Myth #1: Crunches are the best way of firming up the stomach
Too many videos and articles send the message that hundreds of crunches are the best way to correct a jelly belly but fail to take into account that most saggy abs are because of excess fat, not weak muscles. Simply doing crunches alone strengthens the abdominal muscles but doesn’t address the layer of fat over the muscles. You may see your stomach appear to grow larger since the muscles are gaining strength underneath the fat layer. The best strategy for getting firm abs is simple: burn fat and strengthen abdominal muscles at the same time. By using a two-pronged approach, fat that covers muscles is burned and the muscles are firmed at the same time, accomplishing your goal and giving you strong, sleek abdominal muscles.
Myth #2: Women think that weight training will make them look bulky
Some women avoid weight training because they are afraid that it will make them look too muscular. Because of their lower levels of testosterone, women doing moderate levels of weight training are unlikely to build bulky muscles. For most people, weight training isn’t about building visible muscles and looking like Arnold Schwarzenegger. Rather, weight lifting improves balance, strength and bone mass (the latter is particularly important for postmenopausal women), and can help reduce body fat percentage because muscles burn more calories at rest than fat tissue.
Myth #3: I must workout for hours upon hours to see results
We have our priorities all mixed up and no one seems to have time to exercise. We live in the age of the microwave, where we are so unhappy if our dinner takes longer than 3 minutes. The most common misconception is that working out should take a long time. Challenging yourself for 30 minutes is really all you need. Actually if you really think about it, exercising actually does create more time because it adds more years to your life!
Myth #4: Exercising on an empty stomach burns more calories
This one seems like it should make sense since exercise burns calories and an empty stomach has no calories to burn. It seems like you would be ahead of the game! Unfortunately, it doesn’t work that way. Your body needs energy to run, so when you exercise on an empty stomach the body has to find fuel somewhere else. The body tries to provide energy while looking for it at the same time and can get overwhelmed, resulting in the risk of dizziness or even fainting in extreme situations. The smartest choice is to have a small snack about ten to fifteen minutes before working out. Carbohydrates are the best source of energy, so have a small slice of toast or a banana.
Myth #5: If you didn’t exercise when you were younger, it’s too late.
Some older people tend to think that it is too late to start an exercise routine if they didn’t work out when they were younger. Studies have shown that it is never too late to start working out-you can reap benefits at any age. As we age, exercise can help reduce the risk of bone and muscle diseases and help enhance daily functionality.
Myth #6: The most important thing is to be skinny
Though the current Western culture focuses on weight and size – and women (and men) feel pressured to be stick thin – wearing a size 2 does not equate to health. It’s true, having a BMI of over 30 (being overweight) can affect your health, increasing the risk of heart disease, type 2 diabetes, gallbladder disease, and certain types of cancers, but actually, it seems that fitness level is more important than size. Research suggests that people who are fit live longer, regardless of their size. That doesn’t mean going to the gym and then using it is an excuse to stuff yourself with cakes like there’s no tomorrow; though fat and fit is better than lean and unfit, lean and fit is the healthiest of all.
Myth #7 – Only Losers Take Days Off!
The exact opposite is true! Losers don’t take days off. You see it is extremely harmful to work out 7 days a week with no rest! In order for you to gain lean muscle mass you must allow your body time to rebuild. If you exercise 7 days a week, your body does not have the adequate time to repair itself.
Myth #8 Supplements are bad for you
This weight training myth is not necessarily true. There are a number of Safe Supplements out there that I would actually recommend you use. These are multi-vitamins, EFA (Essential Fatty Acids) and protein powders. These are great additions to any diet even if you’re not participating in a weightlifting routine. All three are completely safe and help the body to meet daily allowances of certain nutrients. There are a few others I would recommend but these are really the basic ones.
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