Myth Busters #41

Resistance training is only for young athletes

Resistance training can begin when you are in your late teens but should continue as you enter adulthood and even into old age because without resistance training we lose muscle mass and gain body-fat as we age. As we lose muscle mass we lose strength and become weak, fragile and more prone to injury. It has even been shown to reduce the impact and onset of osteoporosis.

The type of weight training will differ between age groups just as it differs depending on the individual’s goals for exercise and fitness and doesn’t have to include lifting bulky weights, just using your body weight or thera-bands will have similar effects. Weight training is an important component of anybody’s training regime and you don’t require special conditioning or a current level of fitness to start resistance training.

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Exercise Myth Busters #41

You burn more fat if you exercise on an empty stomach

Studies have shown that more fat is utilized when exercising after a period offasting than if you eat a few hours before exercise. However when trying to decrease weight it is total energy consumption vs. total energy use and not which form of energy is utilized most that will result in weight loss. Therefore when exercising on an empty stomach there will be less fuel available for your body to use to help you perform and you may actually feel more tired reducing the intensity that you exercise at as well as decreasing your level of performance.



Exercise Myth Busters #39

High-carbohydrate, low-fat diets work best

This form of diet does not equal balanced eating! Just because something is fat-free does not mean that it is healthy for you. A lot of products now add more and more carbohydrates in place of fat to be listed as ‘fat-free’. But lowering your dietary fat intake and increasing your carbohydrate consumption is not the best way to get lean and healthy. The fact is, our bodies work much better with a balance of carbohydrates and protein. Protein is essential for building healthy muscles, maintaining a strong immune system and helps stabilise insulin levels. It also provides stable energy levels through its effect on insulin and blood sugar and controls your appetite. So much sure your eating a balanced diet of carbohydrates and protein.

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Exercise Myth Busters #38

If you eat right, you don’t require additional supplements

Research has shown that some individuals do need to take additional nutritional supplements to enhance the benefits of their training. Even if you attempt to prepare the best, most nutritious meals you still aren’t guaranteed that you will get all the nutrients your body requires. It is also impossible to predict the nutrient value of whole foods which is why vitamin and mineral supplements can be beneficial for certain people to ensure their bodies have the resources to perform during both everyday tasks and exercise sessions. The best solution is to take a good quality multi-vitamin once a day to insure that you are receiving all the daily dietary requirements you need.

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Exercise Myth Busters #37

Home workouts are less effective compared to gym-based workouts

It is a long standing dilemma many people face when they are considering starting a new fitness regime but unfortunately there is no clear cut answer. There is research has shown that some people find it easier to stick to a home-based fitness program than a gym –based program. But there are also many people that feel they don’t have the same motivation to train as hard at home as they would in a gym environment.

So for this one it is more of an individual preference as the “best” program for you is the one you will participate in consistently. As consistency is the key to obtaining great health and fitness results long term.

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Exercise Myth Busters #36

Fasting will help you lose more weight

To build a lean, healthy body then you must eat. You can’t starve off the unwanted fat, rather you must work with your body and supply it with the energy that it requires to exercise safely and effectively and get through the day. Your body will fight back if you fast by burning its fat stores more slowly as it fears it will run out of energy and insulation.  It will also break down your muscle and you will become highly fatigued, weak and your immune system will begin to fail in the long-term. There is also the risk you will start binge eating on anything and everything and eventually when you stop fasting you will regain the weight you lost in the first place.