5 Fitness Myths That Are Responsible For Thousands Of Fitness FailuresUnfortunately, many people are misinformed and are also misled by the many promises of the weight loss industry. Everywhere you look, you see or hear of people promising “Dramatic Weight Loss” with products such as “The Fat Trapper”, or “Exercise in a Bottle”.
Then you also have the hundreds of diets out there such as “The Zone”, “Sugar Busters” or “The Atkins Diet”. I’m sure you have heard of many of these yourself. You might have even tried some of them. Unfortunately, these products and diets are not the quick fix, or the miracles they are portrayed as. They are also usually very dangerous.
Below are some common misconceptions among people with regard to exercise and nutrition.
1. You need to exercise to burn fat.
The truth is you don’t gain body fat because of a lack of exercise. You gain it because your blood sugar levels exceed what you are using. Basically, you are eating too many calories at one time.
2. Your metabolism slows down once you hit 30.
WRONG! Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!
3. Pasta and bread are fattening.
Anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.
4. Eating after 7pm will make you fat.
Absolutely false! It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.
5. Strength training will make you bulk up.
Another NO! It seems as if mostly women are concerned with this one. Muscle size is primarily affected by genetics and hormone production; therefore, most women don’t have the potential to build very large muscles.
Muscle burns calories, so the more muscle you have, the more calories you burn which makes easier to burn fat and harder to gain it!
By no means is this a complete list! There are so many I could write a whole book just about them. The key is in education, but not by reading fitness magazines!
by Jesse Cannone CFT, CPRS, CSPN
- 03-05-2012, 10:28 AM #2
Your muscles use stored fat to break down for energy. The more muscles you have, the more calories you burn. The more fat you have, the less calories you burn. When you work out and when you weight train, you will gain some weight but it's muscle and not fat. Even when you work out, the more muscles you have, the better your body can burn off calories.
As for the bulking up thing, women won't be as big as Ice was from the American Gladiators without some steriods.
One thing I hated about all of these fad diets (Atkins, South Beach and now the gluten free one) is that it restricts what you can and can't eat. Any diet that does that is a fad diet. A true diet gives you a mix of all foods from fresh fruits and veggies to bread and pasta. The food pyramid is there for a reason. My aunt was a dietician for a number of years and hated when people said they were on the Atkins diet or something similar.
If you want to lose weight, burn more calories than you take in. Plain and simple. Just like the article said - any food can make you fat from cheeseburgers to eating lettuce day in and day out. If you eat lettuce and sit at home and watch TV all day, you will get fat. You can pull a Jared from Subway and eat there all day long and lose weight or you can do it like the rest of us do and that is think about what you eat and exercise.
I downloaded the My Fitness Pal app and have been tracking my calorie intake and my exercise and have already lost about three pounds in under a week just by watching what I eat - but not changing what I eat. If anyone wants to add me as a friend within the app, my MFP username is my forum username. The app is great. It lists a ton of foods with their calories plus all sorts of exercises and how many calories you burn. It's even got a listing for brushing my horses and walking up stairs.
- 03-05-2012, 02:55 PM #3
Very good post. There are so many myths out there and it is just sad to hear them perpetuated. And even when you point them out to people and provide them the resources to learn it for themselves they still often continue to embrace the myths.
#5 is a huge one for women. My wife will not do p90x with me because she "doesn't want to buik up." Then she complains about not having defined shoulders or calves etc. One day she'll understand. Hopefully.
- 05-25-2012, 04:26 PM #4
- 05-29-2012, 01:59 PM #5
- 05-29-2012, 03:00 PM #6iMore Intermediate
- 218 Posts
- iOS Version
I did Atkin's diet awhile back. Lost about 45lbs in 90 days. I don't recommend it to everyone but diabetics can and do benefit from the diet on its principals as long as it isn't abused. I also exercised on occasion while I was on the diet but not enough to attribute any dramatic weight loss like I did on the diet.
Sent from the dark recesses of my mind using Tapatalk.
- 06-08-2012, 04:35 AM #7
- 06-08-2012, 04:45 AM #8iMore Specialist
- 1,041 Posts
Also I would say one of the biggest myth's being spread is this idea that all food is somehow equal, that only calories matter, that a thousand calories from a cheeseburger and a bowl of ice cream are no different than a thousand calories from something such as lettuce. There's a lot more to it than that!
- 06-15-2012, 06:26 PM #9
I've lost quite a bit of weight, I eat whatever I want really. I just keep my portions under control and keep my calories under 1500 or so a day. I have a cheat day every now and then but I'm always under my goal for the week.
I'm a believer in the idea that where the calories come from is less important than how many you consume, this being true if you're only trying to lose weight. Currently that's all I'm trying to accomplish and it's working great!
- 06-20-2012, 02:05 PM #10
I'm gluten free myself because I have Celiac disease and if that wasn't the case I sure as hell wouldn't be.
- 01-26-2013, 09:37 AM #11
Re: 5 Fitness Myths That Are Responsible For Thousands Of Fitness Failures
I've got a really good doctor; he's been working with me on weight loss and overall health in general (bp, cholesterol, etc.) since my family history is agaimst me.
He is really great, always encouraging, never preaching. One of the best pieces of advice he gave me was this.
Weight loss and managing your calorie intake is like a family budget. As an example, he said he and his wife had gone shopping earlier that week, found a decent deal on some lamps and end tables etc, and purchased them. But, he said, for the next couple weeks they would just not be able to eat out since they used their extra money on furniture.
He then drew that parallel to food intake. He had plans to go out later that evening to a deep dish pizza place with some friends, so throughout the week he had been "budgeting" some extra calories by working out a little extra and watching closer what he ate.
That analogy has stuck with me and helped.
Sent from my iPad
- 01-26-2013, 10:24 AM #12
Re: 5 Fitness Myths That Are Responsible For Thousands Of Fitness Failures
I’ve been working on changing my lifestyle as it relates to food and exercise over the past 2-3 weeks, so this topic is very interesting to me. All I am doing is consciously thinking about the food I eat, the type and the amount of food that I eat and how much movement ("exercise") I am getting. My goal is to get healthy. If that means losing some pounds (and, trust me, it does), that will take care of itself - IF I do the necessary stuff (eat right, eat less and move more). I don’t see this as a "diet", because in my mind, diets are temporary things. By changing how I think about food, I can make some longterm positive changes for my life.
John_v's comment about budgeting is spot on, at least for me. And if you change the way you think about food and exercise, you cannot "fail".
I started logging my food (MyFitnessPal). And I started thinking about what I was eating. I started choosing to eat better, healthier things. And that’s the lifestyle change. It’s about making a conscious effort to make better choices. And if I mess up and eat something today that’s not the best choice, it’s okay. It’s not the end of the world. I didn’t fail. I can still take corrective action, and resume eating better, eating less and exercising more.
I have been walking 30-45 minutes every day. I am eating more vegetables, fruits and leaner meats. I’ve been eating healthy fats. And I do feel better. A lot better. If I can continue doing the things I set out to do (eat right, eat less and exercise more), the weight loss will take care of itself. And that’s acceptable to me. I didn’t gain all this weight overnight. It’s not going away that fast, either. But it will happen. And I can live with that.
I want to include this bit of wisdom from one of my friends who has been helping me get my head around all of this. His comment make everything “click” for me:
I fail, if that’s what you want to call it. We all do. Where people really fail is when they mess up or have a bad day they just give up and continue in the bad habits. So you ate a piece of cake one day. Who cares? It’s done. Don’t beat yourself up. Move on. Quit worrying about your weight. It’s only a number. Means nothing. Just eat right and exercise.
Last edited by Fausty82; 01-26-2013 at 11:25 AM.