Fitness Myths

Crunches Flatten the Stomach

Myth - Your body and its genetic code decide where and when to store fat.  There are no exercises to reduce fat in any specific area of the body, only exercises to build and tone muscle. 

The best way to get a flat stomach is to burn calories through cardio exercise, which burns calories and in turn reduces body fat overall.  Crunches will tone areas, but won't reduce the fat there on their own.

If the majority of your fat is in your stomach area, you'll notice a difference.  Crunches do burn calories, so if you were to perform many of them on a daily basis, it could contribute to weight loss.  However, cardio will get the job done more effectively.

Muscle Can Turn to Fat

Myth - Muscle doesn't turn into fat and fat doesn't turn into muscle.  They are two different types of cells.  What actually can happen, is when someone stops working out, he or she is rapidly losing muscle and gaining fat.  Many people who do this do not cut down on their calorie intake, causing a quick gain in fat since they are no longer burning these extra calories through exercise. 

Stretch Before Exercise to Prevent Injuring Yourself

Myth - Research has changed over the years indicating that this is not so.  Individuals who have been injured are more prone to re-injury.  However, you need to warm these muscles up in order to prep them for a good stretch in the first palce.  Nothing too intense - start off slow, giving yourself a three to five minute warm-up, then stretch.  Stretching is mostly effective after a workout when these muscles are nice and elastic.  Stretching now will be helpful in maintaining flexibility and in turn, avoiding injury.

Diet Myths

Eating at Night Makes You Fat

Myth – There is no conclusive evidence that late-night snacking can cause you to put on weight.  The truth is that too many calories cause weight gain, and in many cases, high-calorie foods tend to be consumed late at night.  Try to stick to regular, earlier mealtimes to avoid the nighttime binge.

Not all Sugars are Alike

True - Added sugars such as high-fructose corn syrup, honey, and table sugar which are added to products such as soda, candy, and other sweets, have a lot of calories.  Natural sugar, on the other hand, does not contain any artificial ingredients or chemicals.  Instead of scouring the ingredients on every box, remember that fresh produce will contain natural sugar whereas your processed foods will contain added sugars.

Coffee Isn't Good for You

Myth – Serving up 2 to 3 cups of coffee a day is part of a healthy diet. Research has shown that drinking coffee in moderation (such as 2 to 3 cups/day) may help reduce the risk of type 2 diabetes, gallstones, Parkinson's disease, even some cancers.  What can make coffee unhealthy is all the added fixings such as cream, sugar, and flavored syrups. (Refer to #2 above)

The Less Fat You Eat, the Better

Myth - Your body needs protein, carbohydrates, and fats to survive.  So fuel your body.  The key to remember is that there are good fats and bad fats.  Nuts, seeds, and low-fat dairy contain high-protein and healthy fats (unsaturated fats).  Fats to avoid are saturated and trans fats found in high-fat dairy such as butter, red meat, and many processed foods.

Drink Water – Lose Weight

Myth – There is no arguing that water is good for your body, however, will it really help you to lose weight?  Not specifically.  If you tend to drink high-calorie drinks throughout the day, replacing them with water will help keep those unnecessary calories away and help you to lose weight.  Simply adding water into your diet along with those high-calorie drinks will not aid in any number drops on the scale.