I hope you survived the Holiday sweets and are all geared up to kick come extra calories to the curb! 2015 is here, are you ready to show it what you're made of?!
There are a lot of fitness and nutrition feeds going around talking about what you should and shouldn't do in the gym or in the kitchen. Sometimes they are just outright crazy and I pray people don't listen to them! I am going to tackle some curious fitness myths that might change the way you approach your health! If you have specific questions, let me know and I'd be happy to give you the 411!
FITNESS AND NUTRITION MYTHS VS. FACTS!
1) MYTH: Eating Carbohydrates or high fat will increase your body fat.
Fact: False, increase in calories and lack of exercise will increase your body fat. Fat is esstinal for proper body functions. It helps with transporting vitamins and helps with your body's growth and development. However, make sure you choose the GOOD fats not the highly saturated or TRANS fat! Carbs are also important because they are our bodies main source of energy, they have fiber and can be nutrient dense (good carbs), carbs can also help you think sharper and more clearer. Make sure that you choose the RIGHT carbs that are nutrient packed, whole grain and have NO added sugar!!
2) MYTH: Decreasing calories means decrease in body weight.
Fact: False, decreasing your calories could temporary decrease your weight but not for the long hall. Our bodies are smart machines and they like to operate in the most efficient way. If we decrease our calories drastically then our bodies will preserve all of it's energy in turn. What does this mean? Think of your body as a car. You are driving on low gas (aka your daily intake) and when your gas runs out you won't get very far. Just like your car, when your body runs out of energy (calories) and it will preserve everything it has to hold on to and store it. Hello increase in body fat! It is important to feed your body whole foods that are rich in nutrients, low in sugar and beneficial to your health. Decreasing your calories drastically isn't necessarily the answer to losing weight.
3) MYTH: Eating late means gaining weight.
FACT: This myth has been circulating for YEARS and it is one that drives me bonkers. The timing of food DOES not matter! Your body doesn't say, "oh it must be 7pm, I can't eat anymore." It's not WHEN you eat, it's WHAT you eat at night. Carbs are quick energy and ideally are supposed to be used right away. For example, if you run a lot you probably eat something with higher carbs right before your run so that you have enough energy to keep going. If you eat a bowl of pasta at night and don't go and workout, those carbs are going to store themselves for later. So would that be the best option for night? Probably not. However, eating a higher protein dinner with loads of fresh veggies would be. Heck, sometimes if I am out late and come home later than usual, I'll have something to eat before I go to bed. Why? Because my muscles need it and if I don't eat they will whittle away. Just be mindful and choose proteins and fresh veggies for dinner and your night time snack!
4) MYTH: Doing cardio first will help you drop weight faster.
FACT: You want to always make sure your body is warm before exercising, but doing 20-30 minutes of cardio before you strength train is NOT the most effective way to train. Why? When you do cardio you are burning "present energy." If you run for long enough, you will burn all that energy and eventually start burning stored fat. That's the goal, right? When you start your workout with lifting first you are going to burn your present energy first and your body will be in an anabolic state. Once you finish your lifting and hit the treadmill you will essentially be using your "stored fat" and have a higher rate of decreasing body fat. Weight lifting first, cardio second = use of more energy/burned fat and more efficient workouts.
5) MYTH: Doing squats will harm your knees.
FACT: Another one that makes me cringe when I hear it. Squatting isn't going to hurt your knees, improper form will! I have had MANY clients who tell me they can't do squats because of knee pain and they end up squatting with added weight and no pain in a short amount of time. Squatting is something our bodies are meant to do....dating back to our ancestors when we REALLY squatted and crouched down to our day to day life now. When you sit down in your chair and stand up, what are you doing? When you get into your car and get out of it, what are you doing? Getting off the sofa? Squats are in our day to day life. Proper form is crucial for preventing injury, but I assure you with good form and technique, squatting will actually help strengthen the muscles around your knees and backside and could help alleviate or eliminate pre-existing knee pain!
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In good health,
Cristina Walterman, owner of CW Physique, let's you in on fitness and nutrition tips, recipes, exercises and much more. With over 8 years of experience in the industry, she loves to inspire and motivate individuals. She always practices what she preaches and leads by example.