10 of the biggest weight loss myths you probably believe
10 of the biggest weight loss myths you probably
believe
Forget no pain no gain and sit-ups being the key to flat abs – because you’ve been believing some faulty assumptions.
Toss out what you thought you knew about slimming down because the best fitness advice is to just give it a go.
Exercise is good for you no matter how old you are or low long you spend on it, so forget feeling like you have to stick at it for 45 minutes or work up a decent sweat.
Health and fitness professionals at Musclefood.com have debunked the myths surrounding exercise and revealed workout secrets that go against common knowledge.
They’ve dispelled rumours that weight lifting will cause women to bulk up and explained why you should always stretch after a strenuous session.
Darren Beale from MuscleFood.com said: “Some of these adages have been around for ages but the truth is it's not the best advice out there.
“In fact some of the tips that most people consider common knowledge, especially to do with exercise for weight loss, are complete myths.
Here are the top 10 gym myths decoded:
1. MYTH: Do your cardio first then strength training
TRUTH: Have a short, non-intensive warm up then do strength training
If you do your cardio before strength training, you’ll have less energy to do full sets. Have a gentle warm up before, do your weights then go onto cardio.
2. MYTH: Doing a hundred sit-ups regularly will lead to flat abs
TRUTH: Do a variety of exercises that involve your waist too
Crunches may be iconic but they aren’t the best way to trim your tum and only involve a small section of your abdominals.
You’ll see more of dramatic difference doing planks, bridge, roll ups and the 100.
3. MYTH: If you’re not sweating afterwards it wasn’t a good workout
TRUTH: Sweat is not an indicator of calories burned
When you sweat it’s just your body responding to external conditions to regulate your internal body condition.
More likely it’s your body responding to an overheated gym rather than a gut-busting workout.
4. MYTH: You need to workout for 45 minutes minimum for your body to feel the benefits
TRUTH: Anytime spent exercising is good
Even if you have a spare 10 minutes.
Doing a few jumping jacks or squats will immediately raise your heart rate and give you an exercise boost.
5. MYTH: Lifting weights will bulk you up
TRUTH: Not necessarily if you are a woman
Even if you are lifting big dumbbells, women typically have less muscle tissue and testosterone so they are less physiologically prone to bulking up.
6. MYTH: Cardio is the best way to lose weight
TRUTH: Grab the weights
Strength training often burns more calories than cardio, depending on the duration and intensity of your workouts.
You burn the majority of your calories through your resting metabolic rate (RMR).
Weight training preserves your RMR by preserving lean body mass (LBM), which contributes to the calories you burn in a 24-hour period independent of physical activity. In other words, you continue to burn calories long after you’ve worked out.
7. MYTH: Machines are the safest way to exercise as you are doing it right every time
TRUTH: A personal trainer will know how to work you better
Machines seem to help you do all the movements correctly, but they will only be right if the machine is properly adjusted for your weight and height.
You’re better off having a coach or trainer to watch you do exercises, on and off machines, to not only make sure you’re getting the best from your workout but preventing injury too.
8. MYTH: No pain, no gain
FACT: A good workout doesn’t always mean aching afterwards
Whilst you should always try to push yourself within reason to extend the limits of your endurance, workouts shouldn’t always have to leave you terribly sore afterwards.
If you experience pain during your workout that can suggest an injury or danger.
You should feel a little discomfort, but not to the point that you’re hurting yourself.
9. MYTH: If you don’t exercise when you’re young, it can be dangerous when you’re older
FACT: It’s never too late to start
Whether you’re 21 or 81, a workout regime can massively improve your overall health and age shouldn’t come into it.
Exercise in later years, even if you’ve never done it before, is never going to have a negative effect as along as you stay within your boundaries.
Find a workout that’s the right level of impact depending on your age and condition.
10. MYTH: Stretching before can prevent injury
FACT: Always stretch after
You should stretch when you’ve finished as when you’re working out your muscles shorten as they are on a contracted state.
If you spend five minutes stretching you’ll get them back into their original state, therefore preventing injury.
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