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Weight Loss Breakthrough

This site provides information on weight loss and exercise for weight management.  The goal is to eliminate myths and commonly held misconceptions regarding weight loss by providing accurate information on a variety or weight related topics.
 

MYTHS & TRUTHS

Myth:   Abdominal exercises give you a flat stomach.

Truth:   Abdominal exercises strengthen and tone the muscles. 
If fat is covering the muscle then proper nutrition and cardiovascular exercise must also be done to shed fat so that the muscles obtain definition and that “flat” appearance.

 

Myth: If you stop weight training, then your muscles turn to fat.

Truth:   Muscle and fat are extremely different!  Muscle cannot turn to fat and fat cannot turn to muscle.  Fat can be lost through training for increased muscle. Furthermore, the more muscle one has the easier it is to stay lean due to a higher metabolism created by the metabolically active muscle tissue.  Muscles can atrophy. Which means they can get smaller through nonuse.  The better shape you are in and the more muscle you have the longer it takes to lose during a lay off from training. Unfortunately, most people do not adjust their caloric intake when they stop weight training and this can lead to fat gain.

 

Myth: Beer is a good carbohydrate source.

Truth: Beer is NOT a good carbohydrate source.  Beer, and all alcohols, dehydrate the body and should not be used as a post workout drink since it will not replenish vital fluids.  Stick with water!

 

Myth: Fast food is "bad".

Truth: You can have fast food and lose weight if you make an educated choice. For example, did you know that Wendy's Spicy Chicken Sandwich has less calories and fat than the Garden Ranch Chicken Pita? A Spicy Chicken Sandwich has 410 calories and 15 g fat versus the Garden Ranch Chicken Pita which has 480 calories and 18g fat. In fact, even the 5 piece chicken nuggets (210 cals/14 grams fat) are better than the pita! Your best choice is the fresh deluxe grilled chicken sandwich at 260 calories and 8 grams of fat. Most fast food restaurants provide a nutritional guide upon request. Ask for one, you may be surprised what you learn!

 

Myth: Spot reduction works.

False. The body burns fat in a predetermined genetic pattern. You cannot force the body to burn fat from a particular area with "spot reduction" exercises. weight training strengthens and shapes the muscles. The increase in muscle tissue formed from weight training enables you to burn more calories at rest. This combined with a healthy eating plan and cardio work is the best solution to fat reduction.

TRUE OR FALSE

Aerobics Classes include weights, so that is all I need to tone my muscles.

False.  In order to change the shape of a muscle it must be stimulated through progressive weight training.  This means challenging a muscle to do more weight to strengthen and tone.  Weights in aerobic classes provide neither the resistance nor the proper repetitions needed to change the body significantly.  Many people take aerobics classes and do not see the body change.  This is because the 2 largest muscle groups, the legs and back are not challenged with progressive weight training. Aerobic classes are what they are named "aerobic" or "cardiovascular" exercise which conditions the heart and burns calories.  Aerobic classes will not alter the body composition like weight training can.

 

I must exercise 7 days a week to lose weight.

False.  The body needs rest. Natural trainers should workout with weights 2 days in a row then rest one day.  The body needs time to recover and respond.  Much of the work done to change your body is done outside the gym.  Proper nutrition and rest are crucial!  Change comes from doing a well designed exercise program effectively and intensely.   When done right, 3-5 days is all one needs to exercise to lose weight.


Eat less to lose weight.

False. On extremely low calorie diets (less than 1000-1200 calories) your body starves. If the body feels "starved" it responds by retaining dietary fat for future needs rather than burning them for energy. This starvation adaptation response lowers the basal metabolic rate which causes additional fat storage! Fueling your metabolism with a healthy eating schedule (4-6 smaller "meals" daily) is the secret to increasing your metabolism and losing fat weight.

 

Women who lift weights build bulky muscles. 

False. Women don’t have enough testosterone (the male hormone) to bulk up naturally. It is extremely difficult for women to build bulky muscles and it would not happen by accident. Some women have muscular builds genetically or do workouts designed to build bulk. weight training for women has many benefits. It helps prevent osteoporosis, improves posture and enhances self-esteem. Furthermore, the increase in lean muscle tissue that results in a tone muscle increases the metabolism and burns more calories at rest.

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