10 Fitness Biggest Lies
A couple of weeks ago, Men’s Health SG tweeted this ” The Fitter you are the more you Sweat ” that kinda gotten my attention and I tweeted them back with a question and they mentioned they will check with their experts and get back to me, So what was my question?
it goes a little something like this “How am I not sweating after running a 10k and my friend running with me, sweating and panting like he is gonna die, does that imply I am not fit? “I think Men’s Health answered my question (or did they) when they posted a tweet regarding about the fitter you are the more you sweat
This evening, while checking my tweets, I saw this on their timeline
So I believe that the Answer to No# 8 is kinda directed to my questions after a couple of weeks of searching for the answer. What say you on BIG FAT LIE #8 ?
To me they kinda answered it to what seems a no answer to me. I was merely giving the example of – I am running a 10k, with a 5min pace which I can’t previously to running a 5min pace currently without even sweating buckets. So if I need to push myself harder means I need to get “EVEN” fitter? I was already unfit and I trained myself to run a 5min pace where I think I am fitter than before, so this means that it is never going to end and we are to be forever pushing our-self in the quest to be fitter ? like er…. ..
Anyway Good job guys for replying me with the answer, I have been following you guys since the American publication, and still do.. Stay awesome
by Men’s Health
BIG FAT LIE #1
Cardio exercise is better for weight loss than lifting weights.
THE TRUTH Cardiovascular exercise, such as running or swimming, does burn off the fat. However, with weight training, you are increasing your muscles mass, which means that your metabolism speeds up, making you burn more calories every day during your normal activities. Plus, if you do cardio without weight training, you will lose muscle mass as well as fat, as researchers from Ball State University in the US found out. If you’re looking to lose, make sure you use both in your weight-loss programme. And in the gym, aim to do compound exercises such as squats, push-ups, lunges and dead lifts to work all the major muscle groups.
BIG FAT LIE #2
If you exercise regularly, you can eat what you want.
THE TRUTH No matter what you do during the day, you still need to make sure you aren’t eating too much for the activity you are participating in. Dr John Jakicic, a researcher from the University of Pittsburgh, says: “Without a change in eating behaviour, exercise alone has a minimal impact on weight loss.” You’ll need to combine exercise with a healthy, fat-burning diet to get maximum results. Aim to eat five or six small meals a day instead of three large ones and match your eating habits to the exercise you participate in.
BIG FAT LIE #3
You can reduce fat in a specific area of your body.
THE TRUTH People believe that if you do 500 sit-ups daily, you’ll get a six-pack. Unfortunately, it doesn’t work like that. When you lose weight, it occurs all over your body. If you’re looking to lose the love handles, building up your midsection with just side crunches and jackknives will only push the fat out further and make your middle look even wider. If you concentrate on losing overall body fat, as the extra kilos melt away, so will your love handles. Rowing exercises also burn up to 50 per cent more fat as fuel (as compared to a stationary bike workout. Add some weight training and watch what you eat.
BIG FAT LIE #4
Doing more reps with lighter weights will make you more “toned”.
THE TRUTH The word “tone” is misleading – it sounds as though if you want your muscles to show, all you need to do is lose the layers of fat. Truth is, doing 50 easy reps is not going to do that! Only an increase in muscle mass and your metabolism, coupled with the right eating plan, will rid you of your extra blubber. High-rep phases (never more than 15) increase muscle mass, but the weights need to be heavy enough to cause muscle fatigue and failure. So aim to do between eight and 12 reps in the exercises that you do. Once you have built a solid strength foundation, you can start decreasing your reps, and increasing the loads. But be careful, and use a spotter if you’re going heavy.
BIG FAT LIE #5
Carbs are evil, you should steer clear of them.
THE TRUTH Carbohydrates are not the diet-killers they are made out to be. They actually help you to build muscle. Carbs are our number one source of energy, and you need energy during your training sessions. Carbs will help with protein synthesis, the process that builds your muscle. New research from Children’s Hospital and, Brigham & Women’s Hospital, both in Boston, also suggests that good fats and high-fibre carbohydrates can keep your metabolism from slowing down. But stick to low-GI carbs and wholegrain products, and eat more fruit, legumes and vegetables. After your workout, consume a post-workout shake of three parts carbohydrates and one part protein. Eating a meal several hours later, and then reverse that ratio in your snack after another few hours will keep protein synthesis going by maintaining high amino acid concentrations in the blood.
BIG FAT LIE #6
Food eaten after 8pm turns into fat.
THE TRUTH “Eating late at night won’t make you fat unless you go over your calorie load for that day,” says dietitian Erica Blacksburg. Night-time is when your body carries out muscle repair and growth, so you need an adequate supply of protein. Late-night protein smoothies are perfect nutritional nightcaps, ensuring your body grows and repairs while you sleep. Just don’t overdo your late-night muscle meals. Start your day with a substantial breakfast, and eat small meals throughout the day to stop yourself from overindulging at night.
BIG FAT LIE #7
You need to devote a lot of time to training.
THE TRUTH A University of Pittsburgh study found that regular 30-minute workouts may just be as effective as hour-long ones. Yes, the more time you put into training, the quicker you will lose the flab and put on muscle. But, the more time you spend in the gym, the easier it is to become bored with the repetition, especially if you are just starting out. “If you’re hitting the gym only twice a week, it should give you extra motivation to make those days truly count,” says Mike Mejia, author of The Better Body Blueprint. Thankfully, you can still get results from shorter workouts, even if they are not as spectacular as the results gained from the “full-time” gym-goers. So aim for quality rather than quantity. Do two sessions a week, one on the weekend, and another near the middle of the week. Meija recommends doing a full-body routine on both days to make the most of your time. Couple it with some cardio work that you enjoy, whether it’s soccer or salsa. That way, you will stay more motivated.
BIG FAT LIE #8
The fitter you are, the less you sweat.
THE TRUTH Not only is this untrue, it’s the complete opposite of the truth. As you become fitter and your cardiovascular system becomes more efficient, you sweat more as your body tries to dissipate the heat and help you avoid heat cramps, heat exhaustion or heat stroke, says Jay Dawes, instructor of kinesiology and health studies at the University of Central Oklahoma. So don’t kid yourself – you are sweat-free only because you aren’t pushing yourself hard enough.To make sure you’re working hard enough, do combined sets of exercises without resting in between to get your heart rate going. For cardio, try to keep yourself within the 70- to 90-per-cent range of exertion, based on your heart rate. Even better, integrate some interval training into your programme. Interval training works on the system of pushing your body to the highest intensity possible for s short period of time, and then coupling this with a period of lower intensity training.
BIG FAT LIE #9
All thin people are healthy.
THE TRUTH Professor John Bell, who heads the molecular imaging group of the UK’s Medical Research Council in London, says, “It’s not about looking thin, it’s about being healthy. You can look healthy, but have a lot fat internally, which can have a detrimental effect on your health. “His conclusion? Fat that’s skin-deep won’t kill you, it’s the hidden fat that will. The best way to blast away internal fat is to increase your workout intensity to rev your metabolism and burn off those layers.
BIG FAT LIE #10
If you stop working out, muscle turns into fat.
THE TRUTH Your muscle cannot be turned into fat. When you stop working out, you stop burning as many calories as you used to. It’s difficult to adjust eating habits, thus, you start putting on more fat from all the extra food you are eating. And the really bad news? Only 72 hours after your last workout, you start losing muscle. This means that your metabolism slows down as you lose muscle mass, and your body does not burn fat as efficiently as before. Therefore, you’re actually losing the war against fat on two fronts. Which means you shouldn’t quit your routine, even if you do just half-hour sessions two or three times a week.