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The 2008 Top10 Weight Loss Myths
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Diet and Nutrition
"Consult with your doctor before starting a fitness or weight loss program.
Being a certified personal fitness trainer, I hear misinformation on how to lose weight on a daily basis. There are too many examples to list and a slew of new myths and products always appear each year around New Year’s Day. Usually, they are marketed with half truths about the effectiveness of their programs. None of these programs or products talks about long term weight loss…because they would go out of business.
It’s my responsibility to educate my clients on how to achieve long term weight loss based on exercise science and steer them away from fad diets, misinformation and ineffective products.
The reality is that there is a difference between weight loss and body fat loss. Most of us look at the scale which reflects our total body weight but this does not take into account the total body fat lost. For those on a fad diet without an exercise program the total weight loss number on the scale does not indicate if you have lost muscle. The point is that a loss of muscle mass will decrease your metabolism and affect your body’s ability to have long term weight loss.
Losing weight and keeping it off is 100% possible when we are open minded, willing to apply ourselves to a program based on exercise science and avoid the weight loss myths.
Here are The 2008 Top 10 Weight Loss Myths and reasons why they do not work, are not healthy, short term and how they can lead to a cycle of more weight gain.
Currently:
• 10. Myth: Eating a NO fat diet...Learn to differentiate good fats from bad fats...e.g. no trans fat vs. good polyunsaturated fats found in fish oil. Good fats are a high density energy source, make us feel full longer and are essential for cellular processes. Total low fat diet should be part of a complete weight loss program..
• 9. Myth: Eating a NO carbohydrate diet... Eating low complex carbohydrates is best e.g. potatoes, veggies vs. simple carbs white flour, sugar drinks. The body main source of energy (including the brain) is carbohydrate not protein.
• 8. Myth: Working abs for flat tummy... Constantly working on abdominals may lead to an increase in muscle imbalances and affect posture. Exercising major muscles in a total body workout burns more calories...e.g. chest, legs, back, shoulders.
• 7. Myth: Wearing plastic gear such as shirts or pants to promote weight loss.... I have seen people use garbage bags under their shirt to promote weight loss!!! Your body’s system of cooling thru perspiration will be compromised. Hence, you will lose more water and that will lead to dehydration plus lessen your cardio/endurance potential.
• 6. Myth: Fasting and working out...The body is a machine...no fuel will eventually lead to the internal breakdown of muscle, organ function, balance, coordination and mental clarity. Fasting sends a signal to brain to save energy and the body’s favorite source of energy to save is FAT.
• 5. Myt"... read entire tip
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weight loss, diet, fat, exercises, abs
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created by
fitnessfound
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on 11/28/2008
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1
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6.5
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N/A
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During the Holidays Keep It Healthy, Keeping it REAL
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Diet and Nutrition
"Of course you're going to indulge in the traditional holiday feasts, but there are some ways to feast and keep it healthy.
Cook the turkey with the skin on to give the bird some delicious flavor, but remove the skin before eating.
Use cranberry sauce made with whole cranberries to get extra fiber. If you have leftover cranberries, use them in salsas, smoothies or salads. They are a great source of vitamin C and antioxidants.
Use whole-grain bread for your stuffing instead of white bread. Add more vegetables, such as celery and carrots, or dried fruits, such as cherries or cranberries, to the stuffing.
Bake sweet potatoes (they are an excellent source of vitamin A!). Add some honey and cinnamon for a great flavor.
Pie crusts are high in fat. Make a pumpkin pudding filling, fruit crisp or one-crust apple pie. Sprinkle crumbled ginger snaps or amoretti cookies on top of pumpkin custard.
To help reduce the fat in gravy, use a fat separator; use cornstarch or a sprinkling of flour as a thickening agent rather than a roux.
Use canola oil or olive oil to get healthier makeover monounsaturated fat.
Refrigerate soups and stews before serving; the fat will harden on the top and can then be removed.
Avoid adding salt to recipes (unless the recipe has yeast as an ingredient)."
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holiday, lower fat, healthy feast, holiday eating
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created by
runningbear
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on 11/24/2008
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1
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4.9
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100 %
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Peanut Butter Fans !!
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Diet and Nutrition
"I love peanut butter as much today as when I was 5 years old and I'm sure I"m not alone. Peanut butter poses somewhat
of a problem however. While it contains no cholesterol, it does have a large amount of fat. One tablespoon contains more
than 7 grams. A sandwich typically will have 2 or even 3 tablespoonfuls. " Keep this to a once in a while treat. " Good Luck,
I know I need it !!"
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health, ideas, peanut butter, cholesterol, fat
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created by
OldeButGoode
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on 11/14/2008
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1
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5.8
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N/A
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Pour Yourself Some Tea
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Diet and Nutrition
"Green and black teas are great sources of unusual antioxidants, including epigallocatechin gallate. When combined with caffeine, EGCG (helps boost fat oxidation and resting metabolic rate).
Green tea extracts come in handy caplet form, but few contain caffeine, so stick with brewed tea.
48 ounces a day should give you more than enough of the antioxidants that make tea so good 4 you"
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created by
Dave
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on 11/10/2008
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1
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3.2
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N/A
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7 Ways to Gain Muscle
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Strength Training
"1.) FUEL UP.
Amino acids, found in proteins, are the building blocks of muscles. Aim to take in 1 gram of protein per pound of body weight each day.
2.) LIMIT CARDIO.
No, don't cut it out completely. Cardiovascular endurance is necessary, and important, but too much can actually DECREASE your muscle mass. You can do 2-4 days of light cardio, but keep it to 30 minutes per session, and preform your cardio AFTER your strength training, to ensure maximum benefits from the weight-lifting. Even better for losing fat but still maintaining muscle other than straight cardio, is interval training. For example: sprinting/running for 1 minute, then slowing it down to a recovery jog for 2 minutes, etc. Do this 3 times a week for 30 minutes per session.
3.) USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. Also, concentrate on moves that involve lots of muscles, such as squats, rows, deadlifts, presses, and pullups.
4.) STRETCH
Stretching of any kind helps to relieve tension, keeps your muscles supple and flexible, and reduces risks of injury.
5.) EAT REGULARLY
You should be downing five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you'll have the calories to build muscle and the metabolism boost to lose fat.
6.) CHANGE THINGS UP
Every four to six weeks, you need to alter some part of your routine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.
7.) RECOVER
The ideal amount of sleep is seven and a half to eight hours per night. More if you're still growing. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than five times a week. As for your job, do whatever you can to avoid excess stress— stress is one of the ultimate causes for fat storage and weight gain."
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created by
christine17
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on 11/9/2008
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1
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6.4
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100 %
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Jump Rope For Cardio
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Endurance
"No, it's not just a child's plaything, though I'm sure we all remember jumping rope as kids and singing little songs to go along with it.
Little did we know, this was one of the best forms of cardio workout around. Old time boxers knew what they were doing. Jumping rope for 10 minutes can burn the same amount of calories as jogging at an eight-minute-per-mile pace. Some of the best reasons for owning a jump rope are:
1.) It costs virtually nothing. Unlike a treadmill or elliptical machine, a jump rope costs no more than $15, and can last you for years.
2.) It's portable. You can take it anywhere...try stuffing your treadmill into your pocket...
3.) Strength and endurance gain. Jumping builds bone-mineral density and improves muscular power and strength.
4.) Coordination. It forces you to keep up with a constant pace with proper form, otherwise you trip.
5.) Weight loss. Jumping rope works basically every muscle, and many people have stated that it's the only cardio exercise they needed for fat loss.
Sample Beginner Workout:
Jump for 30 reps, swinging the rope forward. Rest for 20 seconds, then jump for 30 more reps, swinging the rope backward. Rest again - that's one set. Preform 4 to 8 sets depending on your endurance. As you get better and build up strength, you'll be able to do more reps and rest for shorter periods of time between sets. Eventually, you'll be able to do this non-stop for minutes at a time.
Have a good workout!"
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created by
christine17
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on 11/9/2008
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1
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4.6
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N/A
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6 Reasons You're Still Fat
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Diet and Nutrition
"1.) Liquid Calories
The worst thing about this is that your body does not consider these food, really. Smoothies, carbonated drinks, and processed fruit juices are all high in sugar, which can be a set-back when trying to lose weight.
Solution: Choose water every other time you're thinking of having a "healthy" drink. Or if you choose to have a fruit drink, make sure it's 100%. Better yet, invest in a juicer.
2.) Mindless Eating
Hah! Yes I've been there too. You've gone through your calories for the day and your roommate puts a DVD on and hands you a bag of chips. It's kind of like amnesia...and you just forget completely that you ate an entire bag of Dorito's, or gorged on that packet of Oreos.
Solution: Keep a food journal. Studies have shown that people who wrote down every drop and morsel that passed their lips through the day lost up to 20% more weight than those who hadn't. It also helps your keep better track of your portion sizes and calories. As you become more used to this, you'll be able to see what you had eaten the previous days and find out whether or not anything in your nutrition quota could use some tweaking.
3.) Inactivity
Even if you clocked in your hour at the gym, as soon as you get home you hit the couch. Or you decide to take the elevator up to your apartment instead of the stairs because you feel you've had enough "intensity" for one day.
Solution: Buy a pedometer and get in at least 11,000 steps a day, on top of your regular workout.
4.) Underestimating Calorie Intake
Think of it as tiny indulgences. Just a slice of cake here, or a piece of pie there. That ever-so-inviting looking piece of cheese pizza can cause you to be pounding the treadmill straight afterward for an extra 45 minutes. Not so inspiring.
Solution: Just don't eat it. Look at it, and walk away. Actually, don't look at it at all! This doesn't mean you can't have cheats every now and then, but in firm moderation - meaning 1 time a week. And that doesn't mean splurging either - save your cravings and indulgences for things that you truly cannot live without. For example: to me, my treat of the week is some chocolate. But I never eat the whole box!!
5.) You don't mind your portion sizes.
Most people think that portion doesn't matter. They made dinner extra healthy tonight, so why would it matter? Well, that's where they go wrong. Eating healthy doesn't ensure weight loss like portion control does. Even if you made the healthiest rice pilaf in the country, having 5 servings of it won't promote a flat tummy.
Solution: Get a smaller plate! You're more tempted to serve yourself a larger amount when using a larger plate. Also, breathe, drink water, relax, and chew your food. It takes your body 20 minutes to realize that it's full. Don't habitually eat until you are "stuffed". Be satisfied.
6.)Your mind tells you you can't.
You're passing by the mirror and you catch a glimpse of yourself before cru"... read entire tip
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created by
christine17
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on 11/9/2008
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1
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6.6
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N/A
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Should You Exericse When You're Sick? A neck check may help you decide.
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General/Other
"The common cold is characterized by a sore throat, stuffy head, runny nose, sneezing, cough, headache and fever. The decision to exercise or not while fighting the common cold is a personal decision, but before you proceed, do a "neck check." If your symptoms are all located "above the neck" then you can exercise at a reduced intensiity.
On the other hand, if your "neck check" reveals symptoms "below the neck" like muscle aches, chills, diarrhea, vomiting or a fever over 100 degrees Fahrenheit, I recommend that you skip your workouts until your "below the neck" symptoms subside.
While there is no medical evidence that exercising during a common cold will speed up your recovery time, it may make you feel more energized than sitting it out on the couch. Also, exercise may temporarily clear a stuffed-up head when you have a cold.
Finally, use your own common sense when deciding to exercise during a bout of the common cold. If you are feeling down right rotten, a few days of rest and relaxation may be just what the doctor has ordered."
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created by
runningbear
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on 11/7/2008
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1
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6
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N/A
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