8 Fitness Myths Busted!

8 Fitness Myths Busted!

Here are a few myths about fitness:

Is Spot reducing possible? "It's simply not possible to 'burn off' fat in one specific body part by exercising that area," Many studies have tried to dispute this claim, but none of any scientific value has proven that spot reducing is possible. At best you might lose some water weight in the area to give the impression that you indeed did "spot reduce". Rehydrate and you will see those stubborn inches "magically" reappear. Only regular exercise -- aerobic and strength training (weight lifting) -- and a sensible diet can melt body fat.

If you exercise, you can eat whatever you want. If you really want to lose weight and get into shape, do not use exercise as an excuse to eat more. Continue to eat a healthy diet, with lots of fruits and vegetables. When you train you build more muscle and the more calories you will burn at rest.

Exercise requires a huge time commitment. As little as 30 minutes a day works when you're in health-and-fitness maintenance mode, and 60 minutes a day will help you lose weight. "I spend 40 minutes a day 5 days a week". If you are not looking to be the next Mr.Olympia, 40 minute workouts is enough. If you are performing the exercises correctly, with great intensity, and combining the workouts with proper rest and proper nutrition.

There's a secret diet or a secret workout out there to get you in shape quickly. There is no quick fix. There are ways to train that can help maximize your time in the gym and the benefits you will drive from your workouts, but there is no quick fix. Most important is to "believe in yourself, believe in the process, stay the course, and you will look the best you ever looked before!"

Exercising at high intensity burns more fat. "This is a particularly confusing topic for some people," "Many people have thought that higher intensity means burning more fat. Well, you can burn more fat this way, you will burn more calories this way, but you also run the risk of burning more muscle this way too. If you burn hard earned muscle, the ultimate result will be a slower metabolic rate and in the long run you will be less lean than if you worked out at a lower intensity for more time.

Women who lift weights will get bulky muscles. Women don't have enough of the "male" hormone testosterone to develop large, bulky muscles. Strength training will not cause women to build muscles, although steroids might. I hear the same things from men who state that "they don't want to get too big". You can not get too big by accident. Putting on muscle takes dedication, hard work, and a plan.

Muscle weighs more than fat. "A pound of muscle weighs the same as a pound of fat. " The difference is that muscle is much more dense than body fat. Therefore, a pound of muscle will take up much less room in your body than a pound of fat."

No pain, no gain. It is important to know what is good pain and what is bad pain. Often beginners have not learned the difference here. It's OK to push yourself to fatigue, tax your heart, lungs, muscles, feel the burn, -- but be reasonable.

Don't push yourself so hard that you have to miss sessions, and even worse,

possibly risk an injury.

10 Major Reasons Why People Do Not Lose Weight

10 Major Reasons Why People Do Not Lose Weight

1.  Eating too much. If you finish what’s on your plate and then the plates of others, or if you always have seconds, you’re in trouble. It takes about 20 minutes for your brain to receive the signal that your stomach is full, so stop eating before you’re full and wait at least 10 minutes before having seconds.

2.  Portion distortion. Maintaining a healthy weight means eating the right foods in the right amounts. You’ll save yourself a lot of calories and a few pounds.

3.  Drinking your calories. Beer, soda, and energy drinks have no nutritional value and can cause dehydration.

4.  Snacking on unhealthy foods. Food is fuel for your body. Treat your body like the amazing machine that it is.

5.  Eating late at night. Late night Hagen-Dazs binges are not going to help that expanding mid-section. If you must have a late night snack, consider healthy alternatives like almonds and fruit.

6.  Not eating breakfast. A quick and easy breakfast that is a combination of carbohydrates and protein is all you need. Oats, Whole Grains Steel Cut Oats, Egg whites (with 1 egg yoke) Cottage cheese, fruit, and a slice of whole wheat toast will keep your engine running until your mid-morning snack.

7.  Eating whatever you want.  As an adult, your body’s metabolism has changed significantly from that of the teenager you once were, so you must adjust your caloric intake accordingly. To compute your caloric needs, click here.

8.  Eating processed foods. Too many hotdogs, lunch meats, canned ravioli, and frozen dinners and neither should you. Instead, eat more fruits, vegetables, whole grains, and lean proteins.

9.  Not drinking enough water. Factors such a physical activity and climate increase your water needs.

10.  Not eating enough. Skipping meals or not eating enough at meals, leads to overeating later. Eating five to six small meals a day, spaced two to three hours apart is really the healthiest way to eat.

Don't Skip Breakfast- get better results! Are you getting enough Protein in your diet?

Don't Skip Breakfast- get better results! Are you getting enough Protein in your diet?

One of the most important things you can do to fuel your body is
"Eat a full breakfast".
Wake up early enough to eat a full breakfast.

When you eat and what you eat can affect your performance and the way you feel while you're exercising.

Don't workout hungry. If you start exercising in an energy deficit, your body is likely to preserve fat and perform poorly.

If you are going to have a tough workout, drink juice, fruit, whole grain bread or pasta to take in some calories.

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.

Avoid going for long periods of time without eating.
 
Here is a list of foods that are high in protein-
▪ Skinless Turkey Breast – 94% protein
▪ Shrimp – 90% protein
▪ Red snapper – 87% protein
▪ Crab – 86% protein
▪ Halibut – 80% protein
▪ Beef sweetbreads – 77% protein
▪ Steamed clams – 73% protein
▪ Lean pork tenderloin – 72% protein
▪ Beef heart – 69% protein
▪ Broiled tuna – 68% protein
▪ Veal steak – 68% protein
▪ Sirloin beef steak – 65% protein
▪ Chicken livers – 65% protein
▪ Skinless chicken breasts – 63% protein
▪ Beef liver – 63% protein
▪ Lean beef flank steak – 62% protein
▪ Lean pork chops – 62% protein
▪ Mussels – 58% protein

Healthy snack ideas.

Berries, especially blueberries, made the list of more experts than any other food. Berries are loaded with phytonutrients, antioxidants and fiber, and are low in sugar. Mix a bowl of berries with a piece of string cheese for the perfect pre-workout snack. The string cheese has 8 grams of protein, some fat to keep hunger at bay and only about 80 calories. And it's an excellent source of calcium.



Turkey and grapes. It's a perfect match of protein, carbs and low calories to take the edge off your hunger and prime your exercise pump. Four small slices of deli-packaged turkey contain only 87 calories but give you more than 14 grams of protein, plus some of the cancer-fighting mineral selenium to boot. A cup of grapes adds some carbs to the mix together with all the health-giving phytochemicals grapes are known for. Go for fresh turkey whenever possible as the packaged kind is high in sodium and go for red or purple grapes as they have more antioxidants.

This is one of my favorite snacks, period.  I take some hearts of celery and fill in the groove with some organic almond butter or peanut butter. This snack really travels well in Tupperware and makes a terrific pre-workout snack. Why? The celery has fiber and nutrients (including calcium and vitamin A) 6 calories per medium stalk. The nut butter has protein and fat. The overall calories are low, and this really fills you up without slowing you down, providing great "slow-release" energy for a terrific workout.

Put apple with almonds. The apple is the perfect food for a pre-exercise snack. The sugar load is moderate, it contains valuable pectin fiber which slows the entrance of that sugar into the bloodstream, and it's a nutritional powerhouse containing vitamins, minerals and antioxidants. Combine it with about a dozen almonds, which add some fat and protein, to further slow the entrance of the sugar into the bloodstream for sustained energy, and keep hunger away.

Whey protein is my favorite kind of protein powder.  Not only is it extremely high-quality, bioavailable protein; it supports the immune system by providing the building blocks for glutathione, arguably the body's most important antioxidant. And studies indicate that whey protein may boost weight loss efforts. According to one French study, eating whey before exercise supports fat burning and may help with gaining or maintaining lean body mass. I suggest a whey protein shake made with either water alone or with frozen berries. The berries add fiber, nutrients and some extra carbohydrates, and make for a more delicious drink.

Try this awesome healthy snack, replace icecream with these healthier choices:
Freeze your grapes, blueberries, rasberries, sliced mango's they make a great healthy snack.