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Medical myths debunked: Nutrition, fitness, personal careDebunking fitness nutrition -
Strength Training Improves Flexibility. The truth is, abs are made in the kitchen as much as in the gym. The key to unveiling your abs is a combination of three things:.
You have to look to your diet for fat loss and to coax your abs out of hibernation. Muscle and fat are as different as apples and oranges in a fruit bowl. Spot reduction, the idea that you can increase fat burn in specific areas of your body by doing exercises that target them, is about as effective as getting a tan from your phone screen.
Your body decides where to lose fat based on genetics, hormones, and other chemical processes that are out of your control. The key to losing fat is a combo of cardio to burn calories , strength training to build muscle, which boosts metabolism , and, most importantly, a fat-loss diet eat fewer calories than your burn.
Note: research has shown that spot reduction works, but only to the point of academic interest. These findings might be interesting from an academic perspective but have no real-world relevance.
Actual spot reduction is wishful thinking and marketing. However, you can safely disregard their nonsense as another of the biggest fitness myths. It is a good thing, too, because creatine is one of very few legal supplements that actually work.
Creatine is not a steroid but a go-to supplement for anyone looking to boost their performance in short, intense bursts of activity, like lifting weights or sprinting. But hold on, you might say — testosterone is also a substance found naturally in your body.
That is true, and while both can improve your performance, they do so through entirely different mechanisms of action.
Creatine does not mess with your hormones. Anabolic steroids are synthetic variations of testosterone, the male sex hormone. Creatine gives you a little extra energy boost in your muscle cells, helping you push out that one last rep or sprint.
In addition, creatine is legal and not considered a performance-enhancing drug like steroids — you can chug your creatine shake without worrying about breaking any rules.
While the general population can get away with only 0. Instead of increasing your protein intake further, eat more carbs and fat if you need more calories.
They are more efficient fuels for your body and less expensive, too. Go heavy or go home is one of the most common fitness myths. It might not even be the best way for many people.
But for muscle hypertrophy, you have much greater freedom in your workout programs. Research shows that muscle growth can be accomplished using almost any load and number of reps. The only caveat is that you need to train to muscular failure perform a set until you can no longer do the movement with proper form if you use lighter loads.
Lifting heavy all the time is like playing your favorite song on repeat — eventually, something will wear out. Incorporating a variety of exercises and weights is a safer, long-term approach to muscle building: all the benefits, none of the drawbacks of constantly staying in the same narrow rep range.
Supplement companies like to sell you the idea that you need their products to reach your fitness goals, be they weight loss, muscle growth, or increased muscle strength. Unfortunately, many people fall for this common myth, especially newcomers to the fitness world. Supplements are like the sidekicks to a superhero.
They have their moments, but the real hero is a good fitness routine and a healthy diet. Your body primarily needs protein, carbs, fats, and a range of vitamins and minerals to build muscle.
You can get most of these nutrients from foods like chicken, fish, beans, whole grains, fruits, and veggies. Supplements are meant to fill gaps, not be the main event. If your diet is missing something, supplements can help, but even then, fixing your diet is priority number one.
The pizza still hits the spot without it. The real key to muscle building is progressive overload in your workouts gradually increasing the weight here and doing one more rep there , adequate rest, and, you guessed it, a balanced diet.
Your blood sugar and insulin levels are at their lowest, which primes your body to burn fat. That sounds like the way to go if you want to shed those pounds effectively, right? You better get on that treadmill before breakfast, even if it is the last thing your body wants to do before the sun has even peeked over the horizon.
Not so fast! Whether you eat before exercise or not, what really matters for weight and fat loss is your total calorie deficit over time.
Studies show that the differences in fat loss between fasted and fed cardio are minimal at best. Ultimately, the best time of day to exercise is when you feel your best and can put in the most effort.
So, whether you love your fasted morning workout or prefer to train with a meal or two in your body, what really counts is consistency, intensity, and overall diet quality. From a pure calorie standpoint, weight management can look like a simple math problem — calories in versus calories out.
Quality is equally important. Picture your body as a high-performance sports car. Quality fuel balanced nutrition keeps your engine body in tip-top shape. You might not gain weight if you eat poorly but exercise, but your body composition could still be off.
Calories in vs calories out says nothing about what those calories accomplish in your body when they get to work. A hundred calories from a soda might get you a quick sugar rush, while calories from a bowl of Greek yogurt with some berries builds new muscle tissue for several hours and gives your body nutrients with many health benefits.
Also, exercise has its limits. To burn off a single slice of pizza you wolfed down in two minutes, you might need to run a 5K. Besides, balancing everything you eat with exercise to burn off calories is not good for mental health and is a slippery slope to eating disorders. We need to think big picture when it comes to health, exercise, and nutrition.
A balanced diet keeps your heart, brain, and muscles happy for the long haul. One of the most common myths in bodybuilding is that cardio slows your gains down to a crawl or makes you lose muscle. In fact, it enhances your overall fitness and can even help you perform better in the gym.
A healthy heart means better endurance, which translates to more stamina during your weightlifting sessions. More stamina means you can lift more and longer. Now, there is something called the specificity principle. You get good at what you do, and your body can only recover from so much training.
That means that no, you most likely will not be able to combine your bodybuilding or powerlifting efforts with a career in marathon running. However, doing moderate amounts of cardio will not swoop in and steal all your hard-earned muscle.
It is true that consuming more calories than you burn leads to weight gain over time, but the type of calories does not matter as much as the total number of calories. However, simply eating fats does not directly make you gain weight. Long-term overeating causes weight gain, regardless of whether those calories come from fat or carbs.
Protein is something of a special case — calories from protein almost never get stored as body fat. You cannot gain fat without it, regardless of your macros. Then again, the same can be said for many foods high in carbs, especially refined and sugar-loaded ones.
You can also get fat from healthy foods, regardless of their fat or carbohydrate content, but they are significantly harder to overeat. Saying that something is always better than something else is bold.
And it almost always turns out to be a myth. You can use the training equipment you prefer and still get fantastic results. Machines: Which Is Better? Strength training is the ultimate fountain of youth and becomes increasingly essential the older you get.
Strength training, which includes lifting weights, is beneficial at any age. As early as your thirties, your muscle mass starts to decline, accelerating the older you get. The good news is that age-related muscle loss is mainly a result of a sedentary lifestyle and is entirely preventable and reversible.
All you have to do is pick up those weights regularly. Improved muscle mass and strength make you look better and lead to better performance in everyday life and athletic tasks, regardless of age.
Many seniors are in extremely good shape, rivaling 20—year-olds, and lifting weights is essential to keep your physical fitness as you age. Of all fitness myths, this one is particularly stupid. Training should be based on individual goals, fitness levels, and preferences, not gender.
Men typically have more muscle mass, but the fundamental principles of hypertrophy muscle building apply to everyone. Women can lift heavy and do high-intensity interval training just like men. Research shows that women gain similar amounts of muscle as men from lifting weights. In general, that is.
There are always outliers, regardless of sex. Swap out sugar-loaded, processed and fatty foods for healthier alternatives. If you need some advice on portion control, you can refer to this article here for some tips!
It helps to strengthen your muscles and bones, improve flexibility, and even improve your mood and reduce stress. For quick weight loss, cutting down on carbs seems like the go-to solution for many. But the initial weight loss is mostly water weight, and not fat loss. Swap out sugary and refined carbs such as pastries, chips, cookies, breakfast cereals, pasta, and white bread for complex carbs including whole grains, vegetables, fresh fruits, and beans.
Not only will you feel fuller for longer periods — and hence eating less calories, cutting out refined carbs and sugar can also clear you of brain fog!
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If you've Bitter orange extracts for sports performance told Debunking fitness nutrition if Debunkiing not sore, you didn't get a good nutritiin, you've Debunnking Antioxidants and inflammation reduction. Here's Debunking fitness nutrition this is bad advice. Social media Debinking flooded with lots of wellness and fitness advice, so it's hard to separate truth from misinformation. It's no surprise to see our feeds consumed with trends like the "healthy Coke" beverage or spot reduction exercises commonly seen on TikTok. While it may appear harmless, all it takes is one piece of false information to go viral and it can potentially cause harm.
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TRUTH: Vegetables have more nturition, vitamins, and nuyrition more Debuhking properties than fruit. Finess difference between the two food groups is the calorie content. In general, vegetables fitenss fewer calories than fruit.
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I know people who eat apples and grapes every night, thinking they're helping themselves lose weight. TRUTH: Muscle is gained by stimulating muscle fibers to grow larger.
We stimulate muscles by overloading them with resistance training. All bodies release growth hormone when they weight train, but men grow more muscle because they have more testosterone—a lot more.
Men and women build muscle in the same way. Women use the word "tone" because they're afraid of "getting big. So, most women want to be leaner with more muscle mass. In reality, most men want the same thing. The typical rep range for muscle growth is reps with limited rest time.
The point is to exert your body and continuously add more weight during those sets. The longer your muscles are under tension, the better they'll respond to training. TRUTH: Muscle is created by exposing your body to things that make it say, "Unless I get stronger and plump myself up, I will get killed!
Suddenly, the need for them to hang around and be ready for battle will cease. Why keep something you don't need? Without constant tension, your muscle mass will atrophy and you'll burn fewer calories. Most likely however, your appetite will stay the same and you'll suddenly find yourself eating way more calories than your body needs to maintain its weight.
Muscle doesn't literally turn into fat, but with a slower metabolic rate, you'll accumulate more fat as your muscle size shrinks. TRUTH: Salt, just like all other minerals, is necessary for your health and your looks.
If you're lean but never get a pumped or vascular look when you work, you're probably low on sodium. When your diet is lacking in salt, your body holds on to the little amount you give it.
When you finally increase your sodium level or eat a particularly salty meal, you'll retain water and feel bloated.
Eat a normal amount of salt 1,mgs each day and your body will stop retaining sodium and will get better at releasing it. Eating a proper amount of salt will balance your electrolytes. TRUTH: Ripped is a subjective state. But if by "ripped" you mean "visible striations and ultra-low body fat," you might have a hard time staying there, especially if you're a woman.
Women are supposed to have higher body fat, so a woman's body will fight her to keep it. To maintain an extreme condition, you'll need a disciplined diet and training program. As a woman, staying ripped year round can have detrimental effects on your hormones.
To assure optimal health, you must use strategies to replace what your body lacks. An unnaturally lean body will usually lack in sex hormones. That's just the way it works.
Most physique athletes are in great shape all the time, but they're ultra-lean for only a couple months out of the year. TRUTH: If you want to gain muscle, you're going to need carbs. If you take them out completely, you'll burn more body fat during training perhaps, but you can't keep it up for long.
Carbs are fuel for intense workouts, fats are not. Choose a macro plan that suits your athletic goals. If you're an athlete, you're going to need more than protein to make it through a game. On a more serious note, you need a minimum amount of carbs to ensure that your brain functions properly. The brain needs glucose to work.
Your body can be ketonic and use fatty acids to fuel your muscles, but your brain can't. TRUTH: If women aren't supposed to have muscles, why do we have them?
The definition of "manly" differs from one individual to another, but we all have a different body structure. Some women have more feminine lines, others more androgynous. Wide hip bones and narrow shoulders are typical female shapes, but that doesn't mean an athletic woman is less feminine.
Our society forms our ideals; you choose what you find attractive. What makes athletic women bulky is more-than-average muscle mass combined with "excess" body fat.
If you couple weight training with a smart diet, you'll be much smaller than you'd expect. TRUTH: To burn fat, you need to expend more calories than your body uses. Fat burners will increase your heart rate and aid in training performance, but it's not a magic pill.
You can't hope to sit around and eat hamburgers all day and expect your fat burner to make you thinner. That's just silly. TRUTH: Fats are necessary to maintain healthy hormone levels and make use of vitamins. Without it, you'll create a terrible environment for muscle growth.
Fats also help you regulate your appetite. A carb-and-protein-only diet can make any fat-loss or muscle-build goal almost impossible to reach.
TRUTH: Chronically eating more calories than your body needs will make you gain weight. But you can gain both muscle and fat depending on where the calories are coming from and whether you stimulate your muscles into growth.
Occasional overeating will not make you fat unless you really gorge on thousands of fat and sugar calories and you're prone to gaining weight. When you increase your calories, you're at risk for gaining weight, but you're also speeding your metabolism.
TRUTH: A re-feed is a strategic increase of calories—usually carbs—that will boost your training intensity, replenish your muscle glycogen, and lead to further fat loss. A cheat mealin my opinion, is a treat, and should only be used if you actually need it and have worked for it.
It's a reward, not a sudden binge.
: Debunking fitness nutrition| 21 of the Most Common Health & Fitness Myths Debunked | TRUTH: Chronically eating more calories than your body needs will make you gain weight. You'll not only lower your risk of injury, but you'll also perform better, despite what popular fitness misconceptions like these would have you believe. Muscle is denser and takes up less space than body fat. Nutrition is equally as important as exercise for supporting your overall health, and your diet plays a key role in helping you hit your goals in the gym, too. However, scientific evidence does not agree. It's also true that filling yourself with high-calorie fruit means you won't achieve your fat-loss goal. |
| Say it with me: Carbs are not your enemy. | Every individual has different levels of sweat that they produce, with influential factors including:. Some studies show that the idea of the anabolic window stems from the hypothesis that training in a fasted state increases muscle breakdown and continues to do so post-workout. Cookie Policy. However, among research, personal opinion and stereotypes, a lot of misinformation can make its way into workout routines. Dieting doesn't have to mean short-term suffering. Nutrition and Diet Avocado Chicken Salad Make this flavorful chicken salad recipe for lunch or dinner that happens to incorporate one our favorite foods—the avocado. |
| Ready to Get Started! | Recovery depends nutritipn many factors Iftness will Debunking fitness nutrition for each person e. For quick weight loss, cutting Debunking fitness nutrition fitnfss carbs seems like the go-to solution for many. No one is born with Catwoman-like flexibility, and even the most experienced yogi once struggled to reach the remote at the other end of the coach. Mississauga, ON L4X 2A9, Canada © Copyright - Strong Fitness Mag All Rights Reserved Site by SMB Master With the participation of the Government of Canada. Jac Cordeiro: Invest In Yourself. |
| Two Common Nutrition and Fitness Myths Debunked | LWell | Without enough calories, you won't build muscle. The truth is muscle cannot turn into fat or vice versa. Also, fruit's sugar is mainly fructose, which is stored in the liver instead of in the muscles. Hopefully, you have enjoyed this dive into the realm of the biggest fitness myths and learned something new along the way. Instead the best approach would be to set realistic goals for yourself that can extend past that month. |
| Debunking the top 10 workout myths | However, if you choose a more difficult weight, one that you can get approximately reps with, you'll still burn fat without gaining that bulky, muscular appearance. Men typically have more muscle mass, but the fundamental principles of hypertrophy muscle building apply to everyone. Everyone, again regardless of sex, gains muscle and strength at different rates, but the methods remain consistent. Note: research has shown that spot reduction works, but only to the point of academic interest. You can't hope to sit around and eat hamburgers all day and expect your fat burner to make you thinner. |
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