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The Top Ten Fitness/Weight Loss Myths
1. Fasting and skipping meals will help you lose weight.
False. Not eating
every few hours slows down the body metabolic rate
(the rate at which the body burns calories). When one
goes without eating breakfast or fasts for long periods of time without
any nourishment, the body is in a starvation mode and turns to existing
muscle to meet its protein requirements, and to bones, for its calcium
requirements. Eating several small meals throughout the day is ideal.
2. As long as you exercise, you can eat anything you
want and still lose weight.
False. Nutrition is very important
when it comes to losing weight. A calorie deficit must
be created in order to lose weight. This can be accomplished by
reducing food intake and increasing the amount of exercise and
overall activity. Reducing food intake does not mean starving your
self, but rather, providing your body with nutritious, low calorie,
low fat foods.
3. Walking alone will make you lose weight and change the shape
of your body.
False. Walking alone is a great exercise
for beginners and seniors. However, for those serious about wanting
to change the shape of their body and lose some pounds, weight
training along with cardiovascular exercise and good nutrition
is a must. A lean, toned physique is achieved with weight training
which in turn can change the shape of your body.
4. Over-the-Counter Diet pills will help you lose weight and keep
it off.
False. The main ingredient in these diet pills
is caffeine which causes the loss of appetite. Weight loss achieved
from taking diet pills is usually temporary and is almost always
gained right back. The only successful way to lose weight is by
exercising.
5. Doing several hundred crunches will automatically
give you a “six-pack” midsection.
False. It is impossible to
target fat loss in specific areas of the body by doing one exercise.
In other words, you cannot “spot
reduce” fat in a particular area. Doing crunches will tone
your abdominal muscles, but in order for them to be
visible, you must lower your body fat percentage. Again this can
only be achieved through a combination of cardiovascular exercise,
weight training and a healthy diet.
6. Purchasing one particular exercise equipment will help you
achieve a lean toned body such as the fitness model
in the ad.
Exercising regularly using just one piece of exercise
equipment will not attain dramatic results. In order to get such
results, you must consistently workout and include a variety of
exercises using many different exercise machines targeting all
major muscle groups.
7. Women should not lift weight because they
will get “bulky” and
look like men.
False. This is probably the biggest myth
around. Weight training helps lower body fat since muscles burn
more calories throughout the day. Women who weight train can benefit
by reducing their chances of getting osteoporosis, since weight
bearing exercise is known to increase bone density. It is not possible
for women to obtain large muscles naturally. Women who do have
bulky muscles are most likely ingesting testosterone and other
hormones. In fact, women who weight train, feel stronger, have
lower body fat and look leaner and toned than women who don’t
weight train.
8. Because I am “thin”, I am
healthy and fit and do not need to exercise.
False. This is another misconception.
Thin and skinny looking individuals can also have a high body fat
percentage unless they are exercising regularly. Skinny Asian women
are especially at high risk for developing osteoporosis. As mentioned
above exercise and weight bearing activities reduce these risks.
9. It is always a good idea to use hand held or ankle weights
when walking.
False. Using ankle and hand held weights
for all is not a good idea as weights greater than 3 pounds can
put stress on the arm and shoulder muscles and joints. Furthermore,
ankle weights may alter the biomechanics of the lower limbs leading
to injury and are not advisable.
10.One should lose weight before starting an exercise program.
False.
It makes no sense to lose weight before starting an exercise program.
An exercise program will help you to lose weight. The benefits
of exercise are numerous so don’t delay
it. Instead, how about getting a physical before starting
an exercise program?
Aarti Patel has a B.Sc. in Health
Information Administration from the Medical University
of SC. She is certified by the American Council on Exercise as
a Personal Trainer, Lifestyle and Weight Management Consultant
and Group Fitness Instructor. Please visit www.aartifitness.com
for more information on fitness and exercise or call (404) 376-5655. |
