10 Fitness Myths Exposed!
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Raphael Calzadilla, B.A., CPT, ACEeDiets Contributor
It's that time again. Time to dispel some of the prevailing fitness and nutrition myths -- oh and believe me, there are many.
So pull up a chair, put aside your "lose 50 pounds by eating only grapefruit" article and open your mind for just a little while. You may disagree with these facts, but that's what keeps the myths alive.
And, away we go…
MYTH: Women will get big if they weight train.
A woman has approximately one-third the testosterone compared to a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines who look big and manly are on steroids, growth hormones, etc. You may look bulky if you're carrying excessive body fat and building muscle. However, if you're reducing body fat, you'll eventually be able to see those lean, defined muscles.
MYTH: You must work out five to six days per week to make progress.
I see a lot of people in the gym five to six days a week, and they'd be better off playing ping pong. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort. In fact, for those clients that have trouble with motivation, I recommend only two days of workouts per week, but they must do it every week.
MYTH: Spot reducing is possible.
The human body loses fat over the entire body at various rates of speed. It's impossible to spot reduce. If you're focusing on only losing fat that sits on your hips, it won't work. Generally, the first place you gain fat is the last place you lose it.
MYTH: Stretching prevents injuries.
After analyzing the results of six studies, researchers at the U.S. Centers for Disease Control and Prevention could not find any correlation between stretching and injury prevention. According to Dr. Julie Gilchrist, one of the researchers involved with the study, "Stretching increases flexibility, but most injuries occur within the normal range of motion." Dr. Gilchrist goes on to say, Stretching and warming up have just gone together for decades. It's simply what's done, and it hasn't been approached through rigorous science."
Make no mistake: A stretching program is not without benefits. Seven of nine studies suggest that a regular stretching program does help to strengthen muscles. However, it does not appear to actually prevent injuries. Warming up prior to exercise and increasing blood flow to the muscles is actually more conducive to injury prevention. I'm not suggesting that you eliminate stretching. It is valuable and flexibility is certainly important as we age. However, we may be off base assuming it's an injury-prevention technique.
MYTH: One should lose weight before they begin an exercise program.
There is no physiological reason to lose weight prior to beginning an exercise program. Exercise is the best thing for your health, and there is no time like the present to start. There are too many benefits of exercise to list here, but you're doing every system and cell in your body a world of good by exercising. Any amount -- starting with five minutes a day -- is beneficial.
Fat loss and muscle gain are only two of the many benefits that your body will experience from exercising. Each day will get a little easier as you become more fit. There is no justification for waiting to begin--unless you have orders from your doctor.
Whether you exercise with 20 percent body fat or 30 percent body fat, you'll still be providing your body with the same benefits. When you carry less weight, you can move a little more easily, and it may be less strenuous on your heart. You can be more fit at 30 percent body fat if you are exercising than if you try to achieve 20 percent body fat without exercising.
The goal is to gain or preserve muscle and lose fat -- not just lose weight (which implies both muscle and fat).
MYTH: Lifting weights very slowly is the best way to weight train.
Lifting super slowly produces super long workouts -- and that's it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of one second up and one second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the super slow lifters.
The real expert says: "The best increases in strength are achieved by doing the up phase as rapidly as possible," says Gary Hunter, Ph.D., C.S.C.S., the lead study author. "Lower the weight more slowly and under control." There's greater potential for growth during the lowering phase, and when you lower with control, there's less chance of injury.
MYTH: Eating a lot less or going on a crash diet will get the results you seek.
This was a dietary strategy popularized prior to the 1980s. People would go on crash diets like the grapefruit diet and lose weight -- meaning muscle and fat. They assumed just eating less would take care of everything.
Today, we know total calories are important, but so are the amounts of protein, carbohydrates and fats in the diet.
A slight caloric deficit (less than maintenance) must be adhered to, as well as eating small meals and snacks every two to three hours. This helps to control blood sugar; and it is a fact that blood-sugar control will help you to lose fat. It may look confusing, but eDiets.com takes all the planning and hassles away by doing it for you.
MYTH: Performing countless abdominal crunches thinking it will get rid of the "pooch" area on the lower tummy/abdominal area.
I get a question related to this issue approximately 20 times per week. It is not possible to spot reduce any area of the body. The real solution is to reduce overall body fat through a slight caloric deficit, add resistance exercise (weight training) to stimulate the metabolism, and cardiovascular exercise to burn additional calories. That's the way to fat loss.
Performing crunches will never reduce the abdominal area because it only serves to strengthen muscle, not flatten a specific area. Just as 200 bicep curls will not make the arm smaller, nor will 200 abdominal crunches make the waist smaller. You cannot spot reduce any part of the body. It's just not physiologically possible.
MYTH: Performing a lot of cardio is the best way to lose fat.
Some people go up to 90 minutes or longer on a cardio machine. The problem with this strategy is it's completely ineffective. It's a poor method to lose body fat and a real time waster. You can work out for long sessions with moderate intensity or use shorter sessions with higher intensity (based on your fitness level). You can't do both!
The shorter, more-intense session will burn more overall calories and preserve muscle, which will make you look tight and lean when you get to your scale weight goal. In addition, the shorter, intense sessions will have a more profound effect on the calories you continue to burn 24 hours after completing the session.
Want to lose fat efficiently through cardio? Pick up your pace a bit and try to get a more intense and efficient 30 to 45 minutes. You don't need to be huffing and puffing for dear life, just increase the intensity a bit and keep it sustained at a higher level within your target heart-rate range.
MYTH: Calories are the only thing that counts when trying to lose fat or gain muscle.
Ratios of proteins, carbohydrates and fats are also important. The key to losing fat and gaining muscle is controlling and manipulating insulin levels. In simple terms, when we consume excessive calories or excessive amounts of high glycemic carbohydrates at one meal, the body's blood sugar rises. When this happens, the pancreas secretes insulin to lower blood sugar levels.
One of the many drawbacks of this happening excessively is, along with putting you at risk for diabetes, the body also holds onto stored fat! A balance of proteins, carbohydrates and fats works most efficiently in losing fat and gaining muscle.
Don't forget, the ultimate key to a lean and tight body is the combination of proper nutrition, exercise and consistency.
As always, check with your doctor before starting any exercise program.
Have you fallen for any fitness and nutrition myths? If so, let us know about them by commenting below!
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.
Comment: Saturday, February 23, 2008 6:48:00 AM - 
said...
I was surprised that you didn't comment on the myth: "IT IS MORE BENEFICAIL TO EXERCISE BEFORE EATING BREAKFAST".
Comment: Saturday, February 23, 2008 11:26:00 AM - said...
Getting rid of the myth is the best way to go to have a better health and body. I was unable to excersice for a period of two years. I started excersising again last October now at a 130lbs and 63" height I wear a size 4 pants.
Comment: Saturday, February 23, 2008 12:30:00 PM - said...
I am very interested in starting to swim at a nearby indoor pool. Is there anyone out there that professional can serve as a swim coach, just to help me get started?
Comment: Saturday, February 23, 2008 2:55:00 PM - 
renee said...
I am also interested in the myth: Exercising in the morning when you wake up,and before eating breakfast.This is due to the fact, that at this time you are burning stored fat.
Comment: Sunday, February 24, 2008 12:04:00 AM - said...
Your scale can be your worst enemy when you exercise and try to loose weight. You may be burning the fat, but at the same time, increacing your muscle. Remember that muscle weighs more than fat but takes up less space. Dont always go by the scale; this can be discouraging. Weeks of excercise may not give you the weight loss you may be looking for (especially if you dont have a lot to loose) Go by how your clothes are fitting, they may be getting "bigger"!
Comment: Sunday, February 24, 2008 3:21:00 AM - said...
I read in a magazine it doesnt matter what time of day you work out. Its when it best suits you. If you're going to hate waking up at 6 to run then you're going to hate working out and will probably quit. The best thing to do is work out when you're relaxed and can happily go about you're business.
Comment: Sunday, February 24, 2008 9:00:00 AM - said...
These 10 myths exposed are definetely the best I've read so far; they trully make sense.
Thanks.
Ubelinda
Comment: Sunday, February 24, 2008 1:00:00 PM - said...
It was some good info but how about if you are on a low carb diet and working out 4 times a week doing cardio and strength training. How long do you think it would take to start seeing results? I've been at for almost two weeks now.
Comment: Sunday, February 24, 2008 6:50:00 PM - Nikki said...
What about the lemonade/maple syprup/cayenne pepper diet? I've read Beyonce tried it and lost 20 lbs. in two weeks and am considering trying it. Any suggestions?
Comment: Monday, February 25, 2008 2:54:00 PM - said...
Hi Raphael,I started exercising since October last year, I've lost approx 7lbs but I've seemed to come to a fullstop. I watch what I eat and I started drinking lots of water. Help!!
Comment: Tuesday, February 26, 2008 7:18:00 AM - Julie said...
In regards to the last comment, 20 lbs of what? Fat? Water? Muscle Tone?
sounds like Beyonce was doing "The Master Cleanse" which probably helps detoxify the body from impurities. You can't stay on it forever, keep in mind when you do any type of cleanse if you're losing 20 lbs in two weeks you can bet it's just water weight and your body will return back to it's normal weight if you don't have a healthy lifestyle to begin with.
Restricting certain types of carbohydrates for example will cause you to lose water weight as well. One gram of carb causes your body to store up to 2.5 grams of water. The body needs carbs however for energy, and don't forget fiber.
A healthy lifestyle consists of not only a proper exercise program but a nutrition program that you can follow for life. That has got to be your foundation.
JM
BA Kinesiology
Comment: Tuesday, February 26, 2008 8:52:00 AM - said...
The problem with the Cayenne Pepper/Maple Syrup diet is that you lose the weight so quickly. It's very unhealthy. You don't learn anything about changing your eating habits. It is completely up to you if you want to try it, but personally I think it's very unhealthy and rather dangerous myself. Your body needs proteins and fats and carbohydrates to operate properly (the right kind of course)..I'm not a professional, but in my personal opinion, i'd never try it.
Comment: Tuesday, February 26, 2008 8:53:00 AM - said...
There was a time I was "buff," according to my daughter. Now I am not where I would like to be, but I am having a hard time exercising. I rather walk, but I don't like cold weather, I live in Boston. However, is there anyone out there willing to be my exercise partner?
Comment: Tuesday, February 26, 2008 8:59:00 AM - said...
the annonymous who is on a low carb diet and working out 4 times a week would be better off to eat according to Canada's food guide (American Pyramid). Carbs are good, but try for whole wheat and watch your serving sizes. You will find more energy in a diet that includes the proper portions of all food types. I believe that eating less fat is the best heart healthy way of life.
Comment: Tuesday, February 26, 2008 9:01:00 AM - said...
I've always heard not eating anything after 7pm really helps also.
Comment: Tuesday, February 26, 2008 10:15:00 AM - said...
The South Beach Diet was the only one that worked for me. I lost all my baby weight plus more but it is a slow loss which keeps it off. Stay with the low carb diet and you'll see results. As for Beyonce's diet........it will make you sick and it's not safe. Do NOT try it. Also, do not try thermogenics. I got very sick when I tried them. They are dangerous! Research on what else Raphael has to say. He knows what he's talking about. Google him!
Comment: Wednesday, February 27, 2008 1:24:00 AM - said...
what about the lemon and honey water as 1st thing in the mornin?is it a myth? and is splenda/sugarfree safe
Comment: Wednesday, February 27, 2008 1:26:00 AM - divya said...
hi,i have been gymming and having a well balanced diet for the past 4 months!!very religiously..why in the world can i not c considerable results!
Comment: Wednesday, February 27, 2008 1:26:00 AM - divya said...
hi,i have been gymming and having a well balanced diet for the past 4 months!!very religiously..why in the world can i not c considerable results!
Comment: Wednesday, February 27, 2008 4:38:00 PM - said...
After reading these myths I have to say that some of them were definitely helpful and some I have heard before. I have done the Master Cleanse (lemon, maple syrup, water and cayenne pepper) and it really is NOT meant to be a weight loss diet, it is a "cleanse" to detoxify your body. I felt it was a good thing to do for me to help detox before beginning a real change in my diet. I did end up losing some weight, but mostly it cleared my sinuses, helped with digestion, helped clear up any skin problems (acne, etc.), cleared and heightened all my senses, and made my hair healthier (less dry and brittle).
Comment: Wednesday, February 27, 2008 11:47:00 PM - elize said...
I decided to not call my losing weight style this. Instead I call it a healthier way of eating. I decided not to be so hard on myself on how much I lose or am losing. After all, I didn't gain it all overnight. I see it more in small steps and glad whether it's 1 or more pds a week. If no pounds are lost I'm just glad I didn't gain any. If I do enjoy something that I know is not healthy like a piece of fried chicken I have that one item on my plate but the rest of my plate is covered with raw or cooked vegetables. I always remember your realistic goal at this time.
Comment: Wednesday, March 05, 2008 7:11:00 AM - Nikki said...
Thanks to all of you who responded negatively to the "Master Cleanse" diet. I attempted it for a number of days, sadly, and got very sick (as you all said I would.) It also led to bingeing once I was done. Sorry, I'm a recovering anorexic, and the old negative thoughts still creep up every once in a while. Thank you to all of you for your help!
Comment: Wednesday, March 05, 2008 8:25:00 AM - said...
I disagree with the 45 minute high intensity advice. For me, I am middle aged and I risk injury if I go too fast. I wanted to lose 10 pounds and I found that I had to exercise for almost 90 minutes at moderate intensity cardio to start losing weight. My target heart rate is between 80 - 87% of maximum the whole time after warming up for about 15 minutes. I do 45 minutes on a recumbent bike and then jump on a treadmill for another 45 minutes at 10% grade with a fast walk. I do this routine 3 times a week and also do 2 days of weight bearing exercise (pullups, situps, yoga, etc). I have not cut back the amount of food at all and I am maintaining my current weight now for 2 years so far.
Comment: Wednesday, March 05, 2008 9:59:00 AM - said...
If anyone's interested, I try to run every morning and would love an exercise buddy that I could motivate and would motivate me. If interested email: sjs_working@yahoo.com
Thanks and I look forward to hearing from you,
Sarah
Comment: Wednesday, March 05, 2008 10:35:00 AM - said...
I definitely fell for the crunches to flatten the POOCH! You see so many infomercials with ab-lounge and more....Seeing things like that like that on tv make you believe that this can be done. Although they do provide a diet manual with the exercise machine. How funny, though. I didn't know that INSTENSIVE cardio for long periods of time was ineffective. I'm glad to know that, because I was dreading to have to try it out. PLUS, I had done short, intense cardio workout from comcast on demand, along with a more healthy diet, THEN dropped about 15 pounds! I saw results, just like this article said, all over my figure, not just one area. It was fantastic...NOW, just to continue....Hahaha Thanks!
Comment: Wednesday, March 05, 2008 10:52:00 AM - said...
On the comment - "Muscle weighs more than fat" I have to disagree. A pound is a pound is a pound, however, it is true that the muscle takes up less space. ;-)
Comment: Wednesday, March 05, 2008 4:14:00 PM - said...
Raphael, A year ago I needed to lose about 25lbs. Well, I lost 40, but not the healthy way. I am battling back from ovarian cancer & I would like some advice on how to gain about 10 to 15lbs. I have lost all of my muscle in my arms & legs. My friends say eat anything you want, but I know that's not right. I have started walking on my home treadmill, about 3mph for an hour and some light weights. I am 52 years old, 5'7'' & 128lbs. I am eating about 6 small meals a day (I can't eat a lot at once) & supplementing with whey protein but the weight won't stay on. Yes, I am still under a Drs. care & they are aware of the problem but have no advice for me. Can you suggest anything that might help?
Comment: Thursday, March 06, 2008 11:28:00 AM - said...
For the question about whether or not sugar free is safe, the answer is it depends on what type. Splenda and asparatame are commonly known as bad, but the reason is that they block hormone receptors in your body, and cause you to retain more weight when consuming actual sugar. I also heard somewhere that they have a higher GI than actual sugar, but that doesn't really make sense. I just know that they are really bad for you. There are other sugar substitutes like Stevia, and Xylitol which are derived from plants. There is some speculation on Stevia because studies have been inconclusive on it, but it is delicious in tea. Xylitol is probably the safest, but it still has sugar alcohol and calories to go along with it. Oh, if you end up using it, sift Xylitol before cooking and stuff, because you'll get rid of the big crystals that give in weird textures.
Comment: Saturday, March 08, 2008 3:35:00 PM - said...
What always works for me is to bicycle to and from work and anywhere. It's the cheapest form of exercise and transportation. With my bicycle, essentially I don't need the gym. It really is all the cardio I need. Dodging traffic is a great motivator.
Comment: Monday, March 10, 2008 8:40:00 AM - said...
Is it true that my doing those stupid weighted sidebends gave me these love handles?
Comment: Monday, March 10, 2008 10:14:00 AM - said...
i tried all kinds of diet pills and have the weight on me it is like my stomach getting bigger how can i lose some stomach and keep it under control i loss a lot of money on different diet pills and still don't see a different so if you can help me find another way to loss my stomach please help me.
Comment: Monday, March 10, 2008 12:26:00 PM - said...
wow,
this realy helped me today to figure out what is best to do.
just reading ,it motivates me and makes me want to exersize just for the fun of it!
now iam able to exersize with the good and useful tips!
i allways thought that i can lose wait on a certain spot!but thanx to the advice i now know that the first place u gain fat is the place u lose it !and anways i want to do a full body workout to be HELTHY!i love being helthy thanx to ediets!! i think iam gonna go to the gym now!
Comment: Monday, March 10, 2008 12:28:00 PM - said...
honestly weird diets, diet pills and bizarre shopping channel gimmicks don't work. I lost 35lbs loosely eating around 1,500 calories which was a slight deficit for me and doing 40 minutes of kickboxing five days a week. I was able to space it out to Two intense 20-minute workouts so it didn't seem so bad and I didn't wear myself out or suffer from injuries. I gave myself two days off spaced out and that's it people. Don't make it harder than it already is.
Comment: Monday, March 10, 2008 3:45:00 PM - said...
Olease elaberate on manipulating insulin levels, consuming excessive calories or excessive amounts of high glycemic carbohydrates at one meal, the body's blood sugar rises. When this happens, the pancreas secretes insulin to lower blood sugar levels.
thanks,
Comment: Monday, March 10, 2008 4:21:00 PM - said...
I think it has to matter to a certain extent how slowly you weight train. If you do sit ups really quickly, aren't you taking advantage of momentum? When you slow down, you really feel the muscles working.
Comment: Monday, March 10, 2008 11:48:00 PM - said...
I have heard conflicting information from professionals on NOT eating after a certain time in the evening! I am under the impression that calories in calories out (GOOD nutritional calories) is what really matters, and NOT the time of evening you eat! What is the truth?
Comment: Tuesday, March 11, 2008 6:21:00 AM - said...
I HAVE HEARD MANY DIFFERENT COMMENTS ON THE FREQUENCY OF AN ABDOMINAL WORKOUT. SOME SAY 'WORK THE ABS' 3X PER WEEK, OTHERS SUGGESTS 'WORK THE ABS' EVERYDAY. WHICH IS THE TRUTH.
Comment: Tuesday, March 11, 2008 1:05:00 PM - nina said...
That was an excellent article. Thanks for all the great info. I can tel it means a lot to you that we succeed.
Comment: Wednesday, March 12, 2008 6:42:00 AM - said...
As a fitness instructer and personal trainner this has been one of the best imformation you have posted out. please keep up the great work.
Fitz
Comment: Wednesday, March 26, 2008 10:30:00 AM - said...
There is no double-blind placebo controlled, duplicated scientific study cited in this drivel. I guess citing real science is beyond the targeted intellect of the website. This is nothing but new conjecture vs old conjecture. However,it is possible that some morsel of truth may be hiding amonst the sweeping generalizations, but there is no way to verify any of this drivel.
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