There are so many conceptions about how fitness declines with age. Some are quite logical and rely on the evidence that you may not be able to anymore do those things you used to be able to do at sixteen . However some are quite questionable and here are ten of them .
Fitness Myth #1 – You gain fat as you age.
Many people believe that gaining fat is unavoidable as we age.
The reason you gain fat is because your metabolism has slowed down due to inactivity and poor diet choices.
Even if you do have a slow metabolism no-one is destined to be overweight, with proper lifestyle choices you can rev up your metabolism and change your body.
Fitness Myth #2 – Women will get bulky if they lift weights.
Most women don’t realize how hard it is to bulk up. Ladies don’t worry about getting to “bulky” from weight training, this is a myth you will become lean and toned.
Women only have about 1/10th the amount of testosterone men have, the hormone responsible for building muscle.
Fitness Myth #3 – Training the abs last.
Many people believe that you must train the abs last to avoid fatiguing the stabilizing muscles of the core. Although this sounds like a fair statement this has never been scientifically proven.
If you think about which section of the body is the most important (the core) and what is most people biggest weakness of most people (the core) it does’nt make sense to train the core last when you’re already fatigued.
Fitness Myth #4 – Aerobics is #1 for fat loss.
The problem with aerobic training for fat loss is;
It doesn’t burn many calories whilst performing the exercise and burns very little if any after. It causes the body to reduce its release of the fat burning hormones and enzymes. The body adapts by becoming more energy efficient, meaning your body has to work less to perform the same workout.
Instead use interval training, you will burn far more calories and you will keep your metabolism revving for up to 24hrs after you finish training.
Fitness Myth #5 – Bodybuilding programs for fat loss.
Bodybuilding programs are for bodybuilders. Unless you are using drugs these programs will not work for you! It still amazes me how many people are still reading bodybuilding magazines, following their programs using “body-part splits” and “blitzing muscles”.
The people writing most of these articles are’ nt even bodybuilders, they’re marketers from the supplement companies trying to deceive you, what looks like an article is probably an ad, look closer!
Fitness Myth #6 – Stop exercising & your muscles turn to fat.
I don’t know where this comes from but when you really think about it, it’s ridiculous. Muscle is working tissue which is designed to move your body around, fat is stored energy, it’s as simple as that. The reason people put on fat when they stop training is because the loss of muscle tissue will cause a drop in metabolism, and if your still consuming the same amount of calories where else are the calories meant to go?
Fitness Myth #7 – You can out train a poor diet.
No matter how hard you train if your diet is poor, you will not see the results your training for. With the right nutrition you will be able to fuel your workouts far more effectively giving you a greater return in results.
Fitness Myth #8 – Spot reducing.
Spot reducing basically means targeting a specific body part with an exercise to reduce fat in those areas. Unfortunately the body doesn’t work this way, when you begin to lose weight you are unable to determine which area your body will lose fat. For example doing lots of sit-ups will not reduce fat around the mid-section, it will only strengthen and tone the abs.
Fitness Myth #9 – More is better.
Too much of a good thing can be detrimental to your training.
If you’re training;
For too long
Without enough rest
This will lead to overtraining. Overtraining can lead to sickness, depression and injury.
Fitness Myth #10 – High reps cut.
There is no such thing as a “cutting phase”.
If you progressively lift heavier weights your muscles will grow, if you lift the same size weight as your previous workout your muscles will stay the same size, if you lift less weight than your previous workouts your muscles will get smaller. The only thing that determines whether you get the “cut” look is the size of your muscles and how low your body fat percentage is.
– Dan Clay is a Sydney personal trainer and boot camp instructor. If you would like a free personal training consultation and trial session click here… personal training Sydney