Sheila Hamilton from Its Time! Fitness Results joins Jon McComb in the studio every Thursday to talk health, nutrition and fitness. This week she debunks some common fitness myths that people fall for, especially in the new year.
#1 Exercise Can Erase My Bad Eating Habits
You can’t out-exercise a crappy diet!!! Your eating has to be in check.
People often overestimate the amount of food they burn in an hour-long session. Even burning 50 calories take a lot of work!
#2 Skipping Meals And Intermittent Fasting Will Help You Lose Weight
3 meals, with three lesser meals – 6 fuel breaks a day.
Men only for intermittent fasting – and even this is controversial because it encourages gorging and then fasting. It’s not normal.
But I’ll burn more fat on an empty stomach.
While this statement might technically be true, in the morning the body is deprived of nutrients so will tap fat stores. I think it is the wrong approach.
Working out on an empty stomach burns more muscle, which defeats the purpose of adding muscle and fat-loss diet.
Training in a fasting state is sub-optimal, since the lack of nutrients will not allow for peak performance.
#3 Crunches Are The Best Exercise For Your Core – Doing Sit Ups Will Help Reduce Belly Fat
Let’s Talk Spot Reduction – My Legs, My Butt, My Arms!!!!!!
Fact: You’ve probably been doing crunches since “gym” was something slotted between lunch and recess, but they’re an ineffective way to get a true SIX PACK!! * see our past show on Getting six pack abs!
If i want to lose weight i have to change everything i do!!!
Remember changing too many things at once will set yourself up for failure.
Keep goals achievable, realistic, and time-based.
#4 Women Need Different Exercises Than Men
When it comes to fitness, men and women are from the same planet!
Both sexes have the same body structure but different hormonal make-up which may meanS a difference in muscle strength but does not mean they should work out any differently.
Men tend to focus on abs, chest and arms,(dare I say what they can see in the mirror) and women tend to focus on gluts and legs – what men see see from behind! Lol)
LISTEN: Busted! with Sheila Hamilton
# 5 Lifting Heavy Makes You Bulk Up
Women should lift lower weights and do higher repetitions than men.
“Without chemical assistance, women cannot achieve extraordinary muscle growth.”
You need resistance and load to challenge a muscle at some point!
Women’s testosterone is lower so they likely won’t be able to lift as much weight as men but the typical three-pound lady dumbbells won’t work because the resistance is too low to create change in the muscle.
#6 Being More Flexible Can Help With Back Pain – Yoga
I can rant here – Yoga is not good for a lot of people with back pain as the extreme postures are aggravating.
People who go to yoga are flexible (generally speaking) and need stability and strength and those that are too strong can get stiff and should go to yoga or STRETCH more!
#7 No Pain No Gain
I have to workout painfully to reach my goals and look good
A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it wrong, or you already have an injury.
Don’t work through the pain. If the pain worse with movement you need to change the movement or see a professional.
#8 If You Are Not Sweating You Are Not Working Hard Enough
#9 You Should Stretch Before You Work Out
While it’s often repeated that static stretching is a must before training recent studies have proven that’s a myth.
Static stretching done pre-workout can reduce performance and power.
While static stretching should still be a part of your post-workout routine, dynamic stretching should be your focus at the start of a workout.
#10 You Need A Lot Of Equipment Or A Gym To Train Or Improve Your Fitness
So not true! Body weight, plug for kettle bells, some resistance bands – not a lot of money for a nice little home gym. What’s stopping you?
#11 Machines Are Better Than Free Weights, Free Weights Will Hurt Me
I think the opposite is true – Machine train in one plane or range of motion – which is not how me move in life.
Sets up strength is certain patterns, not in global movement.
#12 You Shouldn’t Or Can’t Workout Every Day
One day off a week, if any, needed. Vary your training and intensity.
Make a roadmap and don’t do the same thing over and over. The principles of adaptation of imposed demand apply here.
#13 Low Fat Foods Are Better For You
Low fat or fat free contain a lot of chemicals and fillers.
We need healthy fats for energy and salty hormones; nuts, seed,s fish, avacados, organic butter, coconut oil.
And while we are at it: eat only egg whites and not the yolks.
Egg yolks have long had a bum rap, supposedly being terrible for your cholesterol.
Eggs won’t affect your cholesterol balance unless they’re fried in butter and served with bacon.
In fact, one study by the University of Connecticut found that the fat in the yolks helped to reduce LDL, or the bad cholesterol.
The yolk contains most of the vitamins and minerals in the egg, plus half the protein.
Since an egg white-only breakfast is nearly fat free, it will cause a significant insulin spike and promote hunger cravings as well as energy swings later in the day.
#14 Sweating Means You Are Out Of Shape
The more efficient you “body machine” the more you will sweat, and sooner. Sweating is good!!
#15 Carbs Are The Enemy – Low Carb, Low Fat, Vegan, Vegetarian, Paleo
Work at simple eating principles that guide your eating habits 80 % of the time.
In general, the more muscle we have, the higher our metabolic rate; the less muscle we have, the lower our metabolic rate.
We need energy and we get that from FOOD! Nourish with nutritionally relevant food – Fuel your body!
BONUS! Six Habits We Have At The Gym
Care of Dave Ewart and Michelle Mcintosh, our precision nutrition and eating coaches
1. Consume protein dense food with each meal
2. Consume more vegetables and fruits
3. Consume six nutrient rich meals a day
4. Eat until you are 80% full
5. Consume food at a controlled pace.
6. Consume starchy carbs after a workout. – Carbohydrates help to replace muscle glycogen (and enhances the role of insulin in transporting nutrients into the cells.