People think they know everything when it comes to being
fit. Well, they don’t. So we are here to help clear the air on a
couple of the main things people are wrong about!
Myth 1: Drinking water can
help you lose weight
Fact: Many sources tout drinking copious amounts of
water to be the all-curing panacea of the Gods. If you've heard that drinking
lots of water improves your skin tone, or that it flushes toxins from your
body, you know what we're talking about. But the fact of the matter is, the
evidence for such catch-all health benefits is lacking.
Doctors at the University of Pennsylvania have found that
both the aforementioned "benefits" simply aren't true. Another myth
is that drinking lots of water will make you less hungry. Sorry to tell you
this — you may eat less because you're too busy trucking back and forth between
the bathroom and dinner table, but that's about it.
Oh, and that whole "recommended eight glasses a
day" thing? Also false. You should drink only when you're thirsty, and
this is done just to replace the amount of water a healthy adult loses every
day — about four to six glasses.
Myth 2: Stretching before working out is crucial to
preventing injury
Fact: Stretching after a workout can be beneficial, but
stretching before a workout actually doesn't increase your range of motion. In
fact, some studies suggest that stretching destabilize muscles, making them
less prepared for strenuous exercise, especially if you're doing something like
weight-lifting. Instead, do a warm-up, which gets your blood pumping.
Myth 3: Vegetarian diets are healthier than meat-inclusive
ones
Fact: Sure, eating lots of veggies is healthy. But in
general, cutting out an entire food group — even if it is one that can be high
in saturated fat — is bad idea. Meat is a key source of iron, which keeps your
energy levels up, allows you to think clearly, and produces enzymes that fight
infection. Moreover, researchers at Pennsylvania State University have shown
that iron deficiency increases a woman's risk for postpartum depression.
Vegetarians often try to get their iron fix through lentils,
beans, fortified cereals and tofu. However, you're still missing protein. Make
sure to eat eggs, dairy products, or soy at every meal to get your
animal-friendly dose.
Myth 4: Lifting weights will make you look bulky
Fact: If you've been avoiding the free weights for fear
of becoming the Incredible Hulk, no need to flee anymore. When it comes to
increasing muscle size, testosterone is key. Men have 20 to 30 times the more
testosterone than women, which is why they can bulk up so noticeably. But for
you to reach Arnold Schwarzenegger proportions would require you to do far more
weight-lifting than the average woman, plus have some sort of hormone imbalance
(either genetic or synthetically induced, as with steroids).
In fact, "strength training will help you lose weight faster and keep it off in the long run," notes Jeffrey
Janot, PhD, an assistant professor of exercise physiology at South Dakota State
University in Brookings. If you also do cardio, it'll help you retain muscle as
you drop fat, as well as prevent your metabolism from slowing. So don't focus
all your efforts on the elliptical machine — some bicep curls could actually
help you reach your ultimate goal.
Myth 5: Sports bras are just to prevent painful bounce
Fact: Wrong — sports bras are to prevent painful bounce
and permanent breast sag. That's right — it's not just old age and gravity
that'll weigh your chest down. High-impact activities, like jogging or
aerobics, can stress your Cooper's ligaments (the connective tissue that keeps
breasts firm), causing your breasts to sag more quickly.
According to the American Council on Exercise, compression
bras work best for smaller-busted women; the more well-endowed (typically a C
cup or larger) should opt for an "encapsulation" bra that supports
each breast separately. Replace workout bras every six months to a year.
Myth 6: A hot bath will prevent muscle soreness
Fact: Cold water is a better bet, says Marty Jaramillo,
CEO of the I.C.E. Sports Health Group. "Immersing yourself in chilled
water is like an ice pack for your entire body," he says.
When you exercise, your blood vessels open wider and stay
that way for at least an hour afterward. Soreness occurs when waste products
like lactic acid settle in your muscles through these dilated vessels. Colder
temps constrict vessels, limiting the amount of waste product that accumulates,
explains Jaramillo.
Myth 7: Running is counterproductive to strength training
Fact: Sounds like you need to find a new trainer!
"Running is definitely not counterproductive to building muscle, unless
you're looking to dramatically increase muscle mass," says Gregory Florez,
CEO of FitAdvisor.com. "In fact, as a weight-bearing exercise, running
helps develop more lean muscle mass in the lower body — which also keeps your
bones healthy."
That doesn't mean it's a substitute for strength training,
though. "Include lower-body strength moves like squats and lunges and
upper-body moves like push-ups and
pull-ups to reduce injury risk, increase stamina, and boost metabolism,"
adds Florez.
Myth 8: Holding weights while doing cardio increases calorie
burn
Fact: Yes, but not enough to make it worthwhile. The
added intensity of holding weights while doing cardio does bump your calorie
burn slightly, but it can also lead to elbow and shoulder injuries. "The
risks outweigh the benefits," says Douglas Brooks, an exercise
physiologist in Mammoth Lakes, California. "You'll expend more energy if
you increase the weight you carry, but excessive or uncontrolled movements can
damage the joints or cause muscle injury."
A better option for blasting extra calories: Increase your
speed or resistance level on either the treadmill or the elliptical machine.
Myth 9: Fresh fruit is better than frozen fruit
Fact: Actually, no. "With shipping and storage,
fresh fruit can often sit around for as long as two weeks before it hits your
supermarket," says Suzanne Henson, RD, director of the University of
Alabama at Birmingham's EatRight Weight Management Program. "During that
time, it can lose a lot of its nutrients, especially vitamin C."
In contrast, frozen fruit is often picked and frozen at the
peak of freshness. It's also a better choice for concocting smoothies. But
watch out for frozen fruits in syrup — it packs extra calories.
Myth 10: Doing crunches and ab workouts will get rid of belly
fat
Fact: You can do crunches till you pass out, and you
still might not get a six-pack. Why? If you have a high percentage of body fat,
your abs will be covered with — you guessed it — fat. And no, doing ab exercises won't necessarily make you lose that belly fat, either. The
truth is, you can't spot-train (otherwise, wouldn't we all be running around
with flat stomachs and slim thighs?). In order to get visibly toned abs, you
have to first reduce your overall body fat, which means plenty of cardio,
coupled with strength training for faster results. After that, the fruits of
your labor should start becoming apparent
