- Sweat and Soreness Are Signs of a Good Workout
My client looked at me, bewildered. She’d just finished a strength workout (in a cool studio, during winter) and couldn’t believe she wasn’t dripping in sweat.
True, chasing sweat and soreness can be tempting because it’s concrete evidence that we did something. And popular “fitspo” memes reinforce the idea that the sweatier and more painful a workout is, the better the results will be (“Sweat is your fat crying” and “No pain, no gain” come to mind).
2. Doing crunches or working on an “ab machine” will get rid of belly fat.
Don’t believe everything you hear on those late-night infomercials! Harr says that while an ab-crunching device might “help strengthen the muscles around your midsection and improve your posture,” being able to “see” your abdominal muscles has to do with your overall percentage of body fat. If you don’t lose the belly fat, he says, you won’t see the ab muscles.
3. Lifting weights will bulk a person up
The percentage who’ve heard of it: 57%
The percentage who believe it: 22%
“This has got to be one of the worst fitness fallacies on the planet and it’s not just because of the misinformation it presents but the fact that it steers so many people away from one of the most beneficial things you can do for yourself; lifting weights,” says Cox. “For a long time weight lifting was put in the spotlight by bodybuilders, strongmen and professional athletes determined to be the biggest and baddest on the block. It bred the longstanding misnomer that you lift heavy weights minimal times for size and strength and you lift little weight a lot of times to lose weight/lean out … not true. At all.”
4. More Exercise Is Always Better
There was a time in my life, years ago, when I was an ambassador for the “more is better” approach to exercise.
Yet, many women are taught that more is better. More exercise, more discipline, more calories burned, more results, right?
Actually, no. While this type of exercise may feel good at the time, it isn’t an effective training approach in the long term, and it seldom leads to sustainable results.
5. Swimming is a great weight loss activity.
While swimming is great for increasing lung capacity, toning muscles, and even helping to burn off excess tension, Harr says the surprising truth is that unless you are swimming for hours a day, it may not help you lose much weight.
“Because the buoyancy of the water is supporting your body, you’re not working as hard as it would if, say, you were moving on your own steam — like you do when you run
6. Your muscle will turn into fat if you stop working out
The percentage who’ve heard of it: 52%
The percentage who believe it: 19%
“This is a popular myth in part because of an optical illusion. If I transition from an active lifestyle of building mass to whatever an alternative lifestyle looks like, there is a transformation. The muscles get smaller and the body fat will probably rise depending on the diet. This leads most people to believe that in fact their muscle is turning into fat,” says Rob Delara, corporate head trainer at TITLE Boxing Club. “The real story is that muscle and fat are actually two totally different tissue systems with different functions. Muscle tissue is what gives you mass and what is constantly burning calories. The fat tissue is what gives you the ‘gut’ and is where excess energy is stored
7. No Matter What You Eat, You Can Work It Off at the Gym
Friday night, at last — time to unwind! Glass of wine? Don’t mind if I do! What about some pizza? Sure! And let’s get some cheesy bread with dipping sauce, too. More wine? Yes, please! Oh, and let’s add some of these double chocolate brownies. And ice cream, of course! I mean, I’ll work it off at the gym tomorrow morning anyway. Another glass of wine?
Have you ever caught yourself thinking along these lines? I know I have.
And you’ve probably heard someone say, “You can’t out-train a bad diet!” Maybe you’ve even said it yourself. What this means is that it’s always going to be more difficult to reach our goals when we don’t align our exercise and nutrition efforts.
8. Machines are a safer way to exercise because you’re doing it right every time.
Although it may seem as if an exercise machine automatically puts your body in the right position and helps you do all the movements correctly, that’s only true if the machine is properly adjusted for your weight and height, experts say.
“Unless you have a coach or a trainer or someone figure out what is the right setting for you, you can make just as many mistakes in form and function, and have just as high a risk of injury, on a machine as if you work out with free weights or do any other type of nonmachine workout
9. Running on a treadmill puts less stress on your knees than running on pavement
The percentage who’ve heard of it: 49%
The percentage who believe it: 28%
You may think logging your miles on a treadmill is less taxing on your joints than hitting the pavement – but that’s not entirely true.
“This is a myth and not a myth. In theory a treadmill can provide more give than say running on pavement. The science behind this being that a surface can help disperse the vertical forces of the body loaded during foot strike while running, thus reducing the impact on your knees,” says Ford. “However, science has shown a negligible difference in treadmill impact for knees versus say asphalt running.
10. You Just Need to Diet Harder
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Many women don’t have an accurate picture of what “enough” food really is — especially when trying to lose weight.
The mistake we often make is believing that it’s easy to calculate both the calories we ingest and the calories we expend. We think along the lines of “If I burn all these extra calories working out, and eat much less, I’ll easily burn fat.”
In reality, eating too little can hinder fat loss, strength gain, and muscle gain, and can affect energy levels and overall health. Plus, calculating exactly the amount of energy we take in and expend isn’t as straightforward as it may seem.
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Sources:www.girlsgonestrong.com,www.webmd.com,www.nbcnews.com
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