25 More Fitness Myths Crushed By Pauline Nordin!
Health and fitness shouldn't be just a week-long fad. It should be a life-long pursuit. Each new gain should bring about a slew of new goals: If you lose 20 pounds, sign up for a 5K; if you reach a new squat PR, see what you can do about your deadlift. There's no end to how far you can take your fitness. The problem for most is just getting started.
As a beginner, you may fall prey to the inconsistencies and falsehoods spread by the uneducated and the untrained. (As if getting off the couch isn't hard enough!) The best way to go into the fitness world is through the doors of knowledge. If you learn a little before you start, you'll be much better equipped to deal with setbacks, plateaus, nutrition questions, and training debacles.
If you haven't already, check out the first 25 debunked fitness myths before you read the next 25. Although these myth-busting articles won't necessarily turn you into an Arnold look-alike, they will help you make smart choices and find real ways to meet your fitness objectives.
TRUTH: Spot-reduction is not possible unless you go for liposuction. Without such surgery, your body will draw fat from different regions at different rates depending on your genetic makeup.
If spot reduction was possible by training and diet, you'd seldom see women with lower-body fat deposits or men with big guts.
TRUTH: Nope. Protein bars are highly processed, unless you make them yourself. Highly processed food requires fewer calories to digest, so that benefit is diminished. I love protein bars, but I eat them as treats to be eaten instead of, say, a Snickers bar.
TRUTH: Leanness and muscle definition come from having muscle mass and low body fat. If you train with light weights only, you just won't build muscle. If you don't have any muscle mass, you won't burn much fat. If you have low body fat coupled with small muscles, you'll have nothing to show off!
TRUTH: Wrong. You also find carbs in grains, starches, fruit, vegetables, dairy, nuts, and seeds.
TRUTH: You can get calcium from vegan sources like broccoli and sesame seeds, but in order to get the recommended intake of elemental calcium, you need to eat plenty! Dietitians forget that you cannot consume one cup of sesame seeds per day on a fat-loss diet.
A cup of sesame seeds would provide 1400 mgs of calcium—but also 825 calories. Two pounds of broccoli would yield 426 mgs of calcium, but broccoli also contains oxalic acid which inhibits calcium absorption. Sea vegetables, like hijiki, contain arsenic in addition to the high calcium content.
Supplementation is a good idea, but you may need to take more than you think. Calcium carbonate is a source of calcium that has 40 percent elemental calcium, so when the label on the bottle reads: "1000 mgs per serving," it means you only get 400 mgs out of it.
Calcium citrate is 20 percent elemental, therefore 1000mgs of calcium citrate yields 200 mgs. Before you supp, make sure you know how much calcium you need and compare it to the label.
TRUTH: This is an old school bodybuilding mentality that came about due to lack of knowledge about nutrients and what they do for you. If you eat only 2-3 sources of food, you'll end up nutrient deficient. Plus who wants to eat chicken and broccoli all day?
TRUTH: Age does bring wear and tear, but at 40 you're still a training baby unless you've been a competitive professional athlete since you were a teenager. You can gain muscle despite hormonal deficiencies—it just may be a tad harder.
If you are over 40, you might want to go check your blood and run some saliva tests to rule out deficiencies. If you're deficient in some hormones, you may want to look into replacement therapy so you aren't at risk for heart disease or osteoporosis.
TRUTH: Sweat has nothing to do with intensity; it's your body's way of getting rid of heat. Fat is oxidized inside your body, and it is not going to vaporize because you're sweating!
TRUTH: Healthy fats are an important part of your diet, but having even a 100 percent clean diet doesn't mean you'll lose weight. You can be overweight and eat nothing but "clean" food.
TRUTH: Humans eat food because it gives us nutrients and fuel, but any kind of food, no matter how healthy, can make you gain weight. Fruit has a lot of easily accessible carbs. When you provide your body with easily accessible carbs, you're basically telling it to stop burning body fat for fuel.
TRUTH: Unless you're doing hot yoga, yoga doesn't burn many calories because it doesn't require much oxygen. It also doesn't stimulate muscle growth in the same way that weight training does. Most buff and ripped yoga bunnies weight train and practice yoga.
Sure, you can "get ripped" doing yoga if you don't eat—but you're not going to have a decent amount of muscle mass.
TRUTH: If you run on a treadmill before you hit the weights, you'll be too fatigued to train as heavy as you can. You need muscle, not miles to burn fat.
TRUTH: The problems with caffeine occur mostly because of overconsumption. But with moderate use, caffeine has many benefits beyond that of energy for athletic performance.
Do yourself a favor and check out PubMed to see some studies about the positive benefits of moderate caffeine consumption.
TRUTH: Protein is a complex of several amino acids linked together. BCAAs are branched chain amino acids: L-leucine, iso-leucine and L-valine. These three amino acids are the most abundant type in muscle tissue. If you take BCAAs before and after you work out, you protect your muscles from breakdown.
However, BCAAs release insulin, which makes them anabolic just like carbs. Because they act like carbs, it's probably best not to take them before a low-intensity cardio workout—especially if you're trying to burn that last pound or two of body fat.
TRUTH: Creatine is found naturally in your body. Creatine's primary use is as an energy source. Creatine pulls water with it into the muscle cell, which can cause the cell to volumize. Volumized cells are healthy and, in super-jacked people, can actually make muscles look bigger.
The reason for the weight-gain myth is that most people combine a creatine supplement with carbs and other bulking food. Combined with sugar, creatine can cause subcutaneous water gain.
TRUTH: Protein taxes the kidneys because they have to work harder to process it. Healthy people without a preexisting kidney condition are fine to eat a lot of protein as long as they drink a lot of water too.
TRUTH: Medically, there's no reason to do a cleanse. Your body has natural ways of detoxifying. If you eat a healthy diet that includes a lot of vegetables. A cleanse is a waste of money.
TRUTH: There are many different types of protein: soy, casein, egg and whey (to name a few). Each of these protein powder types work a little differently, and each kind of protein has a different amount of carbs, fat, cholesterol, and calories.
Protein taste also varies depending on brand and type. Choose a protein that's right for your goals and price point.
TRUTH: Soy protein has a lower Protein Digestibility Corrected Amino Acid Score than animal products. It's not as well-balanced in essential amino acids. It is an alternative. Whether it's a "great" alternative is up to you and depends on your goal.
TRUTH: Soy isn't the only option. You can have rice protein, hemp protein, and pea protein. There are plenty of options. You just need to do a little research.
TRUTH: The only way to lose the right amount of weight is by adopting a diet than supports your goal, training with weights, and doing some cardio. Your program should include all of these aspects long enough to see a difference. Diet, weights, and cardio—the holy trinity of fitness!
TRUTH: Vegetables contain different amounts of calories. Some have 12 grams per 100 calories, others have 80 calories. You cannot swap broccoli for turnips without having to recalculate your calories.
TRUTH: Soreness is inflammation and the chemical response to inflammation. The only yardstick by which you need to measure progress is that of your goal. There are Olympic athletes who haven't felt soreness in years. Judge your workout by what happens during that workout.
If you hit a PR, and you aren't sore the next day, it doesn't mean you didn't expend enough energy, it means your energy expenditure was just right. Judging your progress by a pain threshold is incorrect—you don't have to have soreness to gain muscle size or strength.
TRUTH: Your fitness success depends upon your goal. If you want to be able to run 10 miles without breaking a sweat, then yes, you'll have to run.
If your goal is fat loss or muscle gain, running for miles and miles may not be the best way to lose pounds. The more efficient your body becomes at running, the fewer calories you'll burn.
TRUTH: There's a difference between training your muscles to be big and training your muscles to be strong. For physique athletes, size and shape—not strength—is the ultimate goal. For athletes, strength for maximum effort is most important.
I'm not saying that big muscles aren't strong, but put a bodybuilder and an Olympic lifter in front of a loaded barbell and see who can clean the most weight. Either person is capable of being strong or built—it's all a matter of training for a specific goal.
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Actually, I believe vegetarians can have ANY of the protein powders they desire, however it is vegans that would only consume the proteins you mentioned. Vegetarians will still eat dairy products, but will not consume any real meat.
I've always been a tad confused about this to be honest. I'm play football (aka soccer). Does that make me a physique athlete, or a 'regular' athlete?
Judging the explanation of myth 50, I'm assuming that, for me to get faster, I have to train strength-wise. So that means big weights with lower rep counts. Correct?
heavy weights lifted explosively will help your speed. you have to train your body with a greater resistance than your bodyweight. look into what olympic sprinters do
Yea dude, if you want to be able to sprint fast as hell, you are gonna wanna hit squats and lying leg curls at a 6-8 rep range! I find squat help me explode during my acceleration, and my hamstring really kick in when i start sprinting while im already jogging.
there is a whole article on how to lift in the gym to get strengh, endurance and speed on the field. I can try and find it for you
Power-lifting = strength
Olympic weightlifting = power
Body building = a focus on hypertrophy, symmetry, being vascular (low body fat), and skin tone...aka aesthetics.
Bkaufman91 did you find the article I'd be really interested
here's a question for you. almond milk claims to have about 60% more calcium than dairy milk. marketing efforts aside, how do the two compare? is almond milk high in elemental calcium?
Please do more research on yoga before posting such uneducated information. 'Hot' yoga has absolutely nothing to do with the complexity of a yoga routine or how many calories you burn. Heated yoga classes are designed to help your muscles and joints acclimate to the poses more easily. Have you ever done power yoga? Will you get 'buff' from doing yoga? Probably not but proper eating & a power yoga regimen coupled with a few days of cardio per week will definitely get you a lean physique. All of the instructors at my studio have really defined legs, shoulders, arms and backs and none of them lift weights or starve themselves. If your goal is to get big or shredded, then yoga is probably not the direction you want to go. But I am disappointed in the ignorant facts posted in this article.
I think she was referring to Bikram's Yoga, and not hot yoga. Bikram's yoga burns around 1200-1500 calories a session, while traditional Hatha yoga only burns 200-500 calories a session, and I'm sure hot yoga would burn slightly more than this. And she didn't say that you wouldn't get lean by just doing yoga. She said you wouldn't get buff and shredded, which implies a low body fat and large muscles, not just being skinny and toned. And my yoga instructors also incorporate resistance exercises on top of yoga, I'm sure yours do too if you asked.
All thou most yoga practioners are long and lean it doesnt mean that its easy and you cant gain some muscle. Using body wt isometric holds while being off balnce and in a stretch position while your shaking and all your activated muscles are burning....Now on to check out Bikrams yoga!
Being defined has nothing to do with having a lot of muscle mass. yoga is a great way to shred some body fat and build SOME muscle. That makes a perfect recipe for muscle tone and a vascular body. I think the author was simply stating that if your looking to be a fitness model or body builder yoga will not put on size like lifting will. However I like yoga for
increasing flexibility to minimize injury, and to generally stay fit but I would not recommend a hard gainer to take up yoga to put on size like the author was aiming for.
Myth 27: "Highly processed food requires fewer calories to digest"....where the hell did this BS come from? Most of these other statements have some truth behind them, but this one was an epic example of still holding to the bro science of fitness. Just as well i feel as if their was still an underlying tone to clinging to the "Clean" food myth. Other than that she did dispel some common myths
I believe the author was referring to this ""negative-calorie food" is a bit of a misnomer. It refers to the effective net calories subtracted from your body through the preparation, eating, digestion and elimination of these foods. In other words, you expend more calories eating them than they deliver to your body."
While its debated and possibly proven that there is no such thing as a total "negative-calorie food" I think that it is pretty obvious that eating a processed protein bar with likely a good serving of sugar, is easier to digest than veggies containing fiber and dietary protein.
While I don't believe that it was the authors direct purpose to illustrate another point, I'll mention it here: A protein bar is far more of an empty calorie meal than veggies and dietary protein, and we all know that nutrients do many things to directly benefit the health of your body, but also indirectly in the way of making your body more efficient in producing a better body composition.
I feel you on this one... so 500 calories of fatty cakes equals less calories than 500 calories of chicken and brown rice... LOL! The truth is that unprocessed, natural, and organic foods are used much much easier than processed foods. People tend to forget how evolution plays a part in the way thier bodys work. 10,000 years ago nomads hunted for meat. They ate that meat until it was gone and then hunted for another animal. If they couldnt kill another animal, then, and only then would they forage for plants to eat. Our bodies have not evolved to except processed sugars and genetically modifed vegetables, grains, and fruits yet. A person who eats 3000 calories of natural foods will have a much better physique than someone eating even 2000 calories of crap.