WARNING: Don't weight train until after you've lost weight!
No, no, no, no, pleeeeease don't believe
that headline! Read my weight loss tips and exercise myths.
That's one of the many myths associated with weight loss
and fitness. If you're interested in losing weight and getting
fit as quickly as possible, don't let these myths throw
you off track;
Myth #1 - Some fancy exercise machine-of-the-month
burns more calories than any other exercise.
FACT - One thing that many people seem to
be confused about is how many calories are expended during
different types of exercise. For example, I receive lots
of questions regarding how many calories are burned with
fancy exercise machines or certain unusual exercises that
are supposed to burn lots of calories.
Don't be fooled by this stuff! Here's the
bottom line - caloric expenditure is directly related to
the amount of effort an activity requires. In general, the
more difficult it feels, the more calories you burn. The
easier it feels the fewer calories you burn. That's it!
I don't care how fancy or expensive the equipment is, the
harder you work the more calories you burn.
Myth #2 - Weight training with free weights
is much more effective than with machines.
FACT - For the purposes of general fitness,
muscle toning, and weight loss, it doesn't matter. My suggestion
is to do whichever you are most comfortable with and are
most likely to do on a regular basis.
Myth #3 - Low intensity exercise puts you
in the "fat burning zone" and is ideal for weight
loss.
FACT - The "fat burning zone"
doesn't matter. Here's how it got started. Your body is
always "burning" a mixture of carbohydrates and
fat for fuel. This mixture tends to contain a little more
fat during lower intensity exercise. Somebody took this
to mean that a lower intensity workout was best for losing
weight.. not so!
It all comes from the same "pot".
It doesn't matter if you're burning a little more fat or
a little more carbohydrate at any particular time in your
fuel mix. It all comes from the same calorie pool. The bottom
line is, how many calories are you burning.
Myth #4 - Exercising for 30 minutes two
to three times per week is sufficient for weight loss.
FACT - That's better than doing nothing
but it's not optimal. I firmly believe that God designed
our bodies to be active daily. When we exercise daily we
are healthier, leaner, more energetic, and the list goes
on and on.
Also, daily exercise boosts your metabolism
like nothing else can. I recommend working up to 30 to 60
minutes of daily aerobic exercise and three days of weight
training per week.
Myth #5 - You can lose fat from a specific
part of your body by doing an exercise for that part of
your body. For example, abdominal crunches will remove fat
from your abdominal area.
FACT - You can't spot reduce! You cannot
control where fat is removed from your body.
Myth #6 - You can't lose weight.
FACT - You CAN lose weight but it usually
happens much slower than you'd like it to. Believing that
you CAN lose weight is critical to making it happen. Realize
that if you are consistently doing the right things, it
will happen. Don't get side-tracked by every new crazy diet
or exercise gizmo. Keep plugging away at healthy eating
habits and daily exercise - it will happen!
Myth #7 - You shouldn't start weight training
until you've lost most of the weight you want to lose because
it will slow down your fat loss, or trap your fat in the
muscle, or who knows what else.
FACT - Weight training is VITAL to a weight
loss program because it turns up the metabolic fires that
burn calories - and it tones your muscles. You should start
weight training immediately.
Myth #8 - You burn more fat if you exercise
on an empty stomach.
FACT - Exercising on an empty stomach does
not affect how you lose weight. In fact, it may hinder it
if you don't have the energy to exercise. You should at
least drink a glass of juice prior to your workout if you're
exercising in the morning.
Myth #9 - You should always do your weight
training just before your aerobic exercise session because
you burn more fat that way. I've even heard that you should
weight train, eat two raw carrots, and then do your aerobic
exercise.
FACT - The order in which you exercise does
not affect how you lose weight. I always recommend weight
training just after your aerobic exercise (such as walking)
simply because your muscles are warm and supple and much
less prone to injuries.
Myth #10 - You'll burn more calories jogging
a mile than walking a mile.
FACT - Caloric expenditure is 62 calories
per 100 pounds body weight per mile traveled (walked or
jogged). For example, if you weight 150 pounds, you expend
93 calories per mile walked or jogged (62 x 1.5). Of course,
if you're jogging, you'll cover the distance in less time
than if you're walking. Thus, you'll burn more calories
in a given period of time if you're jogging.
Get movin'! :)
