06/03/2020 by Rich Levy 0 Comments
10 Health and Fitness Myths Which You Should Stop Believing In
When it comes to your workout and diet plan you can be easily misled by all the information you can find out there. It could be outdated or inconsistent information, even bad advice. That is why I would like to talk, in this article, about some of these health and fitness myths and hopefully it will help you overcome some misconceptions so that you can achieve your goals.
1. Fitness Myth #1 – Staying in shape is all about exercising
To keep your metabolism functioning at full potential you need a balanced life. This means you need to work out, eat the right balance of nutrient-dense whole foods, keep hydrated and sleep so you can recover. You can’t just exercise and hope that you will be fit. Moreover, if you don’t eat enough or if you over-eat, even if you work out, you can have bigger issues like gaining weight or suffering hormonal imbalances.
2. Fitness Myth #2 – You should work out in the morning, you will get better results
It’s not about exercising in the morning or in the evening. It’s about working out when your schedule allows you to, in a consistent way. You should strive to make this activity a daily habit, except of course when it’s your resting day. Whether you prefer a morning run or an evening gym workout, just stick to it.
3. Fitness Myth #3 – When you train with weights you will transform fat into muscles
One thing is for sure, you can't turn fat into muscle, they're two different tissues. Adipose (fatty) tissue is found under the skin, between muscles, and around internal organs like the heart. Muscle tissue is found throughout the body.
Yes, weight training will help you build up your muscles in and around any fat tissue. If you want to reduce fat tissue you should eat a healthy diet. So include vegetables, whole grains, lean proteins and healthy fats like olive oil and fish.
4. Fitness Myth #4 – If you don’t feel pain you are not working out properly
Yes, it’s true that a good workout should feel somehow uncomfortable and hard, no matter if you are weight lifting or half way through a cardio class. However, if you keep feeling sharp pains through different parts of your body you should probably check out if it’s not a health issue.
Make sure you understand the difference between a burn you experience when you exercise and real pain which can result from an injury. If the pain is sharp, unusual, stings or severe, not what you would usually expect with the heat you feel in your muscles during a workout, then something is wrong and you need to address the problem.
5. Fitness Myth #5 – If you want to lose weight you should lift weights
Many people avoid weight lifting as they fear they will not lose weight and they will bulk up. In reality a targeted weights session that involves high reps and low weights is going to tone muscles and burn more calories than an aerobic training session.
The key is the number of calories you burn after you finish your session. For women, the after burn can account for as many as 350 additional calories. Also, a higher muscle mass can also boost the body’s metabolic activity, which means more efficient fat and calorie burning all round. The more protein in your body the more fat burnt.
6. Health Myth #1 – Depending on your weight you can determine if your healthy or not
According to Jason Hodge, founder of Medical Fitness Pros - “One number isn’t enough to tell if a is healthy or not. Someone can be naturally thin, but have horrible eating habits, therefore putting their heart at risk. Someone could be on a steroid because of a medical condition, resulting in temporary weight gain. I think weight is an easy way to measure one aspect of someone’s health, but it should be one of many things that are looked at.”
7. Health Myth #2 – You should wait 2 hours after you work out before you can eat
I keep hearing people saying that they don’t eat after their work out as they feel like all their efforts from training will go to waste and they will also gain fat. Well, they are wrong. Actually, the decision to starve yourself after exercising hinders your progress.
You need to fuel your body after your workout, it’s part of its recovery process. If you don’t eat at least half an hour after your workout, the recovery process will slow down, and it can increase the risk of binge eating.
8. Health Myth #3 – It’s better to eat less fatty foods
Your body fuels from 3 important nutrients – carbs, proteins and fats. And when I say fats, I don’t mean saturated fats, I mean healthy fats.
Even people who understand the importance of fats in the diet sometimes unknowingly reduce fats way too much. Therefore, it is important to pay special attention to fat intake to ensure that you are getting the optimal quantity and types of fat.
Fats are essential for the production of nearly every hormone, including testosterone. They are important for metabolic function, skin health, immune health, and many other things. Essential fatty acids, especially omega-3 fatty acids, are largely responsible for many of these benefits. Fish oil which contains the omega-3 acids DHA and EPA can provide some outstanding benefits for anyone trying to lose body fat.
9. Health Myth #4 – Foods with low-fat or non-fat labels are better for you
Beside the fact that these foods are low in fat, and I just explained why fat is good for your body, many of these low in fat or non-fat products have added starch, sugars and salt. This category of foods can actually have more calories than the normal fat ones. Hence make sure you read the labels and consider also the serving portion recommendations.
10. Health Myth #5 – Carbs are also your enemy
Alongside fats, carbs have received a bad reputation in the past few years. Thing is, you need both carbs and fats to diet effectively, lose fat quickly, and protect your energy levels and your health.
Carbs are your body’s main source of energy, and while you don’t want to go overboard with your carbohydrate intake, there’s no need to go super low either. Doing so can actually massively increase cravings and have you feeling tired, lethargic and irritable, so keep those carbs in.
You can get a good source of carbs from oats, fruits, fibrous vegetables, starchy vegetables and rice.