The fitness world is full of myths and controversies. We all want to keep ourselves in great physical shape without losing our health and sanity. Often, however, popular statements only prevent us from practicing sports efficiently, simply and safely. We've picked ten misconceptions about fitness and healthy eating and figured out why you shouldn't believe them.
All products labeled "fitness" are healthy
Whatever the temptation to eat crackers labeled "fitness" or "diet", you should always pay attention to the composition of the product. The popular marketing ploy has played a cruel joke with lovers of a healthy lifestyle. Cereal bars, breakfast cereals, granola and other seemingly healthy food, in addition to the promised cereals, often contains a lot of sugar or its substitute maltodextrin, as well as flavor enhancers, artificial flavors, sugar syrups, palm and sunflower oil. Hoping for the benefits of such products, we eat them in even larger quantities, exceeding the norm of simple carbohydrates, fats and calories, which generally disrupts the work of metabolic processes in the body. The sheer number of words in something supposedly useful should be alarming, while natural ingredients (dried fruits, nuts, honey) in reasonable portions are unlikely to harm.
Hearty breakfast helps keep weight in check
In order to stay healthy and not overeat during the day, they follow the advice about a hearty breakfast and a light dinner. British biochemists have studied the effect of a large intake of food in the morning on well-being throughout the day. As a result of the experiment, which was attended by 300 people aged 20 to 65 years, it was found that weight loss does not depend on the time of eating, but on the daily calorie intake - the total amount of nutrients that a person receives per day, regardless of of how many meals they are divided into - two or six. At the same time, scientists argue that those who start their working day very early should not skip breakfast: even a small morning snack will reduce the likelihood of overeating during the day.
To burn fat, you need to exercise for at least 20 minutes
It is believed that at the beginning of a workout, glycogen (residual glucose) is burned first, and only after 20 minutes - fat, so short intensive exercises are useless. This is not entirely true, although muscle glycogen is a really important source of energy. The fact is that the oxidation ("burning") of fat occurs all the time - even when we sleep, but the speed of the process depends on the load on the muscles: with intense training, the maximum power is reached already in the second or third minute. Research suggests that short, vigorous sessions promote fat loss and have greater cardiovascular and respiratory effects than long, leisurely sessions. For weight loss, one thing is important: that the amount of energy expended per day is greater than the amount taken with food.
There is a risk of wobbling too much during strength training
“I don’t want to lift an iron because I’ll look like a man,” is how many girls explain their fear of weight training. Women tend to be unable to build huge muscle mass due to their relatively low testosterone levels. The "rocking" athletes that we see in the photo on the Internet are professional bodybuilders who consciously (and hopefully under the supervision of doctors) inject testosterone for muscle growth. It is very difficult to build bodybuilding forms on a natural diet without anabolic steroids.Muscle cells, consisting mainly of protein and water, are denser than fat cells, so even with weight gain, the body volume decreases - it just becomes embossed and toned.
If there is no muscle pain, then the training was in vain
We often take pride in muscle soreness and believe that the absence of it the next day means we haven't been training as hard as we could. The fact that there is no result without dizziness is not an entirely true statement. In fact, there is always a sore throat, it is just that it is not always intense or even noticeable: with regular exercise, this feeling becomes habitual. It can occur due to irritation of receptors by under-oxidized metabolic products accumulated in the muscles (in particular, lactic acid, a product of incomplete oxidation of glucose) or partial muscle damage. The presence or absence of pain does not necessarily indicate the quality of the exercise - usually it is a change in the load, the type of training or an increase in its intensity, and sometimes in a violation of the technique - inadequate warm-up or exceeding the load. Most often, the characteristic sensations in the muscles intensify after breaks in classes and can last for one to three days.
For cubes to appear, you need to pump the press every day
500 crunches is not the key to a tight, cubed belly. Muscle definition depends on the percentage of fat mass, and not on the volume of the muscles themselves. Subcutaneous fat will not decrease from daily pumping of the abs. It is necessary to create an optimal calorie deficit (up to 10-15% of your individual norm, which is calculated depending on age, weight and daily activity) and draw up a meal plan that will allow you to reduce fat mass without harm to your health and find cubes that, in essence, every person has. Abs is a muscle like everyone else and needs to be allowed to recover between sessions. So, it is much more effective to train your stomach a couple of times a week than every day.
You can lose weight in specific areas
Lose weight in the hips, but keep a big round butt. Remove the sides. Create a relief exclusively on the hands. Lose weight in the stomach, but keep your breast size. It seems to many that the process of reducing the volume is akin to working in Photoshop: narrow it somewhere, add shapes somewhere, stretch or stretch somewhere. Many studies have been conducted on the topic of local fat burning, and they prove that when losing weight, fat mass decreases more or less evenly throughout the body. It is possible to reduce the total amount of adipose tissue in the body, but it is impossible to remove it in one place and leave it in another by order. If you are offered workouts that promise weight loss in a particular area, know that this is at least an unprofessional approach to business.
You can't eat after exercise if you want to lose weight
As we have already found out, the process of fat burning occurs if there is an optimal calorie deficit. A qualified trainer or nutritionist will help with the selection of a nutrition plan: in this case, there is less risk of feeling unwell during training, and recovery after training will be quick. If you have set a goal to lose weight, exercise, eat a balanced diet and at the same time consume fewer calories per day than you spend, you can safely eat after exercise. So the body recovers faster and always has the strength for the next workout. Eating after meals is needed if you are intensively exercising or preparing for sports events: in order for each trip to the gym to make sense, it is necessary to restore glycogen stores in the muscles after it. International organizations of sports medicine recommend eating 1-1.5 grams of carbohydrates per 1 kilogram of body weight, and we have already talked about which ones are better to use.
Carbohydrates should be consumed before lunch
One of the most popular misconceptions about fitness is that the calories consumed in the evening will not have time to be used up and "go into fat".Studies show that metabolism does decrease during the first phase of sleep, but increases significantly during the second, closer to waking up. Because of these surges in metabolism, the average energy expenditure during sleep is almost the same as the expenditure at rest during the day. If a person is also exercising, the metabolic rate increases during the night's rest. If you do not exceed your calorie intake and consume carbohydrates in moderation, that is, foods rich in them are possible at any time of the day. It is even known that it is necessary to leave part of the daily share of carbohydrates for the last meal: it is because of the feeling of hunger that sleep problems often arise, and a full dinner, not devoid of complex carbohydrates, a few hours before lights out, can improve the quality of rest.
Sweat more, burn more fat
Many newcomers to the world of sports seriously believe that excess fat comes out with sweating. Sweat contains products of protein metabolism, from which it is important for the body to get rid of (urea, lactic and uric acid, ammonia, some amino acids), but not fat. Film wraps, two sweatshirts in a warm gym, grueling intense workouts - various means are used to sweat well. With these methods, we do not burn fat, but we provide ourselves with dehydration and thereby destroy muscles, which are 75% water. Dehydration is fraught with fainting, hyperthermia (excessive heat build-up), and slower fat burning. In addition, with a water imbalance, the consumption of fat reserves is inhibited, and the protective function of the body comes to the fore: it is necessary to use the remaining resources for normal functioning.
Photos: Promo-wholesale.com, fotos-v –stock.adobe.com, exopixel –stock.adobe.com, DMM Photography Art –stock.adobe.com