Fwd:Fitness Fact Vs. Fiction

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>

>>

>> Jon Gestl, CSCS

>>

>> More so now than ever before, fitness information is available

>> wherever we

>> turn. So why is it still so hard to achieve the results we want?

>>

>>

>> We suffer not from a lack of information, but from an abundance of

>> mis-information. Research-based info gets confused with popular

>> belief, facts

>> get confused with outdated beliefs. Pretty soon, we are left not

>> knowing whom

>> to believe, and sometimes it's far easier to just give up.

>>

>>

>> The first step in achieving fitness goals is to look at some popular

>> misconceptions and separate fitness fiction from fitness fact:

>>

>> 1. Genetics have everything to do with how I look.

>>

>> When people talk of " bad genetics " the issue is usually metabolism.

>> The

>> higher the metabolism, the more calories the body burns. The lower the

>> metabolism, the less fuel the body burns and the more it is stored as

>> body

>> fat. Genetics certainly influence metabolism, but you ARE in control

>> of many

>> other factors, including activity level, food intake and body

>> composition.

>>

>>

>> 2. The best way to lose weight is by doing a lot of aerobic exercise.

>>

>> Take a look at the people who do nothing but aerobic exercise. Then

>> take a

>> look at those who are spend their time strength training. Individuals

>> who

>> correctly incorporate lifting in addition to cardiovascular exercise

>> not only

>> have better looking bodies, but are stronger and have a lower

>> percentage of

>> body fat. Strength training helps to increase muscle mass that will

>> then burn

>> calories throughout the day and night even when you are NOT

>> exercising.

>>

>>

>>

>> 3. But If I work out with weights, I'll get bulky…I just want to tone.

>>

>> This statement is commonly heard from women. Usually those who have

>> seen

>> women's bodybuilding competitions on TV and thought " Wow, why is that

>> guy

>> wearing a bikini? "

>>

>>

>> Women's hormones will not allow them to build huge, ripped muscles

>> like men.

>> If building huge muscles were that easy, we'd all be walking around

>> looking

>> like Arnold Schwarzenegger. The only way a woman will look like a man

>> is to

>> alter her hormonal levels, usually with the use of steroids.

>>

>> Unfortunately, many bodybuilders choose to do this.

>>

>>

>> If a woman works out with weights on a regular basis, and eats

>> supportively,

>> then positive changes WILL occur. " Toning " is the same thing as

>> building

>> attractive, shapely muscles.

>>

>>

>>

>> 4. All I need to do is starve myself and I'll lose the weight.

>>

>> Starvation WILL result in weight loss. So will chopping off a body

>> part and

>> it makes about as much sense. When you severely reduce caloric intake,

>> your

>> body will hold onto stored fat as a defense mechanism against

>> starvation. The

>> body then begins to use other stored nutrients to fuel activity,

>> namely

>> protein. Once this occurs, muscle mass decreases and so does

>> metabolism.

>>

>>

>>

>> 5. In order to lose the weight, I need to eliminate all the fat

>>

>> (or, carbohydrates, or protein) in my diet.

>>

>> Fat, carbohydrates and protein are called macronutrients. You need all

>> of

>> them for survival, along with vitamins, minerals, and water. Giving up

>> a

>> nutrient in the diet is like saying, " I need to lose weight…maybe I'll

>> give

>> up all the zinc in my diet. "

>>

>> Reducing or eliminating certain nutrients has gained popularity over

>> the

>> years with various fad diets. These diets have been successful in

>> short-term

>> weight loss; however, much of the weight loss is in lean body mass and

>> water.

>> This invariably lowers the metabolism, resulting in fat storage and

>> eventually weight gain.

>>

>>

>>

>> 6. I don't have the time necessary to devote to exercise.

>>

>> It's funny…we never hear anyone say, " I don't have the time to brush

>> my

>> teeth " or " Sorry, I don't have the time to bathe " . Let's face it--we

>> all

>> lead very busy lives.  But the real problem here is the belief that

>> you NEED

>> a huge amount of time for exercise. You can spend 30 minutes a day and

>> grab

>> an effective workout. You don't need to spend all day and night in a

>> gym.

>>

>>

>> Look at your schedule and you'll see what options you have: Get up 1/2

>> hour

>> early. Workout during lunch. Once the kids are in bed, pop in that

>> workout

>> tape. There are 168 hours in a week. Spending about 3 or 4 of those

>> hours in

>> pursuit of health is not really that much to ask of yourself.

>>

>>

>>

>> 7. I don't have the money it takes to look good—I can't afford to join

>> a

>> gym, buy a bunch of equipment, or hire a trainer.

>>

>> You can effectively exercise in your own home without any

>> equipment…what

>> about pushups, squats, lunges, and crunches? Or, you can purchase

>> exercise

>> tools for a minimum investment. A couple of exercise bands, one or two

>> sets

>> of hand weights, and an inflatable exercise ball should run no more

>> than

>> about $50. These are items you can find in any sporting goods store.

>>

>>

>> If you can't afford a trainer on a regular basis, hire one to teach

>> you

>> proper exercise technique and design a program you can do on your own.

>> Meet

>> once every two weeks to evaluate your progress.

>>

>>

>>

>> 8. The answer to fitness lies in that new—(choose one)—ab

>> machine,thigh

>> cream, fat-loss pill.

>>

>> You've been watching late-night infomercials, again, haven't you? The

>> achievement of your fitness goals is not dependent on you giving your

>> credit

>> card number to an operator for " four easy payments of $39.99 " . Most of

>> these

>> " products " are scams or at the very least not necessary for you to get

>> in

>> shape. If something sounds too good to be true, it most likely is.

>> Next time

>> you see an infomercial for the newest, revolutionary " solution " , turn

>> off

>> the TV and do a set of pushups.

>>

>>

>>

>> 9. I'm too tired to exercise.

>>

>> If you are not working out, you probably ARE tired. And will continue

>> to be.

>> The body was made to be active and move. Regular exercise and good

>> nutrition

>> will actually increase energy. If you get up and move, chances are

>> you'll

>> want to continue to do so.

>>

>>

>>

>> 10. I don't have the willpower.

>>

>> This is the saddest belief of all. I hear people claim how they are

>> lazy,

>> unmotivated, and depressed. How they lack the willpower to exercise

>> and eat

>> right. Surprisingly these are the same people who have successful

>> careers,

>> are wonderful parents, and take an active role in their communities.

>> These

>> people do not lack willpower…they lack correct information.

>>

>> Leading a healthy lifestyle and achieving fitness goals starts with

>> obtaining

>> the facts about exercise, nutrition, and how to incorporate both into

>> one's

>> life. If the information we have does not work, then it is time to use

>> new

>> information that does. Ignore the fiction—use the facts.

>>

>> ----------------------------------------------------------------------

>> -

>> -------

>>

>> --

>> Jon Gestl, CSCS is personal fitness trainer and instructor in Chicago

>> specializing in on-site personal fitness coaching. He is a U.S.

>> National

>> Sport Aerobic Champion Silver and Bronze medalist. Publisher of the

>> free

>> fitness and health ezine, " Informed, Inspired, & Inshape " , he can be

>> contacted through his website at www.jongestl.com.

>>

>>

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