighs for women).
No matter how many sit-ups you do, if you're not cutting back on your caloric intake or burning excess calories via exercise, you are not going to get six pack abs. So, take a more holistic approach to losing weight by eating right, cutting back on the fats and sugars, and doing at least 30 minutes of moderately intense exercise a day.
Trust me, if you stick to it for 90 days you'll see a huge difference in those "problem" areas you were trying to target before.