Get up and go! That’s all it takes, right? Not so fast! Many things that people think are true about exercise are actually wrong. Like anything else, if you don’t do it right, you are unlikely to get the results you expect. So let’s cut the fat and slim on down to the facts.
Lie Number 1. You will always achieve your goals if you stick with your exercise program.
Well, obviously, this depends on your goals and your program. Goals must be realistic and your exercise program must be designed with you in mind. Not everybody responds the same to the same exercise program. Given each of our genetics, it is likely that your personal gains in speed, power and endurance may be very different from that of other people you know.
Lie Number 2. You can lose as much weight as you want just through exercise.
Exercise is very important. But it will not do the job alone. As with all responses to exercise, weight gain or loss is dependent on many factors, including dietary intake and genetics. As discussed above, not everybody will lose the same amount of weight on the same exercise program. Believe it or not, it is possible to be active and still be overweight. You won’t believe how many black belts in karate I have known who were quick, strong and talented, but they just could not lose their beer bellies! Nevertheless, even though exercise by itself probably will not guarantee you reach your desired weight, regular physical activity is one of the most important variables in achieving a healthy and fit body.
Lie Number 3. You will burn more fat with low intensity workouts.
It’s a darn lie! The truth is that you will burn up more calories per minute the faster you move. The problem is that high-intensity exercise may be hard to maintain in the beginning, so most people are not able to exercise very long pushing so hard. Because of this, it is much safer and more practical to start out at a lower intensity and gradually work your way up. In general, the main benefit of low intensity exercise, other than as a starting point, is that it is less stressful on joints. However, the bottom line is that fat reduction depends on the total energy cost or how many calories are used up when exercising.
Lie Number 4. With specific exercises anyone can build their arm muscles or get a six-pack.
It’s just not true. What is true is that specific exercises will definitely tone and strengthen specific areas of your body. But if you have fat there you may not be able to see those strengthened muscles as they are covered with your fat! Not only that, but you cannot control where you will lose fat on your body through dieting or exercise. That is all genetic. That’s why being careful with what and how much you eat goes hand in hand with exercise. It’s a package deal. The good news is that research continues to show that any exercise is better than no exercise. For example, regular walking or even gardening for as little as an hour a week has been shown to help a person feel more energetic and reduce the risk of heart disease.
Lie Number 5. People who are obese are not likely to benefit too much from exercise.
That’s outright nonsense. Everybody benefits from exercise and everybody should consult with their doctor before beginning any workout program. Those who are very overweight probably need much more professional oversight and guidance so they do not try to do too much too quickly. But the truth is that research shows that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of the fact that they are so overweight. Even a little bit of exercise is significantly better than no exercise.
Lie Number 6. If your goal is to lose weight, forget about strength training since it’s going to bulk you up.
Life is about balance. Your body needs cardiovascular exercise, such as aerobics or running, as well as strengthening, through push ups, planks or weight lifting. Strength workouts help increase muscle mass and decrease your body fat ratio. Everyone needs both.
Lie Number 7. Yoga and Tai Chi may be enjoyable but the fitness benefits are still unsubstantiated.
That may have been true years ago. But more recent research clearly illustrates that these exercise forms are quite beneficial in multiple ways. Some of these benefits include, improvements in coordination, flexibility, posture, balance, strength and stress management. Tai Chi has even been shown to help improve fibromyalgia and pain in the lower back.
Lie Number 8. Exercise programs in water are mainly for seniors and the handicapped.
Just because water fitness programs are primarily marketed to the handicapped and seniors, does not mean that they aren’t terrific alternatives for all of us. Water exercise offers many benefits, such as going easier on the joints, but don’t be fooled. These fitness programs can be just as challenging and successful for improving fitness and losing weight as any other. There are many athletes who incorporate water fitness programs into their workouts.
Lie Number 9. The best way to get healthy and lose weight is by going to a gym.
Poppycock! The best workout is one you are going to do! It has to be at least somewhat enjoyable, convenient, easily accessible and affordable. In fact, studies have shown that many people strongly prefer a home-based fitness program for all of these reasons! So ignore the hype about the latest fitness fads and trendy exercise equipment and facilities. Your best workout is what fits into your schedule, budget and needs. Do what works for you. But ya gotta do it!
Female muscle building is all about building a toned and muscular body. It may take a lot of dedication to reach your muscle building goal but it is definitely possible. For any fitness goal, being patient and having a lot of motivation to achieve your goal is very important. By dedicating your time and coming up with a workout routine, you will reach your muscle building goal within no time.
To start off, we want to remind you that the phrase “quality over quantity” applies for everything including muscle building. Don’t start off with heavy training because you probably won’t need it. Instead, try doing a few sets of reps and slowly increase the amount of weights you lift on a regular basis.
Another crucial point to remember is that there are a few differences between building muscle and burning fat. While weight training is the best way to burn fat, it does lead to breaking down muscle instead of building it. Many people also tend to focus mainly on cardiovascular exercises when burning fat and avoid it almost entirely when building muscle because they are unsure of how it would affect their bodies. However if you want to involve cardio in your exercise, try performing high intensity interval training sessions.
Lastly, always remember to eat properly while building muscle. Include at least 2 grams of protein for every pound you weigh and cut back on carbs. Additionally, add about 3 pounds of vegetables per day and always eat a healthy and balanced meal. By following these few tips, we are sure you will start seeing your muscle building results within no time!
For more tips on muscle-building, check out the infographic below! Read More
Many people may think that losing weight is a long, hard, and strenuous journey and although the journey may vary from person to person, it can actually be pretty easy. We guarantee that small lifestyle changes and adjustments will make your weight loss journey much easier! Here are some quick and easy tips:
Tea is proven to burn fat, boost metabolism, and reduce stress. Drinking a cup of tea will surely be a great way to start the morning.
Make a Smoothie
If you aren’t a big fan of tea, then you may want to start off your day with a smoothie. Use high fiber vegetables, milk or water, and some fruits and you’ll feel good and have loads of energy.
Track your Heart Rate
Tracking your heart rate while working out is important so you get the most out of all of your workout sessions. You get your maximum heart rate by subtracting your age by 220 and you find the minimum by multiplying that number by 0.7 By staying between these numbers while working out, you will see amazing results.
Find Healthy Substitutions
There are many delicious and healthy substitutions for unhealthy junk food. For example, Wendy Williams told E! News that she drinks coconut water and kale chips instead of soda or potato chips. Cut out snacks high in sugar or sodium and go for high fiber and protein snacks.
Cute Gym Outfit
Many people feel more motivated to exercise if they have the appropriate clothes or gear to workout in. Treat yourself by buying some cute gear and we’re sure you’ll enjoy working out in them.
Avoid Carbs at Night
By not eating carbs at night, you are doing yourself a huge favor. It means more fat burning hormones are being released while you sleep and it helps many overweight people lose almost half of their weight.
Use Apple Cider Vinegar Read More
According to a Japanese study, two tablespoons of Apple Cider Vinegar were enough to help obese participants noticably lose weight in just 8 weeks. You can even mix it with different ingredients to make it taste good.
Losing 15 pounds in one month can sound like an extremely dangerous and hard task to accomplish. Some may even deem it as impossible while others may think it’s possible only using unhealthy techniques. However, it actually is possible to lose 15 pounds in one month in a very healthy manner by following a few simple and easy guidelines:
Reduce your Caloric Intake
While counting your calories may not always work, reducing the amount of calories you intake can make a major difference. An average woman needs to eat around between 1,600 and 2,400 calories and an average man needs to to eat 2,000 to 3,000 calories to maintain weight. However this all depends on age, lifestyle, general health, height and weight. In order to lose weight, you can start by cutting off as much as 500-1,000 calories on a daily basis..
Increase your Protein Intake
By increasing your protein intake, you can feel more full for a longer period of time and it can also help boost your metabolism. The best protein sources include meat, fish, beans, nuts, and eggs.
Perform Cardiovascular Exercise
Select a cardiovascular exercise you’ll enjoy doing over the course of 30 days. Doing cardiovascular exercises regularly is a great way to lose weight and increase metabolism rate in a healthy and efficient way.
Protect your General Health
Along with all of the other tips, it’s important to not neglect your general health. By cutting down calories, make sure to not end up starving yourself or eating unhealthy foods that are low in calories. Make sure to get eight hours of sleep and take vitamins if you need them. If you notice any negative changes, be sure to see your doctor.
Want some more information about how to lost weight the fast and healthy way? Check out the great infographic below! The insights are awesome, without too much information overload- and it’s easy to get started! Read More
As many people age, they tend to lose interest in taking care of their body physically. In some cases, many feel that they may be past their prime, and in other cases, they would blame their metabolism rate for being the reason why they gain weight. In reality, the weight gain that comes as people get older has very little to do with metabolism.
Okay, we must say that yes- every year from age 30 onwards our metabolism rate does indeed begin to slow down, however, it slows down at a very minimal and almost unnoticeable rate. Instead, the weight gain that comes with older age has to do with the fact that as people get older, they tend to get less active. Even if you didn’t formally exercise as a kid or teen, you did surely go out more and be more active. You played with friends in the park, and took part in other physical activities such as dance or gymnastics routines. At the very least, you simply ran around more from store-to-store, or from school to your job. And those things pretty much tend to come to a halt once people become established in their careers and adult life in general.
At first, the idea of gaining weight as a result of being less active at an older age may not seem so relieving. However, it actually is very alleviating because now you know that you can slowly work your way to start being active and do something to prevent age-related weight gain! The best calorie-burning and weight losing activity is simply to just get active. Making small changes in your daily life that you know will lead you to becoming a more active person overall can efficiently help you avoid gaining those extra pounds. For instance, by doing something as simple as taking the stairs more often, you may notice feeling more energized and motivated to being more active. Staying more active is also great for avoiding diseases like diabetes and heart disease that people commonly develop at an older age.
In addition to being less active, as people get older they tend to not pay attention to what foods they eat and are more likely to eat unhealthy foods. We advise you to stick to multiple small portioned healthy meals throughout the day, and be mindful of what exactly you are eating. By staying active and eating healthy, you can definitely steer clear of age-related weight gain. Read More
Every year or so, a new weight loss trend spreads either through social media or from what celebrities suggest. Yet sometimes these trends don’t actually work and may even make it harder for some people to lose weight. Here are some weight loss myths that many people who are on their weight loss journey may hear, and the truth behind them:
Carbs are Bad for You
A common misconception that many people tend to believe is that any form of carbs are terrible for you. Complex carbohydrates (rice, pasta, bread, etc.) are actually very important for providing energy. However like any other food group, portion sizes and what you eat the carbs with are important to control.
Skipping meals is never a good idea. Not only will you end up gaining more weight, but people who skip meals, like breakfast, are more likely to develop heart diseases and mess up their metabolism rate.
Diet Pills are a Quick Solution
Any dietary pill or supplements that claim to have quick results are never long term solutions and can possibly end up being extremely dangerous! Most diet pills are not regulated by the FDA. Your body may react very badly to some of the ingredients and there are many negative side effects that come with it.
Cut off Whole Food Groups
Many people believe cutting off dairy or gluten is healthier. However, cutting off gluten and dairy also means losing out on calcium, protein, and carbs that your body needs. This can lead to serious long term effects.
Always Count Your Calories Read More
According to many dietitians, counting calories may actually be a complete waste of time. Firstly, you don’t actually know how many calories your body needs or ends up absorbing. Sometimes, many nutritional panels will not even have an accurate calorie count as the FDA allows up to a 20 percent margin of error. Instead of constantly counting your calorie intake, go for healthier food choices, and remember that moderation is key.
Skipping breakfast has become very normalized in today’s world due to just being busy for it, or simply just not wanting to eat a meal so early on in the day. Sometimes people skip breakfast because they think they can lose weight easily that way. Researchers claim that people who eat breakfast are less likely to overeat the rest of the day, and that there actually is no difference in weight between people who eat breakfast and people who skip breakfast. In fact, people who eat breakfast tend to have lower risks of developing heart diseases and higher cholesterol. Still, there is not enough research to prove that people who don’t have a habit of eating breakfast should actually start.
Other research has also suggested that not eating for a certain period of time (e.g., having dinner at an earlier time) could actually help people lose weight efficiently. Researchers from the University of Hohenheim in Germany conducted an experiment on 17 healthy adults on three different days. On the first day they skipped breakfast, the next day they skipped dinner, and the third day they ate three regular meals. At the end of the experiment they found that on the day they skipped dinner, they actually burned the most calories compared to the other two days. So if you skip breakfast to lose weight, you might want to consider skipping dinner instead. They also found that on the day they skipped breakfast, they oxidized more fat, meaning their body broke down their stored fat.
Although this may sound like a good thing, this actually leads to the body’s inability to switch between burning fats and carbohydrates. Skipping breakfast can essentially even cause the body to slowly become metabolically impaired which can raise the risk of diabetes and obesity. It is also known that our body has better sugar control and metabolism rates earlier in the day, so eat more food earlier in the day! Therefore, breakfast is actually a really important meal which is not worth skipping, especially if you are trying to lose weight.
Body-shaming is real, and it is horrible. This is especially the case when the victims are trying their best to get on the track to fitness, and are being ridiculed despite their efforts instead of being cheered on. People deserve to be treated better and feel welcomed when it comes to their participation in fitness, regardless of their appearance, abilities, and level of mastery.
Maintaining a healthy lifestyle and staying fit is something that everyone has the right to do, and no one should be judged on how they decide to handle it. A predominant myth about people who may appear overweight is that they only workout to get thinner and that it is their only goal. Another myth is that if they just put in a little more work or try just a little harder, they would become skinnier. Neither of those are true. Many people that are overweight say that they are constantly body-shamed even by fitness trainers and gym members when they try to workout on a regular basis. These experiences can not only discourage them from trying to reach their goals, but also psychologically affect them. A positive and welcoming mindset towards any person that may have suffered from experiences like this can really make a difference.
Always keep in mind that the smallest thing you say or do can affect a person for a long time either negatively or positively and that you can always help! Many fitness trainers think that clients that are too overweight should give up because they can not be taken seriously. This mindset needs to be changed because anyone can start their fitness journey at any point, and it is never too late. Fitness trainers need to be more welcoming to people who have had terrible experiences regarding their weight or size. There needs to be more diversity amongst fitness trainers, to provide a healthy and systematic way for people of all different sizes to reach their goals. Although it is not a requirement for anyone of any size to be engaged in physical activity, it is important for us, as people, to be accepting and respectful of others, no matter what. Read More
It goes without saying that it’s important to stick to your exercise routine into your daily life. That also applies to your travels. Whether you’re on a business trip or a family vacation, you must devote time to work out, even if at a lesser capacity. It doesn’t take much to get on that slippery slope once your routine gets broken, nor does it take much to regain what was lost due to inactivity during travels.
Here are some great ways to squeeze in at least 30 minutes of exercise while you are traveling:
Pack Fitness Gear
Many people feel more motivated to exercise if they have the appropriate clothes or gear to work out in. Pack your workout clothes so you have more motivation workout even while you’re on vacation!
Take Breaks While Traveling
If you are traveling to your vacation spot by car, take a break. For example when you get out of your car to buy some snacks or fill up your car with gas, stretch a little or even walk around for a few minutes. You will feel more energized and you may even drive better.
Take A Hike
If your vacation spot is at a scenic place, go for a hike! You can enjoy the views and also get a quick workout done. Explore the area without having to take a car.
Take Advantage Of Local Facilities
If you’re staying at hotel, find out if there is a gym. If not, you can even go to the pool and go for a swim! Swimming is a great way to burn calories and also have fun with your family if it’s a family trip.
Stick To What You Normally Do
As mentioned before, sticking to any routine is important even while you are on vacation. It is also important to somehow incorporate your exercise routine if you are busy throughout the day. If you are a morning person, try waking up an hour earlier and go for a jog. If your day was busy, unwind with a quick and relaxing yoga session. Do some squats, jumping jacks, pushups, and arm exercises while at your hotel room. Bottom line: don’t look for an excuse to not exercise- look for opportunities to actually do it!