As I continue studying to take my Group Fitness Instructor Exam, I realize that there is a lot of information regarding the world of exercising and dieting out there. And unfortunately, not all of the information being circulated is true. With that thought in mind, I think individuals interested in maximizing health should be aware of the fitness and nutrition myths that currently exist. Here are three:
1. Strength Training Will Bulk Me Up.
In discussing why this statement isn’t true, Prevention notes that “muscle is denser than fat and takes up less room.” American Council on Exercise program coordinator Julia Valentour notes that “muscle weight is a good weight because you look firmer, smaller, and more fit. It’s also more metabolically active, so just having more muscle will boost metabolism throughout the day to help keep you leaner.” In recognizing the role that an elevated metabolism can play in helping you burn more calories, the advantages of making strength training a part of your workout become plain.
2. I Exercise So I Can Eat What I Want.
While many of us would love it if this statement were entirely true, it is not always the case that people who work out can eat whatever they want. In discussing this, Valentour notes that “You can outeat your workout.” This is the case because even when you burn fat and calories through exercise, it’s not necessarily as much as you think. And, unfortunately, the readout from the treadmill regarding how many calories you’ve burned may not be entirely accurate. If your goal is weight loss, Valentour recommends consuming 250 fewer calories each day and burning an additional 250 each day. This will create a calorie deficit that enables you to lose about a pound a week.
3. All Calories Are Equal.
Many of us have been taught that calories are all alike. Thus if we eat 500 calories worth of cake or celery, we think they’re burned and stored equally. This is not the case. In fact, new science is now demonstrating that calories are not the same. In discussing the fact that all calories are not equal, Prevention notes that some foods take more energy to eat than others. This means that you burn more calories upon digesting them. In fact, the act of chewing fruits, veggies, whole grains, and lean meats can increase your calorie burning rate by up to 30%. The fiber and protein in the foods is what requires the body to use energy for the purpose of facilitating digestion.
Individuals who want to get fit and feel great should know that gaining accurate information about the world of exercise and nutrition is important. In recognizing the fact that much of the data being disseminated about nutrition and exercise is false, it is important that you learn how to distinguish truth from error. The best way to do this is to accumulate education and experience while keeping an open heart and mind when new information becomes available. Good luck! :)
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