Have you believed one of these six common exercise lies? If so, they could be blocking your path to weight loss success. Piedmont Fayette Fitness Center exercise physiologist Carrie Waldrop separates fact from fiction.
1. Women shouldn’t lift weights because it’ll make them bulky. FALSE
Women have too much estrogen to build large amounts of bulk. Strength training is very important for women as it helps prevent bone loss and can increase bone density. Strength training also helps decrease body fat, increase lean muscle mass and burn calories more efficiently.
2. The number on the scale is all that matters. FALSE
Don’t get frustrated when the scale doesn’t move. You may not notice a huge drop on the scale, but you will notice you are feeling better and your clothes may fit differently. It is a fact that muscle weighs more than fat. Just remember: go by how your clothes fit, not the number on the scale.
3. Doing a lot of crunches will get you a flat stomach. FALSE
Try to work out all of your muscles; don’t just focus on one area. No matter how many crunches you do, you will not see muscle definition until you get rid of that layer of fat resting on top of your muscles. In order to this, you need a mixture of cardio, weights and a balanced diet. Remember, the more muscle mass you have, the more calories you burn. In addition to a healthy diet and regular cardiovascular exercise, try these moves to flatten your abs and lose the love handles.
4. In order to exercise you have to join a gym. FALSE
There are a lot of ways to get in shape at home. You can grab some friends and go for a run or walk, go hiking, or even ride your bike. Don’t have any equipment? There are plenty of exercises you can do at home that do not require weights. You can pull up a chair and do squats, go up and down the stairs a few times, do jumping jacks, lunges, planks and crunches…just to name a few. Try these at-home strength moves and cardio exercises.
5. Working out should be painful. FALSE
You should not feel pain when you exercise. It’s okay to push yourself and be uncomfortable and even a little sore, but you should never be in pain. Just remember to listen to your body. It will tell you when you are doing too much.
6. Extreme calorie cutting is a good way to lose weight. FALSE
When you don’t eat enough, your body goes into starvation mode, slowing your metabolism. Your body starts storing fat to use as potential energy. Instead you should eat more frequently and eat less food at one time.
For more exercise advice and follow-along workouts, visit HealthWatch Health & Fitness Tips.