WARNING:
Don't weight train until after you've lost weight!
No, no, no, no, pleeeeease don't believe that
headline! That's one of the many myths associated with weight
loss and fitness. If you're interested in losing weight and getting
fit as quickly as possible, don't let these myths throw you off
track;
Myth #1 - Some fancy exercise machine-of-the-month
burns more calories than any other exercise.
FACT - One thing that many people seem to be
confused about is how many calories are expended during different
types of exercise. For example, I receive lots of questions regarding
how many calories are burned with fancy exercise machines or certain
unusual exercises that are supposed to burn lots of calories.
Don't be fooled by this stuff! Here's the bottom line - caloric
expenditure is directly related to the amount of effort an activity
requires. In general, the more difficult it feels, the more calories
you burn. The easier it feels the fewer calories you burn. That's
it! I don't care how fancy or expensive the equipment is, the
harder you work the more calories you burn.
Myth #2 - Weight training with free weights
is much more effective than with machines.
FACT - For the purposes of general fitness, muscle
toning, and weight loss, it doesn't matter. My suggestion is to
do whichever you are most comfortable with and are most likely
to do on a regular basis.
Myth #3 - Low intensity exercise puts
you in the "fat burning zone" and is ideal for weight
loss.
FACT - The "fat burning zone" doesn't
matter. Here's how it got started. Your body is always "burning"
a mixture of carbohydrates and fat for fuel. This mixture tends
to contain a little more fat during lower intensity exercise.
Somebody took this to mean that a lower intensity workout was
best for losing weight.. not so! It all comes from the same "pot".
It doesn't matter if you're burning a little more fat or a little
more carbohydrate at any particular time in your fuel mix. It
all comes from the same calorie pool. The bottom line is, how
many calories are you burning.
Myth #4 - Exercising for 30 minutes two
to three times per week is sufficient for weight loss.
FACT - That's better than doing nothing but it's
not optimal. I firmly believe that God designed our bodies to
be active daily. When we exercise daily we are healthier, leaner,
more energetic, and the list goes on and on. Also, daily exercise
boosts your metabolism like nothing else can. I recommend working
up to 30 to 60 minutes of daily aerobic exercise and three days
of weight training per week.
Myth #5 - You can lose fat from a specific
part of your body by doing an exercise for that part of your body.
For example, abdominal crunches will remove fat from your abdominal
area.
FACT - You can't spot reduce! You cannot control
where fat is removed from your body.
Myth #6 - You can't lose weight.
FACT - You CAN lose weight but it usually happens
much slower than you'd like it to. Believing that you CAN lose
weight is critical to making it happen. Realize that if you are
consistently doing the right things, it will happen. Don't get
side-tracked by every new crazy diet or exercise gizmo. Keep plugging
away at healthy eating habits and daily exercise - it will happen!
Myth #7 - You shouldn't start weight
training until you've lost most of the weight you want to lose
because it will slow down your fat loss, or trap your fat in the
muscle, or who knows what else.
FACT - Weight training is VITAL to a weight loss
program because it turns up the metabolic fires that burn calories
- and it tones your muscles. You should start weight training
immediately.
Myth #8 - You burn more fat if you exercise
on an empty stomach.
FACT - Exercising on an empty stomach does not
affect how you lose weight. In fact, it may hinder it if you don't
have the energy to exercise. You should at least drink a glass
of juice prior to your workout if you're exercising in the morning.
Myth #9 - You should always do your weight
training just before your aerobic exercise session because you
burn more fat that way. I've even heard that you should weight
train, eat two raw carrots, and then do your aerobic exercise.
FACT - The order in which you exercise does not
affect how you lose weight. I always recommend weight training
just after your aerobic exercise (such as walking) simply because
your muscles are warm and supple and much less prone to injuries.
Myth #10 - You'll burn more calories
jogging a mile than walking a mile.
FACT - Caloric expenditure is 62 calories per
100 pounds body weight per mile traveled (walked or jogged). For
example, if you weight 150 pounds, you expend 93 calories per
mile walked or jogged (62 x 1.5). Of course, if you're jogging,
you'll cover the distance in less time than if you're walking.
Thus, you'll burn more calories in a given period of time if you're
jogging. Get movin'!
copyright 2004 by Greg Landry,
M.S Author and exercise physiologist, Greg Landry, offers free
weight loss and fitness success stories and targeted, highly affective
weight loss programs for women, men, type 2 diabetics, and people
with slow metabolisms and hypothyroidism.. http://www.Landry.com
|
