This week I thought I'd take a moment to discuss a few misconceptions regarding fitness. These are a few statements I have heard even as recently as this past month!
MYTH #1: THE BEST WAY TO GET 6 PACK ABS IS DOING SIT-UPS AND CRUNCHES.
Actually abs are built in the kitchen not the gym! All the sit-ups in the world won't give you the coveted 6 pack abs. You will have strong abdominal muscles but they will be hidden beneath a layer of subcutaneous body fat. In order to see the abdominal muscles, you must maintain a proper diet and do cardio to burn off the subcutaneous abdominal fat. (See my blog Truth About Training The Abdominal Muscles 6/2/14)
MYTH #2: EATING CARBS WILL MAKE YOU FAT.
Overeating and not enough calorie burning activity make you fat. Carbohydrates, as I have discussed in many of my blogs are not the enemy. In fact they are your body's primary fuel source. Carbs are a necessary fuel that will help your body perform at the highest level possible. Avoid simple, processed carbs... they are the ones that will spike your insulin and create health issues if consumed in large quantities. Sugar is considered an "anti-nutrient". (See my blog Sugar... The Anti-Nutrient 4/28/14)
MYTH #3: WOMEN WHO LIFT HEAVY WEIGHTS WILL BULK UP.
What are you a caveman?!? This statement has been proven wrong years ago! In order to see a large increase in muscle size, certain elements need to be present. These include increased caloric intake, a program including intense, heavy strength training multiple days of the week, supplements to increase nutrient dense caloric intake and the biggest element, testosterone. Both men and women produce testosterone and estrogen. However, most women do not produce enough to "bulk up". Female bodybuilders usually take supplements and have a diet that is higher in calories and specifically protein. Benefits of lifting "heavy weights" for women include; an increased metabolism, a decrease in osteoporosis, and a more aesthetically proportionate body. Women who strength train can reshape their bodies and have functional muscle for everyday tasks.
MYTH #4: MACHINES ARE BETTER THAN FREE WEIGHTS.
There is a time and place for machines. When beginning a strength training program, a circuit of machines is great. It will allow you to have a structured easy to follow program. They are also great for safety and isolation of specific muscle groups such as using the leg extension to isolate the quadriceps. However, free weights allow you a more natural range of motion, ability to use stabilizer muscles when performing the exercise and a lot more variety which will stimulate muscle strength and endurance.
MYTH #5: SQUATS ARE BAD FOR KNEES.
Performing squats with poor form or avoiding squats completely are bad for your knees. Squats are actually functional training. We need to squat everyday of our lives. Every time we sit down or stand up, walk up and down stairs etc., we are using the muscles, ligaments and joints used for a squat exercise. Squats when done properly can be effective for strengthening muscles, tendons and ligaments that support the ankle, knee and hip. If you have a pre-existing condition however, consult a Physician and Physical Therapist before beginning a program.
MYTH #6: EXTREME MUSCLE PAIN IS A SIGN OF A GOOD WORKOUT
Again... Caveman thinking!!! No Pain - No Gain... Pain is an indication something is wrong! I try to avoid pain! When you lift weights, you create microscopic tears in the muscle. This is a good thing. The body will repair and rebuild the muscle stronger with proper rest and nutrient intake to support the rebuilding process. You should experience some discomfort but pain where your lifestyle is impeded is not good. I always say... STIMULATE, DON'T ANNIHILATE THE MUSCLE!