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It’s that time of year again (at least it is as I write this article!) when our newspapers, magazines, TV and radio’s – in fact pretty much all media – is bombarding us with fantastic claims from “so called” experts extolling the virtues of the latest and greatest exercise programme, fitness DVD, diet or healthy lifestyle.
Regardless of the time of year (although how many articles have promised a “new you” for the New Year, or the “perfect beach body” for summer, invariably obtained within days and frequently with minimal effort), I’d like to share my thoughts on some of those myths we have all read or heard about.
MYTH: Weight training will give you huge muscles & it will turn to fat if I stop training
FACT: It is almost impossible for a fit man to gain more than 2 lbs of lean muscle naturally (without the use of drugs) per month and it is around half this amount for women.
A naturally fit and healthy individual with a varied exercise regime and an appropriate diet will never look anything like those huge, pumped-up bodybuilders. That look comes from spending hours in the gym, with very specific workout programmes (invariably with little or no cardio exercise), consuming thousands of calories each day and, in some cases, the use of muscle-building/repairing drugs.
And remember, muscle is muscle and fat is fat – one cannot change its properties and turn into the other! This particular myth comes from the fact that a layer of fat over a bulky body will give the appearance that a huge, muscular frame has all simply turned into fat, but this simply isn’t the case. Reducing the calorific intake and increasing cardiovascular exercise will enable even a bulky individual to take on a different appearance.
MYTH: No need to exercise as you can lose weight by diet alone
FACT: When you lose weight through diet alone, you will lose muscle before fat & whilst this may not seem an important differential to many, the fact is that your muscles need calories to produce energy. So less muscle means your body will be a less efficient calorie-burning machine! And it gets worse – if you lose weight through diet alone (by losing muscle) & then you return to your original weight without exercising, you will undoubtedly have a higher fat content or BMI as the new weight isn’t going to be muscle. Simply put, you’ll be fatter than before…
MYTH: You can get a trim tummy through diet alone/sit-ups alone
FACT: Unfortunately for all of us, we cannot decide where we lose weight (or “spot-reduce”), so a strict regime of diet alone cannot guarantee a flat tummy. Conversely, a programme solely consisting of abdominal exercise may give you a six-pack of steel, but unfortunately this will stay hidden under the unwanted fat!
So what is the answer? Watch that calorie intake, burn the fat by adopting a cardio programme AND work those abs (take a look at my “ab workouts” to get some ideas!).
MYTH: Short workouts have little or no value
FACT: Any exercise is worthwhile, whether taking the stairs instead of the lift at work, walking those short journeys rather than taking the car or a 10 minute skipping or abdominal session. If it burns calories, tones or stretches or simply maintains your commitment to a healthy lifestyle, then it has value.
MYTH: Your genes alone will dictate your body shape or weight
FACT: Whilst your genetic make-up obviously plays a part in your appearance, it has become all too common to blame weight and fitness issues on “poor genes”. The fact is that the typical genetic make-up of the average person in the UK hasn’t changed in the past 30 years, however, obesity rates have increased at alarming rates. How can that be? Simply put, our diets, lifestyles & the amount of calories we burn in our daily lives has changed beyond recognition and this is the major cause of obesity in our society. Burn more calories than you consume and you will lose weight!
MYTH: “Celebrity” diets and exercise programmes must work because the star looks fab!
FACT: Consistency is better than binge training or fad diets! You need to establish a healthy regime and lifestyle, rather than a programme which promises amazing results in a few short weeks (sometimes even days). “Detox diets” simply do not work – your body needs a balance of nutrients and it is better to have a long-term plan rather than looking for a “quick-fix”. There is no scientific evidence that a diet of raw vegetables and mineral water in any way cleanses the body, rather it may cause it to burn lean muscle which will have a negative effect on long-term weight loss.
MYTH: Vibrating plates alone are an effective alternative to exercise!
FACT: It is many peoples dream to sit, stand or lie on a piece of equipment which will take all of the effort out of exercise and deliver a perfectly honed body with the minimum of sweat in a mere 30 minutes a few times each week. The simple fact is that exercise requires some effort and there is no substitute for a regular programme of real exercise and a healthy, balanced diet!
Well, I hope I have managed to de-bunk some of those well-worn myths surrounding exercise and diet. Take a look at some of my programmes & try something which will make a real difference to your physique!
Good luck,
Anna Lovelock
Personal Trainer and Presenter
