WEIGHT LOSS AND FITNESS MYTH #1:
Dieting Alone will Eliminate Fat.
Your body can’t discriminate between intentional calorie deprivation (as in a diet), and starvation. When you dramatically reduce your caloric intake, your body shifts into a protective mode by slowing your metabolism down and holding onto fat (an important energy source) and burning muscle instead. In the beginning of a diet you WILL lose weight by dramatically cutting calories. But it won’t be fat loss, it will be water weight and lean muscle tissue – the exact OPPOSITE of what you want to get rid of. To permanently lose the fat stores in your body, you’ve got to burn more calories and increase your metabolic rate (the rate at which your body burns fuel throughout the day – even when you’re NOT exercising) with a precise exercise routine and proper nutrient ratio adaptations (that means eating the right stuff at regular intervals
WEIGHT LOSS AND FITNESS MYTH #2
A regimen of aerobic exercise will burn the most fat.
I see people who spend 4 days a week, 40 minutes at a time, on the stair-stepper, treadmill or bicycle who don’t lose weight! I know people who run 6 miles a day who have no muscle tone and rolls of fat around their waists. You’ve been led to believe that if you want to lose fat, all you have to do is regular aerobic exercise. There’s more to it than that. You must be able to monitor and control your cardiovascular intensity to maximize the number of calories you burn. And, if aerobic exercise is not supplemented with resistance training (lifting weights) to at least maintain muscle mass, you cannot effectively accelerate the fat loss process.
WEIGHT LOSS AND FITNESS MYTH #3
Resistance training (weight lifting) doesn’t burn fat.
Nothing could be further from the truth. Muscle is metabolically active tissue. Fat is not. Fat is an energy source for the body, but most people have much more than they need. Fat does not use energy – it is used as energy. Muscle uses energy and lots of it. The more lean muscle you have, the more fat you burn. And here’s the biggest benefit, and why everyone needs to incorporate resistance training in their exercise program: the more lean muscle you have, the more fat you burn – WHILE YOU ARE AT REST!
SPECIAL NOTE: women will NOT become “bulky” by incorporating resistance training into their exercise routine. In fact, just the opposite is true. Lean muscle is more compact and firmer than fat. Resistance training will make women smaller, leaner, firmer and sexier. Women are not genetically predisposed to adding muscle “mass” or “bulk”. Men, on the other hand, will gain mass and see exciting muscle growth through the proper use of nutrition and resistance training.
WEIGHT LOSS AND FITNESS MYTH #4
Thigh reducers, tummy trimmers and body part shapers can “spot” reduce.
All over the country people are falling for infomercials touting muscle-specific exercisers for body fat reduction. You cannot reduce your waist size by working the abdominal muscles, nor can you reduce your thighs with a thigh exerciser. It’s a scam and a total rip-off. The only way to reduce body fat is by combining a precise program of supportive nutrition with the right balance of aerobic and resistance exercise. If it sounds hard, it’s not. It’s just hard to cut through all the lies, misinformation and total nonsense being shoved down your throat by these big, mega-buck companies attempting to further line their pockets at your expense.
You can achieve your health and fitness goals with the help of Fitness Together Chapel Hill. Fitness Together Hill offers one-on-one sessions with experienced personal trainers who will develop a workout program tailored to your needs and goals. An important part of their program is Nutrition Together, which provides nutritional counseling to complement your workouts. Call today at 919-932-7303 or visit us at www.fitnesstogether.com/chapelhill.