#269 Fitness Myths Debunked!

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All truths are easy to understand once they are
discovered; the point is to discover them.

Galileo Galilei

10 Fitness Myths Unmasked

By Joe Wilkes

I Don't KnowCan you turn fat into muscle? Is the morning the best time to exercise? Will you get cramps if you drink too much water when you exercise? Can those ab machines on TV get rid of your pot belly? Spend time surfing the Internet for fitness information and, pretty soon, your head will explode from reading all the contradictions and misinformation about the best strategies to get fit. Here are some of the more popular myths and old wives' tales that have been propagated over the years.

  1. You can turn fat into muscle. This is completely false. Muscle and fat are two entirely different substances. Muscle is a fibrous, contractible tissue that can only be built through exercise—via a break-down-and-rebuild process. Fat is adipose tissue that can be converted into energy in the service of building muscle, but the tissue itself can't be transformed into muscle tissue. So if you are an out-of-shape 200 pounds, you're not going to look like a young Schwarzenegger just by lifting weights. You'll have to do a lot of Turbo Jam®-style cardio to burn the fat off before anyone can see how ripped you've gotten. Which leads us to . . .

  2. Hip Hop Abs™You can turn a pot belly into a six-pack just by doing crunches. Any insomniac has seen those late-night commercials that guarantee miracles with rollers, chairs, crunchers, and various other contraptions. They all promise a Brad Pitt six-pack in just minutes a day. But if you're starting with a Homer Simpson beer gut, it's going to take more than rocking back and forth a few minutes in a modified lawn chair every day to see any results. No matter how steely your ab muscles are, if they're covered in inches of fat, no one is going to be able to appreciate them. That's why programs like Hip Hop Abs™ combine a healthy amount of cardio with the ab work. You can read more on this in "Getting to the Core of Your Ab Routine." If you don't burn the fat, you'll never see the muscle.

  3. You can lose weight just by dieting. This is technically true. If you don't eat or eat less, you will lose weight—initially. But you will plateau quickly, and your body will readjust its metabolism to survive on fewer calories, making it even more difficult to lose weight. If you really want to move the needle on the bathroom scale in a meaningful way, it's going to take diet and exercise. Even light to moderate levels of exercise on a regular basis help a lot. Physical activity not only burns calories, it also helps build muscle and increase your metabolism, both of which turn your body into a more efficient calorie-burning machine, even while at rest. Plus, there are numerous other health benefits, from cardiovascular improvement to mood elevation. And in-shape people look a lot hotter than sallow, starved people do.

  4. WalkingIf you don't exercise every day, you might as well not exercise at all. This comes from the same flawed, excuse-driven logic dieters use when they decide that because they cheated at lunch, they might as well order a pizza for dinner. While some form of daily exercise is ideal, studies have shown tremendous benefits even with as little exercise as a 30-minute brisk walk three times a week. Even if you fall off the wagon, put in that Beachbody video or walk around the block a few times. Before too long, you'll be craving exercise more than that burrito you thought you wanted.

  5. Physical PainNo pain, no gain. This is a popular one uttered by almost every high school gym teacher and coach that I've ever met. And it's not only utterly wrong, it's potentially dangerous. This may seem obvious, but when you feel physical pain, it's your body's way of telling you, "Hey, you're hurting me!" And instead of trying to push through the pain, you should take a step back and see what kind of damage you're doing to your body. It's natural to feel fatigue during and after a workout, but if you're feeling actual physical pain, you're doing something wrong, and you could potentially permanently damage yourself. Maybe it would be better to say, "No exercise, no gain." But exercise and pain should never go hand in hand.

  6. More sweat, more weight loss. Most good workouts will make you sweat, but the amount you sweat isn't necessarily the test of a good workout. Everyone sweats differently. And all sweat does is cool your body off with water (see "The Sweatiest Thing" for more on perspiring). What you get from sweating isn't fat dripping off your body. If it were, you'd be leaving a big oil stain on the floor after you worked out. Sweating just causes you to lose water weight. It's the activity itself that causes your body to burn stored fat for energy.

  7. P90X® Peak Recovery FormulaDrinking water during exercise can cause cramping. In fact, the opposite is true. You're much more likely to cramp if you're underhydrated, so for the best results when exercising, it's a good idea to drink water before you start your workout so you're beginning your workout with a full tank. As you work out, you should keep a bottle of water handy, particularly if it's a long or especially rigorous workout. After working out, you should treat your body to a big glass of water to replenish your fluids, and if you've been extra good, maybe some P90X® Peak Recovery Formula for maximum replenishment.

  8. The best time to exercise is in the morning. A lot of people find that they prefer getting their workout out of the way first thing in the morning, and often feel that it gives them an energy boost for the rest of the day. But a good workout any time of day is just as good for you, although you may not get the best results if you're overly tired. So if you're someone who likes to burn the midnight oil, you can burn fat just as effectively then as you can at sunrise.

  9. MusclesLifting weights will create bulky muscles. This is a half-truth. Lifting heavy weights can create large, bulky muscles, but lifting light weights will self-regulate their ability to grow and, therefore, will create a leaner look. So if you want the Vin Diesel look, with your guns pumped, you can lift heavier weights with fewer reps. But if you want a more slender look (for example, many women don't believe that Vin Diesel's arms perfectly accessorize a Chanel cocktail dress), you can do more reps with lighter weights or resistance bands to get that slender, toned "swimmer's" build. And speaking of swimming . . .

  10. Slim in 6®Swimming is effective for weight loss. This is another half-truth. Swimming is great for building lean muscle and increasing cardiovascular endurance, which do lead to weight loss. But because the water supports so much of your body weight, swimming has been found to be less effective than land-based aerobic activity for weight loss, since the effort it takes to haul your carcass around does a lot more for fat burning. Swimming's still a great thing to add to your fitness regimen though. Having a variety of exercises, like Slim in 6® and Power 90®, will decrease your boredom and increase your overall results.

Source: WebMD

Joe Wilkes If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@beachbody.com.

Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.

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The 2 Most Important Hours for Weight Loss

By Linda York

Eating in front of TVYou may be surprised to learn that the two most important hours of a successful weight loss plan can be the two hours before you go to bed. In order to get on the fast track to a healthier life, a leaner body, and more satisfying eating experiences, a great new habit to develop is to stop eating at least two hours before bedtime. Here's why you should develop this beneficial habit.

Isn't a calorie a calorie?

Late Night SnackIf all calories are created equal, why does it make a difference what time of day you eat them? Bob Greene, exercise physiologist and certified personal trainer specializing in fitness, metabolism, and weight loss, observes that it's true that whether you eat a cup of low-fat vanilla yogurt at 11 AM or 11 PM, it's still going to have about 200 calories. But he adds, "When you eat that yogurt in the morning, your metabolism speeds up a bit, maximizing the rate at which your body burns calories. At night though, your body has already shifted into low gear in preparation for sleep, so you're not going to get much of a metabolic boost from late-night eating!" Read this for "8 Foods to Boost Your Metabolism."

Change a little, lose a lot

Butter on BreadMaking a lot of small changes over a period of time can add up to big weight loss. Nobody gains a lot of weight overnight. It happens over time. Think of all the minor things that, over time, become significant factors in weight gain—for example, that extra piece of bread and butter, parking close to the store rather than a little farther away so you have to walk more, two spoons of sugar in your coffee, skipping a workout, snacking while you watch TV. The good news is that you can do something about each and every one of them. And if you find yourself eating right before you go to bed, you can start turning back the clock fifteen minutes at a time until you are eating no later than two hours before bedtime.

Reach your weight loss goals faster

Weight loss studies have shown that something as simple as just having an eating cut-off time has helped people reach their weight loss goals. In some cases, it has been this change alone that has made the difference between success and failure.

Three more reasons not to go to bed on a full stomach

Digestion takes a rest. When you are sleeping, your digestion shuts down. It's best for your body to speed food through your system.

Power 90®Energy boost. When we eat earlier in the day, we get energy to walk, run, and live. And we get energy to get through those Beachbody videos like Power 90® and Hip Hop Abs™ Dance Party Series. But when you eat at the end of the day, your body is winding down and doesn't need as much food or fuel, which means the energy doesn't get used and is stored in the body as fat.

Thinking thin. When you eat earlier in the day, in addition to the calories you burn while working, moving, and living, you may have the opportunity to work out. But after 9 PM, it's hard to have the energy to do a lot of moving or exercising. The calories don't change in the evening—our behavior changes. So eating later puts you in danger of piling on more pounds and making it harder to lose them.

Why a little hunger is a good thing

BreakfastWhen your body tells you it wants food, it's saying, "Feed me or I'll go into your fat stores and feed myself." Actually, that's great. That's what you want to hear! If you go to bed wanting a snack, you are on your way to a healthier eating pattern that will have you meeting your weight loss goals. You will wake up in the morning hungry for breakfast and this will help you stick to a three-meal-a-day healthy eating plan. Read here for more tips on avoiding nighttime snacking.

If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@beachbody.com.

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Test Your Dog Days of Summer IQ

By Joe Wilkes

It's the dog days of summer and everyone's feeling lazy. Which of these low-impact summertime activities burns the most calories? Rank from highest to lowest (answers are calculated for a 160-lb. person).

  1. BeachGolfing with a cart. 254.5 calories per hour (327.5 calories per hour if you carry your clubs instead)

  2. Throwing a Frisbee. 218.1 calories per hour (581.8 calories per hour if you can get some Ultimate Frisbee going)

  3. Driving to the beach. 145.4 calories per hour

  4. Standing in line at a theme park. 87.2 calories per hour

  5. Reading the hot new summer novel. 72.7 calories per hour

If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@beachbody.com.

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