150 searchable tips on almost every sleep topic!     (Search box allows multiple terms)

Other Tips Tables: FITNESS | SLEEP | SUPPLEMENTS | AGINGGYMHYDRATION | NUTRITION | MOTIVATION | LIFESTYLE | MIND | MYTHS

MAIN TIPEXPLANATION
Myth: Yoga is so gentle, it won’t cause injuries*myth* be careful or you might be saying ouch instead of om.
Researchers from the university of sydney found that yoga causes injuries ten times more often than anyone thought: 10 percent of practitioners reported muscle pain; 21 percent of people with existing pain found that yoga made it worse—a rate that matches other sports.
Still, yoga has many benefits—from increased flexibility and strength to lower blood pressure—and 74 percent of study participants said their existing pain lessened.
To avoid trouble, make sure you’re doing your poses safely, listen to your body, and let your instructor know about any existing injuries or limitations.
Read up on the most common yoga injuries and how to prevent them.
[ref: urologyofva.net]
Myth: Exercising counteracts the effects of sitting at a desk all day*myth* believe it or not, if you’re 45 or older, you’re probably sitting for around 12.
3 hours of a 16-hour waking day.
And that’s a problem, according to a study in the annals of internal medicine , because the more you sit, the higher the likelihood that you’ll die sooner.
Researchers found that being sedentary for more than 13 hours increased a person’s risk of death by 200 percent compared to those who sat for less than 11 hours a day.
But a simple tweak could make a big difference: get up and move around every 30 minutes, and you could lower your chance of death by more than half.
You’ll n ever skip the gym again thanks to these motivation tips.
[ref: urologyofva.net]
Myth: Rest days aren’t necessary*myth* “you need recovery days for those muscles to rest,
Just like you need sleep every day,” explains david greuner Md,
Co-founder of nyc surgical associates . “think of your recovery days as days for your muscles to sleep.” in addition to increasing your potential for muscle strains,
Stress fractures,
And joint pain,
Says dr greuner
[ref: urologyofva.net]
Myth: Wipe down exercise equipment with your towel to keep germs at bay*myth* yes,
You should absolutely wipe down equipment,
But never use your towel! one study found that 63 percent of exercise equipment at the gym is covered in rhinoviruses—they cause colds; the machines and equipment are also crawling with flu germs and the antibiotic-resistant staph bacteria mrsa. many gyms offer alcohol-based sprays with paper towels or antibiotic wipes to keep things sanitary—so use them! other good tips to keep you healthy while you’re getting fit: cover cuts,
Use a separate towel as a barrier between you and the equipment,
And wash your hands post-workout. these everyday items could also use a good cleaning .,,,
[ref: urologyofva.net]
Myth: “Hot yoga” is the best yoga workout*myth* people who swear by bikram—hot—yoga say they reap more benefits than they would with traditional yoga, including increased flexibility and balance, better cardiovascular health, and more calorie-burning.
But when you’re exercising for 90 minutes in a room that’s 105 degrees and 40 percent humidity, things can go really wrong.
In fact, a recent study by the american council on exercise found that some participants’ core body temperature rose to 103 and one reached 104.
1, which is medically concerning.
As a result, the council advised that participants increase their water intake and that instructors take more care to gradually adapt people to the heat of the room.
So, be aware of the risks, and take a break to hydrate if you start feeling overwhelmed.
Here’s how to choose the best yoga style for your personality.
[ref: urologyofva.net]
Myth: You can be fat but fit*myth* a study published in 2012 claimed that overweight and obese people weren’t at a higher risk for heart disease and cancer if they were “metabolically fit” and didn’t have diabetes, high blood pressure, or high triglycerides.
However, a more recent study in the international journal of epidemiology, which analyzed data from more than 1.
3 million men in sweden, found that participants who were a normal weight had a lower risk of death than those who were “obese but fit.
” they also found that aerobic fitness decreased the more obese a person was.
( we asked two experts to weigh in on this myth; here’s what they had to say.
) while body positivity is a good thing, it shouldn’t make you complacent about your fitness and your health.
Is the bmi even relevant anymore?.
[ref: urologyofva.net]
Myth: Morning workouts are best for your metabolism*myth* the reality is, exercising at any time of the day is good for you and will kick your metabolism into high gear.
The optimal exercise time for you depends more upon your circadian rhythms and what time your body is most primed for activity.
One study indicates that the late afternoon may be when lung and muscle function peak for many people.
The problem with morning workouts primarily comes if you’re not a morning person.
If you’re losing sleep, your body chemistry will be off and your metabolism can slow down.
Try these tips to boost your metabolism.
[ref: urologyofva.net]
Myth: People with asthma should limit their activity levels*myth* to lessen your asthma symptoms, you might want to hit the gym and increase the intensity of your workouts.
Yes, you read that right.
According to the european lung foundation , danish researchers found that high-intensity exercise was not only safe for non-obese asthmatics—but that it also could improve their quality of life.
A combination of exercise and a healthy diet also kept study participants’ symptoms under control 50 percent more than the control group and improved their fitness levels.
Concerned? check to make sure you don’t have these silent signs of asthma.
[ref: urologyofva.net]
Myth: Take an anti-inflammatory pre- or post-workout to lessen soreness*myth* before you pop that pill, you should know that it could damage your body instead of helping it.
Men’s journal lists these possible disturbing side effects of anti-inflammatories: they could put undue stress on your kidneys, especially if you’re dehydrated; cause more inflammation by damaging your stomach and colon and setting off an inflammatory response throughout your body; and result in gastrointestinal bleeds severe enough for hospitalization or that even lead to death.
So, unless pain management is truly necessary, let your body recover naturally.
Find out which everyday medications you shouldn’t take when you exercise.
[ref: urologyofva.net]
Myth: If you’re angry or upset, head to the gym for a great workout*myth* actually,
If you don’t want to have a heart attack,
You might want to calm down first. according to a study published in the journal circulation,
You’re twice as likely experience a cardiac event within the hour after being emotionally triggered,
And you’re three times more likely to have one if you’ve been emotionally triggered and do intense exercise. this ceo actually used cannabis to de-stress .,,,
[ref: urologyofva.net]
Myth: If you’re over 50, you should stick to low-impact cardio*myth* cardio is obviously good for your heart health,
Which is a particular concern if you’re older,
But if your exercise focus is too narrow,
You’re doing yourself a huge disservice. after 50,
Bone density and muscle mass decline,
And resistance training can help with both of those things,
Decreasing your risk of falling and breaking a bone. it can also increase your mental fitness: research indicates that lifting weights can improve your memory,
And just 20 minutes can do the trick. decade by decade
[ref: urologyofva.net]
Myth: Running is bad for your knees*myth* running has always come with a caveat: it’s great for your heart,
But it leads to arthritis and knee damage. or does it? researchers from brigham young university,
Who analyzed the blood and joint fluid of 15 runners,
Found that 30 minutes of running lowered knee inflammation. while the results were promising,
This was a small study,
And scientists need to look at the pro-inflammatory markers over an extended period of time,
Not just immediately after a run. so,
Don’t discount running; it can lower your chances of a heart attack
[ref: urologyofva.net]
Myth: Cycling causes erectile dysfunction and infertility*myth* a recent study of 5,
300 male cyclists debunked that myth,
Even among those who rode for eight and a half hours a week (approximately 200 miles). so casual riders are in the clear to reap the health benefits of cycling,
Which include calorie-burning,
Whole-body conditioning,
Increased cardiovascular health,
And an exercise that’s easy on your knees. unfortunately,
The study also found a small link between cycling and prostate cancer in men over 50 who biked more than eight and a half hours per week
[ref: urologyofva.net]
Myth: If you’re not cycling at your max heart rate, you need to push yourself harder*myth* believe it or not,
Moving between different heart-rate zones is better for your heart and your workout session. according to bicycling,
This increases your base fitness level,
Your endurance,
And your lactate threshold. plus,
If your intensity is always at the outer edge of your body’s capabilities,
You’re raising your risk for injury,
Fatigue
[ref: urologyofva.net]
Myth: Behind-the-head lats pulls are more effective*myth* while there may be a place for this exercise in your routine,
An injury is a big risk . the main culprit is incorrect alignment: unless you have very mobile shoulder joints,
It’s hard to keep your spine straight enough. as a result,
You could injure your rotator cuff,
And if you hit the back of your neck with the bar,
You could also damage your cervical vertebrae. for a safer option,
Webmd suggests using the pull-down machine (while leaning back a little and holding on with a narrower grip) to bring the bar in front of the body to the breastbone as you pull your shoulder blades down and together.,
[ref: urologyofva.net]
Myth: Too much exercise while pregnant will cause you to deliver early*myth* if you were looking for an excuse to put up your swollen feet, you’re not going to find it here.
Scientists once theorized that since exercise releases norepinephrine—it can cause uterine contractions—pregnant women should take it easy at the gym.
But a study in the american journal of obstetrics disproved that theory.
Pregnant women who exercised were not at an increased risk of delivering early and had a lower incidence of gestational diabetes and high blood pressure.
Researchers also discovered a big unexpected benefit: these women were more likely to deliver vaginally and avoid a c-section.
Learn about the benefits that exercise can have for your baby.
[ref: urologyofva.net]
Myth: You shouldn’t lift weights while pregnant*myth* doctors often frighten moms-to-be to the point that they don’t want to even pick up their own toddlers. while pregnant women should avoid heavy lifting,
They can and should do some moderate resistance training,
According to a study from the university of gothenburg . the benefits,
According to lead researcher karolina petrov fieril,
Phd,
Include “improved well-being,
Relief of pregnancy discomfort—fatigue,
Headache
[ref: urologyofva.net]
Myth: Avoid dehydration by drinking lots before and during exercise*myth* most people have been so conditioned to worry about dehydration that overhydration isn’t on their radar. the problem is,
When you ingest too many fluids,
The sodium in your body is depleted,
And you can start feeling symptoms similar to dehydration (nausea,
Disorientation,
Headache). plus,
According to men’s journal,
If you’re overhydrating while working out
[ref: urologyofva.net]
Myth: You need to exercise for an hour at a time to benefit*myth* “your body can benefit from even just one minute of exercise,
” says lagree. science backs him up: according to researchers at the national cancer institute and the national institutes for health,
Even a few minutes of moderate to vigorous activity “counts” toward better fitness and better health. that could be jogging for five minutes or even climbing a flight of stairs. ideally,
Those little bursts of activity can add up to an hour a day,
Which,
Say researchers,
Cut a person’s risk of death by half.,
[ref: urologyofva.net]
Myth: Compression gear will increase your exercise stamina*myth* athletes might believe differently, but studies show that the supposed benefits of this skin-tight gear may be all in their heads.
The ohio state wexler medical center found that while compression tights reduced muscle vibration, that didn’t lead to reduced muscle fatigue.
In fact, according to the study , runners performed the same with and without compression tights.
And while that research didn’t reveal any negative results to wearing it, the los angeles times reports that wearing compression clothing—whether it’s exercise gear or shapewear—for prolonged periods of time can put too much pressure on nerves and internal organs, even causing gastroesophageal reflux disease.
That said, if you like exercising in compression clothing, just make sure to limit your time in it to the actual workout.
These high-tech pjs supposedly get rid of muscle pain so you can sleep better.
[ref: urologyofva.net]
Myth: Juicing is a great way to eat your fruits and veggies*myth* the problem is that juicing eliminates a food’s fiber—and your digestive system needs fiber. in a review of studies by the american college of cardiology,
Researchers also found that juicing concentrates calories. as popular science explains,
“you’re basically just drinking sugar water with some vitamins in it.” to at least partially correct this problem,
You can add some of the removed pulp back into your drink,
But in all honesty,
You’d probably be better off just eating an apple and some raw veggies.,,
[ref: urologyofva.net]
Myth: When you’re pregnant, you’re eating for two*myth* while that’s technically true,
You should absolutely not eat for two adults. in fact,
According to webmd,
If you’re pregnant with one child,
You only need about 340 extra calories per day in your second trimester and 450 more in your third. and for those first 12 weeks? you don’t need to increase your food intake at all. what you should change up throughout your pregnancy,
However,
Is the type of calories that you’re consuming: switch out sugar-laden foods with empty calories for nutrient-rich foods that will give you more energy,
Keep you full longer
[ref: urologyofva.net]
Myth: You should never lose weight during pregnancy*myth* during pregnancy, women hear so much about healthy weight gain that weight loss is not even on their radar.
But for overweight or obese women, it should be.
As healthline reports , a study in the british medical journal found that embarking on a new healthy lifestyle that included exercise and better nutrition reduced pregnant women’s risk of preeclampsia by 33 percent and gestational diabetes by 61 percent.
This could also benefit the babies since maternal obesity is a risk factor for childhood obesity.
[ref: urologyofva.net]
Myth: Mental fitness has nothing to do with physical fitness*myth* your body affects your brain more than you may realize, especially as you get older.
Researchers at boston university school of medicine found that older adults who did well on cardiorespiratory fitness tests also experienced more brain activity while learning and did better on memory tasks than their less-fit peers.
And the more fit participants were, the more brain activity they exhibited.
While researchers caution that exercise won’t prevent alzheimer’s or dementia, it could be a promising way to keep some forms of age-related mental decline at bay for longer.
So stay active—or get active—to keep your brain at peak performance.
Thinking about hiring a personal trainer? ask these five questions before you sign on the dotted line.
[ref: urologyofva.net]
Myth: If you have rheumatoid arthritis, avoid high-intensity workouts*myth* to treat this autoimmune disease that targets the joints, doctors will often recommend low-impact cardio.
But, according to healthline, you may be better served by adding some intensity to your workouts.
One study published in the european journal of applied physiology found that improved subjects’ cardiovascular health without adversely affecting their joints or increasing pain.
Still, always make sure to speak with your doctor before embarking on a more intense exercise regimen.
[ref: urologyofva.net]
Myth: If you want to lose weight, get a fitness tracker*myth* that neat little gadget may be sabotaging your weight loss.
One study published in the journal of the american medical association found that people who didn’t use one lost five more pounds over the course of a year than those who did.
Another study from stanford university and the swedish school of sport and health sciences found that fitness trackers didn’t provide accurate calorie-burning numbers; as a result, people may stop their workouts prematurely when they think they’ve already reached their daily fitness goal.
That’s not to say that you should ditch your fitness tracker.
Technology is improving, and they’re a good motivator for people who lead a more sedentary lifestyle, reminding them to get up and go more than they normally would.
Here’s how to choose the best fitness tracker for your lifestyle.
[ref: urologyofva.net]
Myth: Stretching prevents injuries*myth* fact: the thinking goes that loosening your muscles up pre-workout will make you nice and limber, thus minimizing the chance of any muscle tears or pulls, but a 2007 study published in the journal research in sports medicine debunked that notion.
The researchers from the university of hull in england "concluded that static stretching was ineffective in reducing the incidence of exercise-related injury.
".
[ref: bestlifeonline.com]
Myth: Fat can turn into muscle and muscle can turn into fat*myth* fact: you can burn fat and build muscle (sometimes even with the same routine!),
Just like you can gain fat and lose muscle. but make no mistake,
Fat and muscle are two different types of tissue,
And you can't turn one into the other. "the best analogy i can use is,
You cannot turn an orange into an apple,
" brad schoenfeld,
An assistant professor of exercise science at the city university of new york's lehman college,
Told livescience.
[ref: bestlifeonline.com]
Myth: You start losing muscle mass after just a week of inactivity*myth* fact: it may be true that,
If you've just taken up a routine,
Taking time off can quickly eradicate your gains. but if you exercise regularly—several times per week for several months—it'll take longer than seven days for your strength to evaporate. according to a 2007 study published in archives of physical medicine and rehabilitation,
For athletes,
"strength performance in general is maintained for up to four weeks of inactivity.",,,
[ref: bestlifeonline.com]
Myth: Early morning is the best time to work out*myth* fact: working out first thing in the morning is a great method for kickstarting your metabolism—and as a bonus, you needn't worry about slating in an inconvenient workout later in the day.
As such, many people swear by the practice.
But, according to a 2019 study published in the journal of physiology, working out between 1 pm and 4 pm is just as effective as working out early in the morning.
It all depends on if you're naturally a morning person or not.
[ref: bestlifeonline.com]
Myth: The number of calories your cardio machine says you burned is accurate*myth* fact: there's nothing like finishing a long workout on the elliptical and seeing how many calories you've burned.
It gives you a tangible indication of accomplishment, right? but it turns out, it's best you take the number you see on the machine's digital display with a grain of salt.
According to a 2018 study published in the journal exercise medicine, you should expect the elliptical to overestimate your results by about 100 calories per 30 minutes of exercise.
A similar padding of the numbers likely occurs with treadmills, as well.
[ref: bestlifeonline.com]
Myth: Workouts should be at least an hour*myth* fact: according to a 2012 study in the journal of physiology,
Folks who exercised for only 30 minutes can show the same gains as folks who exercise for an hour—or better! on average,
The study subjects who exercised for 30 minutes a day lost eight pounds in three months,
While those who exercised for a whole hour only lost six pounds. "we can see that exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat,
" researcher mads rosenkilde,
A phd student at the university of copenhagen,
Said in a statement.,
[ref: bestlifeonline.com]
Myth: Lifting doesn't help with weight loss*myth* fact: when it comes to losing weight,
Many people head straight to the treadmill. but if your goal is to burn some serious calories,
Don't avoid the weight room. according to 2019 research from harvard health publishing,
A person who weighs 155 pounds burns,
On average,
112 calories from 30 minutes of weight training,
Or 224 calories in an hour. and while it's not as much as running—which by comparison,
Burns 298 calories in 30 minutes for a 155-pound person—it's certainly nothing to scoff at!
[ref: bestlifeonline.com]
Myth: To get large, you must lift large*myth* fact: a 2016 study published in the journal of applied physiology conducted at mcmaster university seems to disprove this pervasive exercise myth.
Researchers tested two groups of lifters: one group lifted heavy weights for 8 to 12 reps, while another lifted light weights for 20 to 25 reps.
At the end of the 12-week study, participants from both groups gained the same amount of muscle on average—about 2.
4 pounds worth—proving that the number of reps and the amount of weight lifted are what collectively builds muscle.
[ref: bestlifeonline.com]
Myth: Bigger muscles translate to greater strength*myth* fact: even if someone looks like the hulk, they're not necessarily stronger than someone with a more wiry frame.
Per 2015 research published in the journal experimental physiology, weight lifters and sprinters actually have stronger muscle fibers—at least on a cellular level—than bodybuilders.
However, the action hero-sized individuals turned out to have more muscle fibers.
It's a classic quality versus quantity scenario.
[ref: bestlifeonline.com]
Myth: Spot-training can help you lose fat in a specific area of your body*myth* fact: spot-training is the idea that you can burn fat cells from a specific area on your body by working it out heavily.
It's the notion that, if you do hundreds of leg lifts, you'd incinerate fat off your lower abdomen.
Or, if you do thousands of squats, you'd do the same to your quads.
But before you let anyone talk you into spot-training, know that science indicates it does not work.
A landmark 1983 study from the university of massachusetts published in research quarterly for exercise and sport had participants do 5,000 sit-ups over the course of 27 days.
But there were no significant change in the subjects' body weight or body fat by the end of the study.
[ref: bestlifeonline.com]
Myth: The more you sweat, the more fat you will burn*myth* fact: during an intense cardio session,
You may feel like the pounds are literally sweating off of you. but sadly,
That's not the case. according to 2008 research in acsm's health & fitness journal,
You indeed lose weight when you sweat,
But you are losing water,
Not fat. sweating is your body's way of cooling down by releasing stored hydration. all it means is,
You need to rehydrate.,
[ref: bestlifeonline.com]
Myth: For maximum results, you have to gain protein immediately*myth* fact: in your gym's lobby, you may see those with the biggest muscles guzzling protein shakes.
These folks are trying to capitalize on the idea of an "anabolic window," or the timeframe post-workout where your body's protein synthesis—or muscle-building period—is at its max.
Common thinking decrees that this period is roughly 30 minutes.
But, according to a 2018 article in us news & world report, the anabolic window may extend as long as 24 hours after your workout.
It's not that there's any harm in immediate protein consumption; it's just not as necessary as previously thought.
For example, in a 2017 study published in medicine & science in sport & exercise, when men drank 22 grams of protein after their workouts, they didn't build more muscle than those who didn't.
[ref: bestlifeonline.com]
Myth: Working out with a friend is distracting*myth* fact: if you hit the gym with a pal,
You may be drawn into conversation,
But tag-teaming your efforts can also supercharge your routine. according to a 2015 study in the journal of personality & social psychology,
Exercisers work harder when they're doing it side-by-side with a friend. plus,
Working out with someone makes you more accountable!,,,
[ref: bestlifeonline.com]
Myth: The number on the scale is all that matters.*myth* false.
While the number on the scale is important to many people, it doesn’t provide enough information about your health to determine whether you’re healthy.
For example, you may believe that losing a lot of weight quickly is a good thing because that number is lower.
That isn’t always the case.
While you may be able to lose a lot of weight, that doesn’t mean your cardiovascular health is good or that your metabolism is working optimally.
When a person loses a lot of weight quickly, they are more likely to regain that weight back.
In a study published by the medical clinics of north america, a review was conducted to determine what impacts long-term weight loss and long-term management of obesity.
For those who are obese, rapid early weight loss often leads to a plateau and then a progressive regaining of that weight
[ref: noom.com]
Myth: Not everyone should lift weights because it will make them bulky.*myth* false.
One of the myths about exercise is that strength training, such as lifting weights, shouldn’t be done because it can create a bulky, muscle-enhanced appearance.
Weightlifting in men is a common way of exercising to build muscle mass.
Women don’t build muscle in the same way as men do, though.
Men have a higher level of testosterone in their bodies, which fuels the muscle-building process.
While women can gain more strength and muscle tone from weightlifting, they are not going to naturally get the same results without actively working toward that goal.
There are vital benefits to women who use strength training in their workouts.
A study published by the journal of extension points this out
[ref: noom.com]
Myth: Doing a lot of crunches will get you a flat stomach.*myth* false.
For some people, it makes total sense to do a massive number of crunches if the goal is to tighten the abdominal wall and create a flat stomach.
This is an ongoing myth in which people believe that if they do enough crunches or sit-ups, that abdominal fat will simply disappear into thin air.
This isn’t the case.
In reality, abdominal muscles are so small they have little impact on fat loss and if there’s a layer of fat between the muscles and skin, you won’t see that six pack until the fat layer thins.
In a study published by the journal of strength and conditioning research, a group of 14 men and 10 women between the ages of 18 and 40 were monitored.
They were assigned to one of two groups.
One group was to do abdominal exercises – seven specific exercises for two sets of 10 reps each time
[ref: noom.com]
Myth: To exercise, you have to join a gym.*myth* false, mostly.
Joining a gym is often seen as the most important step in getting fit or losing weight.
Obtaining a membership may seem like an essential step, but that’s rarely enough to make the results possible.
In short, while joining a gym is a good way to exercise, most people still need to be motivated to get to the gym and perform with a trainer to get the desired results.
A study conducted by iowa state university found that people who were a part of a health club were able to exercise more.
They also were more likely to have aerobic activity and strength training in their lives.
If a person maintained that gym membership for over a year, the benefits in these areas grew even more so.
What was important, though, is that these individuals went into the gym frequently
[ref: noom.com]
Myth: Extreme calorie cutting is a good way to lose weight.*myth* false.
Cutting out an extreme number of calories from a diet can seem like a good way to lose weight and it may lead to some super fast weight loss, initially.
In some situations, calorie restriction and fasting benefit those who consume a significant number of calories each day – often an excessive amount.
However, there is evidence that substantial and extreme calorie reduction can be problematic for long-term health and further weight loss.
One study by the american journal of clinical nutrition found that an extreme reduction in calorie intake slowed the body’s metabolic rate.
The study found that, when food access becomes significantly lower than average, the body moves towards a reduction in energy output to conserve energy reserves.
Severe food deprivation causes the body to stop burning energy reserves to access that energy later.
For those who are overweight or obese, this may mean that the body slows down the metabolism so much so that further weight loss – after a significant initial drop – may be much slower or harder to reach
[ref: noom.com]
Myth: You can eat whatever you want as long as you exercise.*myth* false.
Another way to word this common myth is that you can’t outrun a bad diet.
Some people believe that they can eat anything they want to as long as they exercise.
Some believe that eating “junk” food or food that’s high in sugar is okay as long as they get into the gym and workout for the day.
This is one of the exercise myths debunked by science.
There are those who believe exercise is a miracle cure, that as long as a person is exercising, what they consume plays less of a role in their overall health and weight.
A study conducted by the academy of medical royal colleges focused on this belief that a person could exercise for 30 minutes a day using moderate intensity and do this five times a week to gain the benefits of chronic disease prevention and management.
If a person maintains a high-fat, high-sugar diet, even if they are exercising routinely, it’s unlikely that they will be able to put off the onset of conditions like heart disease and diabetes – both of which are directly impacted by diet
[ref: noom.com]
Myth: Stretching prevents injuries.*myth* false.
One of the most commonly believed principles is that if a person wants to limit their exercise injury risk, they need to stretch.
Stretching, in this capacity, is supposed to help decrease the pull on tendons and ligaments, helping to loosen them up so that they are less likely to be strained during any type of exercise.
Yet, this may not be as accurate as many people think.
There are a few things that are wrong with this.
First, there’s no evidence that stretching actually prevents any type of injury from happening.
There is evidence that stretching may prevent you from reaching your maximum strength during exercise or a workout.
When you stretch, you may be putting yourself at a higher risk of injury and limiting the outcome you have from exercise
[ref: noom.com]
Myth: Fat can turn into muscle and muscle can turn into fat.*myth* false. this myth comes down to basic science. muscle tissue and stored fat are two very different types of components. the myth of turning fat into muscle is commonly associated with the belief that a person who wants to build muscle can replace fatty tissue with lean mass. muscle tissue is active tissue. that means the tissue is continuously burning calories even when a person is sleeping. it is working as an engine on an ongoing basis. fat tissue isn’t the same. instead of a working engine,
Fat is like a storage tank of energy used when there is a need. it doesn’t burn calories at any time. the sole goal of fat is to store energy for times when there isn’t enough provided in the diet. as noted in a study produced by brigham young university,
Muscle growth happens in the fibers of the muscle. myofibrils are split,
And as they heal,
New muscle tissue grows over the area,
Expanding the size of the muscle. nutrition plays a role in this process. it becomes necessary for the body to have ample amounts of protein to ensure cells can repair muscle tissue. when exercising,
A person will burn stored fat to lose weight. to grow muscle,
They need to push existing muscles to new limits
[ref: noom.com]
Myth: The number of calories your cardio machine says you burned is accurate.*myth* false.
Many people want to track the number of calories they are burning during a workout.
They believe this can help them create a calorie deficiency, which occurs when you’re taking in fewer calories than your body is burning.
This means the body has to use stored reserves as energy to fuel a workout.
While this is a good idea – burn more calories than you consume – tracking them is a bit more challenging to do than you may realize.
According to a study published by exercise medicine, exercise equipment isn’t reliable when it comes to tracking the number of calories you’re burning.
The study followed 34 people as they were working out to determine how many calories were burned on various types of exercise equipment.
They found that elliptical machines tend to overestimate the number of calories burned during a workout
[ref: noom.com]
Myth: Workouts should be at least an hour.*myth* false. one of the most daunting aspects of working out is having the time to dedicate each day. it’s common to believe that for a successful workout,
It needs to last at least an hour. that’s generally not the case. in a study by the university of copenhagen,
Researchers found that exercising just 30 minutes each day provides the same effective weight loss and body mass improvements as exercising for a full hour. the study,
Published by the american journal of physiology,
Followed a group of danish men for 13 weeks. half of the men worked out for a full hour each day while the other half worked out for just 30 minutes. all wore heart-rate monitors and devices to calculate calorie burn. the results found that men who exercised for 30 minutes lost 3.6 kg in three months. those who exercise for 60 minutes,
On average lost 2.7 kg. the extra time spent working out didn’t enhance weight loss any further for this group. the men,
All of whom were healthy but moderately overweight,
Reported the same level of improvement.
[ref: noom.com]
Myth: You should do your cardio first.*myth* false.
Hitting the treadmill first isn’t ideal for most people.
While there is a lot of debate about whether people should start with strength training or cardio, most experts believe it isn’t ideal to do cardio first.
When a person engages in aerobic exercise, the body is working to burn through energy and reserves to meet the goals of intensive cardiovascular demand.
Most of the time, a person will burn a significant amount of energy in this way.
That means the body is using its reserves of nutrients during the workout.
When this happens, and then a person tries to lift weights, they will likely have less energy to put towards lifting.
This may limit how many reps they can do or the amount of weight they can lift during the process
[ref: noom.com]
Myth: Lifting doesn’t help you with weight loss.*myth* false. some people believe that to lose weight they must burn calories through aerobic exercise. this type of cardio exercise is important for weight loss,
But weight training through lifting can also be beneficial. lifting does help with weight loss. rest assured,
It’s a common belief that building muscle won’t contribute to weight-loss efforts,
Yet,
The truth is precisely the opposite. the action of weight lifting will burn some energy for individuals. however,
The benefit of lifting can come hours later. a study reported by sacred heart university found that hours after working out through weight lifting,
The body is still burning more calories. after weight training,
A person’s resting metabolism stays elevated for up to 38 hours. when compared to cardio workouts
[ref: noom.com]
Myth: Bigger muscles translate into greater strength.*myth* false.
Having larger muscles doesn’t always mean those muscles are stronger than others.
It is possible to cause muscle fibers and mass to grow without increasing the amount of strength they possess.
The difference here comes from how the muscles grow.
If a muscle is stressed enough and repairs itself, it will add tissue to the muscle group.
This makes the appearance of the muscle much larger.
However, this doesn’t directly translate into increased strength.
Muscle growth, which is called hypertrophy, simply implies the volume of the myofibrils – or long proteins that create muscle cells – are more numerous
[ref: noom.com]
Myth: The more you sweat, the more fat you’ll burn.*myth* false. sweating doesn’t directly help a person to lose weight,
But it may play a role in the bigger scheme. sweating is the body’s process of helping to reduce a person’s core temperature. the body is working to cool itself. in some cases,
It may be doing this because a revved up metabolism causes an increase in the internal core temperature. if a person’s metabolism is elevated and working at its highest level,
That may mean burning through stored fat reserves. that isn’t the only reason this occurs,
Though. most of the time,
During exercise,
The body is burning through carbs. it isn’t necessarily burning through stored fat. when the body is burning calories like this,
It can increase the rate at which you sweat. that’s because the internal core temperature of the body increases. yet
[ref: noom.com]
Myth: Exercising will suppress immune system function.*myth* false.
It’s common to hear a lot about exercise in general, being a good thing for health.
Living a healthy lifestyle often includes regular exercise.
However, some people believe that exercising will suppress the immune system’s function temporarily.
The truth is that regular exercise is very beneficial to your health and wellbeing.
It has been supported by years and dozens of studies that regular exercise is good for your long-term health.
Daily physical activity is considered beneficial, but if you see no benefits from it, there is no negative to getting this amount of exercise.
A study, published in the journal frontiers in immunology, finds that it is beneficial to your immunological health to participate in ongoing activity
[ref: noom.com]
Myth: Some people just don’t see improvements from exercise.*myth* false.
There is a belief that exercise doesn’t work.
Some people claim that even if they exercise consistently, they won’t see any real improvement in their overall fitness level or health.
The specific belief is that even with a higher dose of training, some don’t see any cardiorespiratory fitness improvement.
In a study published by the journal of physiology, it was found that, over six weeks, individuals who exercise consistently saw improvements to their overall cardiorespiratory health.
The study included 78 people considered healthy.
They performed a moderate to a high level of intensity exercise therapy for six weeks.
The study found that in people exercising 60, 120, or 180 minutes each week; there was a gradual improvement in cardiorespiratory rates
[ref: noom.com]
Myth: A person cannot exercise if he or she hasn’t eaten.*myth* false.
Food and exercise go hand-in-hand.
Some people feel they cannot exercise or get in physical workouts if they have not eaten a meal.
Rather, there is some evidence that limiting mealtimes may increase a person’s motivation to exercise.
A study published by the society for endocrinology proposes that when there is limited access to food, the body produces a hormone called ghrelin.
This hormone works to increase a person’s motivation to exercise.
The study conducted was done on mice, so the results aren’t 100% applicable to humans, but it’s a good start.
It found that a surge of this hormone was present after a fasting period and that this caused the mice to exercise voluntarily
[ref: noom.com]
Myth: Pre-workout products are just hype and commercialism.*myth* false. pre-workout myths are prevalent. pre-workouts are a type of supplement taken before exercise to enhance the body’s performance. this process is designed to help give the body’s cells the necessary nutrients to operate at a superior level. to be clear – there are a lot of products on the market,
And not all of them offer the same benefits. however,
The concept of taking a high-quality pre-workout that contains the right balance of nutrients can be beneficial. a study from the journal of the international society of sports nutrition looked at the use of a variety of pre-workout supplements to measure their impact on anaerobic power,
Lower and upper body explosive power. in upper body strength,
It was found that pre-workout supplementation is beneficial. the consumption of these products significantly improved mean anaerobic and anaerobic peak power compared to those taking a placebo. many of these pre-workout products contain caffeine. the study looked at the impact caffeine specifically had on explosive power and maximal strength. it found a larger dose of caffeine can improve the ergogenic effect in bench press and warned of concerns about ingesting too much caffeine. the key ingredients tested in the pre-workout included l-tyrosine,
L-aspartic acid,
Beta-alanine,
And other components commonly found in pre-workout products. however
[ref: noom.com]
Myth: What you eat after a workout doesn’t matter.*myth* false.
Post-workout myths are as numerous as pre-workout myths.
Some people think what you eat after a workout doesn’t matter.
On the other hand, some people think you should eat nothing but a big steak.
The truth is somewhere in the middle.
It is important to give your body the nutrients it needs to achieve optimal performance in all workouts.
While pre-workout allows the body to get through a workout with solid intensity, post-workout supplementation and feeding enables the body to keep burning stored fat and begin the recovery process.
This includes healing and growing muscles while also encouraging long-term fat burn
[ref: noom.com]
Myth: Endurance exercise isn’t safe.*myth* false.
One of the more common exercise myths and misconceptions relates to endurance exercise.
Also known as aerobic exercise, this includes any type of increase in breathing and heart rate.
Examples include jogging, biking, walking, and running.
In these cases, the exercise keeps the lungs, heart, and circulatory system functioning at a high level for an extended time.
The benefit of endurance exercise is that it effectively improves the function of the cardiovascular system.
A common myth states that endurance exercise, in which a person is sustaining aerobic exercise long term, isn’t beneficial.
Some believe that the increase in blood urea nitrogen, urine albumin, and creatinine harm health
[ref: noom.com]
Myth: Pregnant women shouldn’t exercise.*myth* false.
To be clear, pregnancy differs from one woman to the next.
In every situation, women must reach out for approval from their doctor before deciding to start exercising during pregnancy.
However, in one study, published by the national center for biotechnology information, the goal was to determine if exercise is safe for women who are pregnant in general.
The study looked at the common misconceptions about pregnancy and exercise.
This includes looking at how much physical activity decreases during pregnancy and whether pregnant women recognize these degrees.
It found that mothers who exercised during pregnancy went on to breastfeed longer.
They didn’t see any correlation between birth weight, obstetric pathology, or gestational age, indicating no negative outcome from exercise
[ref: noom.com]
Myth: Weight-loss supplements are good enough to lose weight.*myth* false, sometimes.
A wide range of weight-loss products is on the market.
Some of these offer extraordinary promises.
Many of them work.
Others don’t.
However, some people believe that taking weight-loss supplements means they don’t have to do anything else to achieve their goals.
That’s a myth in nearly all situations.
In a study published by tunghai university, the goal was to understand what happens to a person’s diet when taking weight-loss supplements
[ref: noom.com]
Myth: You shouldn’t consume carbs before a workout.*myth* false.
Some people believe they shouldn’t eat carbohydrates before a workout.
Other people think they should load a significant amount of carbs into their diet before each workout session.
It’s a myth that a person should avoid all carbohydrates before a workout.
There is no evidence that consuming carbs before is bad for a person’s performance or otherwise limit their overall health, according to a study conducted by the school of sport and exercise sciences at the university of birmingham.
The study specifically looked at the belief that a person should avoid carbohydrates in the 60 minutes before a workout.
This process, the myth claims, forces the body to use stored fuel.
However, the result may be that a person develops symptoms of low blood sugar or hypoglycemia
[ref: noom.com]
Myth: Walking 10,000 steps is enough to lose weight.*myth* false.
A standard recommendation from some groups is to aim to walk 10,000 steps a day to lose weight.
However, this may be limitedly false information.
Increasing the amount of walking a person does is a good way to improve cardiovascular health.
It also aids in calorie burn contribution, which is one reason why noom encourages walking daily.
The premise of walking 10,000 steps a day in itself doesn’t change the body’s ability to burn through stored fat.
It doesn’t contribute to long-lasting fat burn either, especially if that number of steps is completed over the entire day rather than in a specific high-intensity situation.
In a study published by the graduate institute of sports coaching science at the chinese culture university, the goal was to determine the changes in body composition in a person that walked 12,000 steps each day with moderate-intensity walking and without any intensity
[ref: noom.com]
Myth: You shouldn’t engage in sexual activity before workouts.*myth* false.
There is a myth that indicates a person should never engage in sexual activity before starting a workout.
This belief translates into sports, too.
Engaging in any type of athletic performance after sexual intercourse may lead to poor performance, according to the myth.
In older times, many professionals would abstain from any kind of sex to ensure their success on the field.
Research indicates there is no real link between the interactions during sexual intercourse and an athlete’s actions on the field or in the gym.
In a study published by the sports medicine center, school of sports medicine from the university of florence, this topic was observed.
The school utilized the belief that has been in both greek and roman cultures since the beginning of sports performance, that any type of sexual interaction would reduce performance
[ref: noom.com]
Myth: You should only workout during the morning hours.*myth* false.
Many people get up in the morning and head to the gym or go for a run.
Some even do so very early in the morning before they start their workday, believing that this is the best time to get results from a workout.
This may not be accurate.
According to a study published by arizona state university’s college of nursing and health innovation, early morning workouts didn’t contribute to the best results.
This study looked at the body’s response to exercise based on normal circadian rhythms.
It found that the best time to work out depends on a person’s physical habits and the body’s internal clock.
For some people, exercising in the afternoon, between 1 pm and 4 pm produced just as good of results as those who exercised early in the morning
[ref: noom.com]
Myth: To get large muscles, you have to lift a lot of weight.*myth* false.
Some people believe that the only way to create large muscles in their arms, neck, shoulders, and legs is to increase their weight.
The amount of weight lifted is indeed one factor in the development of muscle mass, but it isn’t everything necessary.
A study reported by the mcmaster university’s department of kinesiology looked at these factors.
The research involved two groups of people, all of whom lifted weights.
One group lifted heavy weights for between 8 and 12 reps each.
The other group worked to lift weights that were significantly heavier but did so for 20 to 25 reps.
This was done over 12 weeks
[ref: noom.com]
Myth: Your Protein Intake Needs to Be Sky HighProtein is essential to the human body and plays a huge role in building and preserving muscle mass.
It provides 4 calories per gram, which is the same as carbohydrate, but significantly less than fat which provides 9 calories per gram.
But how much do you actually need?
between the influence of pro bodybuilders, the false idea that more is better and the power and sway of supplement companies you’d be forgiven for thinking your diet has to be predominantly protein based to see any progress.
In reality, this isn’t the case and it has been shown (1, 2) that optimal daily protein intake for both muscle building and preservation is around 0.
6-1g per lb of bodyweight.
[ref: liftlearngrow.com]
Myth: You Have to Eat BreakfastListen to some people and you’ll easily believe that if you don’t eat breakfast you’ll soon perish and die.
However, a look at the research shows that a lot of the usually touted evidence that says you need to have breakfast “lacks probative value” and involves “biased research reporting."
in actual fact the belief in the idea we need breakfast outweighs any scientific evidence pointing to the same conclusion.
A review paper (3) shows that existing evidence in favour of eating breakfast is weak and that research shows no cause and effect link between skipping breakfast and energy balance.
You see, some people get hungry in the morning and function better with breakfast whereas others can forego breakfast to eat later in the day and function just as well.
For weight loss or gain, your total calorie intake across the day will be the determining factor, not whether you ate breakfast.
[ref: liftlearngrow.com]
Myth: Fasting Is Bad for YouI’m not sure where this myth comes from,
Maybe it’s the false idea that skipping breakfast is bad for you or the idea that if you fast for any period of time then you’ll enter starvation mode,
Whatever the case is,
There are in fact numerous studies that show there are numerous benefits to intermittent fasting;
fasting was shown to increase fat oxidation after both 12 and 36-hour fasts. (4),
Research (5,
6) has shown to increase both total and pulsatile (7) growth hormone concentration in the body after fasting. growth hormone is responsible for facilitating fat burning,
Muscle gain and more. (8),
Intermittent fasting (9
[ref: liftlearngrow.com]
Myth: You Need to Eat 5-6 Small Meals a Day to Boost MetabolismResearch (12) shows that increased meal frequency does not lead to an increase in calories burned,
The study compared 2 groups;
one high meal frequency with 6 meals a day,
The other low meal frequency with 3 meals a day,
The study concluded; “increasing mf [(meal frequency)] does not promote greater body weight loss.”,
In addition,
A review of multiple studies of human feeding concluded there is no difference in total calories burned between frequent and infrequent meals when an equal number of calories are consumed (13),
What does this mean for you? eat as often as you want,
Whether that’s 2 times a day or 8 it’s up to you. at the end of the day
[ref: liftlearngrow.com]
Myth: The Body Can Only Process 30g of Protein Per MealThis myth has been around for as long as i can remember and although it has been disproven by numerous people it still circulates in all the fitness and bodybuilding forums,
Where did the myth come from? i’m not sure anyone knows for sure but the consensus seems to be that it was sparked by a research paper looking at the absorption rate of protein,
Which found that 30 g so protein was absorbed within 3 – 4 hours (14),
From this study, The myth was born, However, The truth is,
It doesn’t matter if you eat 10 g or 50 g your body will be able to process it and put it to use
[ref: liftlearngrow.com]
Myth: You Can Spot Reduce FatSorry to break it to you but you can’t singularly target one place on your body to lose fat,
It’s just not the way it works,
Instead,
You will lose fat from across the body with the hips and thighs typically being stubborn areas for women and lower back and abs for the guys,
In a 2007 study (17) led by the university of connecticut,
They took over 100 participants and studied them for a 12-week period. during this time,
They performed a supervised resistance training programme in which their non-dominant arm was trained selec,
The results measured by mri showed no discernible subcutaneous fat loss difference between arms
[ref: liftlearngrow.com]
Myth: You Need to Cut Carbs to Lose FatCutting carbs is often seen (wrongly) as the holy grail of fat loss and is touted by some people as the best and ‘only’ way to lose fat.
The reason they say this is because carbs raise levels of insulin in your bloodstream which in turn blocks the release, this is true.
One of the functions of insulin is to promote the storage of nutrients and prevent the release of energy until levels have returned to normal.
It’s because of this function of insulin that there is a school of thought that advocates low carb diets, stating that low carb diets won’t elevate your insulin levels and therefore will result in a greater amount of fat loss compared to a high carb diet, now whilst research does show that low carb diets can result in weight loss.
This likely because low carb diets cause you to eat fewer calories you’re in a calorie deficit.
Which is likely a result of an increased protein,
not because of its effect on insulin,
in my opinion, this point is summed up perfectly in the following quote from james krieger at weightology.
Net;
“one misconception regarding a high carbohydrate intake is that it will lead to chronically high insulin levels, meaning you will gain fat because lipogenesis will constantly exceed lipolysis (remember that fat gain can only occur if the rate of lipogenes,
the bottom line: carbs don’t make you fat, a calorie surplus makes you fat.
[ref: liftlearngrow.com]
Myth: You Need to Do Cardio to Lose WeightThe truth is you could lose weight without doing any cardio at all as weight loss is a result of the manipulation of your daily calories to put yourself into a caloric deficit.,
Kansas state university professor mark haub showed that when it comes to weight loss,
A calorie really is a calorie and that regardless of its source,
The energy balance equation rules supreme, To illustrate this point for 2 months mark ate a diet entirely of twinkies,
Sugary cereals, Cookies and protein shakes and during this time,
He lost a staggering 27 lbs. (27)
[ref: liftlearngrow.com]
Myth: You Should Stretch Before You Lift WeightsWe’ve been led to believe for a long time that we need to warm up,
Stretch and then start working out. however,
Evidence now shows that static stretching before you lift weights negatively impacts performance in the weights room,
One research study (28) shows that static stretching before weight lifting causes a significant reduction in strength,
Even in stretches lasting as little as 45 seconds or less,
Another study (29) also found that stretching the lower body before working out decreased strength and stability in the lower body during exercise,
Finally, another study (30) found that static stretching before working out decreased strength in lower and upper body exercises in both trained and untrained men.
[ref: liftlearngrow.com]
Myth: You Have to Train Every Day to See ProgressSome people would have you believe that you need to train 6-7 days a week to stand any chance of seeing the results you want.
They’ll tell you that any less will not result in an increase in strength or muscle mass but is this true? simply put, no it’s no.
Research shows that training as little as once a week can still induce strength gains.
A study (31) conducted with 18 subjects aged between 69-75 found that “one set of exercises performed once weekly to muscle fatigue improved strength [just] as well as i know, i know, this study was conducted with older adults what about the younger generation? a study conducted (32) with 7 women and 12 men (average age 30 years) looked at the differences between.
High frequency training (hft) group.
Low training frequency (lft) group (training 1 time a week, 9 sets per muscle group per session).
They studied them to see the effect of training frequency on lean mass and strength improvements and after 8 weeks of training, the study concluded that there were “no mean differences between groups that were significant"
they went on to say that the results suggest that hft and lft of equal set totals result in similar improvements in lean mass and strength, following 8 weeks of strength training.
These studies and others out there tend to show that strength and muscle mass can be gained and maintained with a reduce training frequency
[ref: liftlearngrow.com]
Myth: Training on An Empty Stomach Is Bad for YouContrary to popular opinion you can train on an empty stomach without fainting,
Losing your muscle mass or having your performance affected.,
Studies have shown that training in a fasted state can provide the following benefits:,
An increase in growth hormone which works to protect lean muscle and promote muscle building in the body (33,
34),
An increase in fat burnt when training fasted compared to a fed state. this is a result of increased fat utilization for energy for those exercising fasted. (35,
36),
Important note: if you’re training on an empty stomach it’s advisable to take bcaa prior to working out to help prevent the breakdown of your muscle mass which can occur when training in a fasted state. (37)
[ref: liftlearngrow.com]
Myth: Weight Training Will Make Women ‘Bulky’This is probably one of the worst offenders, it’s completely unfounded and has led many women astray,
i want to make it abundantly clear that lifting weights without consideration for effective programming and nutrition will not make anyone ‘bulky’ or muscular, man or women,
it takes consistent effort and dedication to build muscle, it’s nothing something that will happen by accident or after just a handful of workouts,
the truth is there are numerous benefits that women (and men) can get from lifting weights regularly,
injury prevention (38),
increase bone density (39),
increases resting metabolic rate (40),
builds muscle and strength,
improve posture,
stress reduction and mood improvement.
[ref: liftlearngrow.com]
Myth: Hardgainers Can’t Gain MuscleIt’s kind of like saying overweight people can’t lose weight…it’s ridiculous. sure,
Some people find it more difficult to lose weight,
Whether its mental,
Physical or both they just seem to struggle more than most to effect a change,
The same goes for “hard gainers”,
It’s not that they can’t build muscle it’s more that they have a harder time doing it. it’s true genetics play a role,
(41) which is why some people can look at a barbell,
Eat a mere 2000 calories and be ‘jacked’ in no time
[ref: liftlearngrow.com]
Myth: If You Miss A Training Session, You’ll Lose All Your GainsWe’ve all been there, training 3+ times a week in the gym and things are going great.
Then out of nowhere work gets unexpectedly busy and you find you can only get to the gym once or twice a week,
panic sets in and you start thinking that you’ll regress on all your lifts and your hard-earned gains will diminish…but is this actually the truth or an unfounded fear?.
Let’s look at what the science says.
A study conducted by graves et al (42) found that reducing training frequency from 2 – 3 times a week down to either 2, 1 or 0 times a week resulted in 70% strength loss in those who train 0 times but no loss in strength for those training once or twice.
Another study (43) looked at the retention of strength at reduced training frequencies and also found that 1 session a week was sufficient in maintaining strength in trainees.
Finally, a study (44) comparing strength in 2 groups of untrained women who either performed one or two weekly sets of leg press found that results were “statistically similar”,
there you have it,
you can easily maintain your strength with a reduced training frequency, so if you need to drop down to training 1 or 2 days a week for a while don’t sweat it.
[ref: liftlearngrow.com]
Myth: You Can’t Build Muscle If You’re Over 50As we age we begin to lose skeletal muscle mass and strength, through a process called sarcopenia (45).
It’s because of this process that some people will have you believe you cannot gain muscle as you get older.
however, research (46) shows the positive effects of resistance training in men 50 and older.
Sure, it may be slower than when you’re in your 20s and your response and recovery will not be as good but if you adhere to the principle of progressive overload, follow a well-constructed workout programme and eat appropriately for your goal you can.
[ref: liftlearngrow.com]
Myth: Squatting Is Bad for The KneesSquats.
Some people consider them the king of the lower body, others swear that they’ll ruin you and then, of course, there are some people in the middle, but what’s the actual answer?.
The truth is squats are a fantastic exercise for building muscle and strength in the lower body but if you perform them with bad form and a weight that’s too heavy for you they can cause knee problems.
However, if you work with the correct weight for your ability and focus on good form and control throughout the movement you can squat pain-free and without any risk to the knees.
This is backed by a research* study that concluded that “the squat does not compromise knee stability and can enhance stability if performed correctly.
” another study (47) that found squatting had no negative effect on knee stability
however, if you simply cannot get on board with squats for whatever reason that’s ok, there are plenty of alternatives you can use to train your legs.
[ref: liftlearngrow.com]
Myth: Supplements are required to help you lose weightFact: there is little evidence that most supplements even work, other than the placebo effect.
In fact, most of the claims are hype from the supplement manufacturers.
There are some that will help you to lose weight over a few months, but they are not a substitute for diet and exercise.
[ref: healthylivinghabits.ne]
Myth: Cheese is bad for weight lossFact: one danish study found cheese eaters possessed a form of gut bacteria that helps increase metabolism and prevent obesity.
Moderation and a recognition of calories is still key and not the specific foods you eat, for example, cheese has many more calories than tomatoes, kale or lettuce, so would you rather eat a small cube of cheese or a large salad? the choice is yours.
[ref: healthylivinghabits.ne]
Myth: Weight loss is better achieved in a groupFact: some individuals do succeed better in groups such as weight watchers, and to an extent science does back this up.
However, everyone is different and some people will do better on their own; it is simply a case of finding what works for you.
[ref: healthylivinghabits.ne]
Myth: People inherit obesityFact: although it is sometimes linked to genetics, there is little evidence that obesity is inherited.
As discussed earlier, some aspects of metabolism are inherited alongside a tendency to be a certain body shape.
However, environmental factors are much more likely to cause obesity.
A healthy diet and exercise can help overcome combat genetics.
[ref: healthylivinghabits.ne]
Myth: Wheat intolerance is the cause of being overweightFact: although a wheat intolerance has been linked to bloating, there is no evidence that being overweight is linked to intolerance to wheat.
[ref: healthylivinghabits.ne]
Myth: Frozen fruit and vegetables are not as healthy as fresh onesFact: some vegetables are actually best frozen, for example, peas.
There is little evidence that frozen vegetables or fruits are any less healthy and they allow you to enjoy a variety of choices even out of season.
[ref: healthylivinghabits.ne]
Myth: Organic food is better for weight loss than non-organic foodFact: there is no evidence of this.
Although, sometimes, organic food may taste better, non-organic foods can be used in exactly the same way and contribute to a healthy diet.
[ref: healthylivinghabits.ne]
Myth: Hot chilies can greatly help with weight lossFact: chilies have a reputation for being good for weight loss.
Very small scale studies have found minor effects that chilies can help satisfy appetite rather than help with weight loss as such.
However, this research is limited.
[ref: healthylivinghabits.ne]
Myth: A Protein Shake is the Best Post-workout DrinkNot always.
Instead, try green tea! research in kelly choi's the 7-day flat-belly tea cleanse reports that brazilian scientists found that participants who consumed three cups of the beverage every day for a week had fewer markers of the cell damage caused by resistance to exercise.
That means that green tea can also help you recover faster after an intense workout.
In another study—this one on people—participants who combined a daily habit of four to five cups of green tea each day with a 25-minute workout for 12 weeks lost an average of two more pounds than the non-tea-drinking exercisers.
Melt fat quickly with our best-selling weight loss plan, the 7-day flat-belly tea cleanse! test panelists lost up 10 pounds in one week!.
[ref: eatthis.com]
Myth: Energy Drinks Are Less Harmful Than SodaEnergy drinks like red bull, monster, and full throttle attempt to boost your energy with a cache of b vitamins, herbal extracts, and amino acids.
But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of pepsi.
What’s more, a university of maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda.
So here’s the secret that energy drink companies don’t want you to know: the only proven, significant energy boost comes from caffeine.
If you want an energy boost, save yourself the sugar spike and drink a cup of coffee.
(a cup of black joe: 5 calories.
Make this swap once a day and lose nearly 29 pounds this year!.
[ref: eatthis.com]
Myth: Diet Sodas Help Keep You SlimThe obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda—aspartame and sucralose, for instance—lead to hard-to-control food urges later in the day.
One purdue study discovered that rats took in more calories if they'd been fed artificial sweeteners before mealtime, and a university of texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese.
Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.
[ref: eatthis.com]
Myth: Going Paleo is Better for YouPaleo is one of the most-googled diets in recent years.
Bacon and steak for weight loss? yes, please! but the paleo diet is indeed too good to be true.
Although protein-rich diets help pounds fly off initially, eating a low-carb, high-protein diet can actually cause weight gain in the long-term, say spanish researchers.
In fact, their study findings revealed that those who follow high-protein diets have a 90 percent greater risk of gaining more than 10 percent of their body weight over time than those who don’t go heavy on the meat.
To reap the weight-loss benefits of the paleo diet plan–without paying for it later–nix the processed junk and oils as the diet suggests, but keep the protein in check.
Men should get no more than 56 grams a day and women should aim for 46 grams.
Take in more than the recommended amount and the excess will likely be stored as health-harming fat.
[ref: eatthis.com]
Myth: Egg Yolks Raise Your CholesterolEgg yolks contain dietary cholesterol; this much is true.
But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood.
Wake forest university researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and a study in saint louis found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.
Bonus: eggs are one of the 9 foods that shut off hunger hormones—fast!.
[ref: eatthis.com]
Myth: Dark Chocolate is Good for YouIt would be great if the only thing you had to do to eat healthy was look for chocolate bars that were darker than kristen stewart’s mascara.
Unfortunately, the secret to unlocking the health benefits of chocolate are a bit more complicated than that.
Plenty of studies have shown that polyphenols (nutrients found in darkly colored plant foods like chocolate) can do everything from lowering blood pressure to raising our ability to burn fat.
A 2013 study in the journal diabetic medicine even found that eating dark chocolate lessened the effects of high blood sugar in diabetic patients.
Unfortunately, the more chocolate is processed, the more of the polyphenols are lost.
Creating “dutch” chocolate, in which an alkalizing agent is added to the cocoa to reduce acidity, destroys up to 77 percent of the nutrients in the cocoa.
To get the health benefits that have been touted since the time of montezuma, look for a dark chocolate that says 70% cacao (or higher) on the label.
The rest? it’s just candy
[ref: eatthis.com]
Myth: Bananas Are the Best Source of PotassiumYour body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure.
One 2009 study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average american consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium.
You’re extremely unlikely to ever reach that mark—and never with bananas alone.
One medium banana has 422 milligrams and 105 calories.
Although the 21 benefits of bananasare pretty amazing, here are the sources that earn you roughly the same amount of potassium in fewer calories:.
[ref: eatthis.com]
Myth: Potatoes Are Empty CarbsOnce the proud spud stud of the american dinner plate, potatoes have been downgraded in recent years to a status not seen since the irish blight.
But unlike the commentators on cable news, the common taters in your kitchen actually have something worth chewing on.
A usda study of potatoes recently found levels of phytochemicals such as flavonoids and kukoamines that rival the amounts found in broccoli, spinach and brussels sprouts.
Kukoamines? you haven’t heard of them because they were previously believed to exist only in chinese medicinal plants, but they have been shown to lower blood pressure by decreasing free-radical damage and inflammation.
If you crave french fries, check out elevation burger: their fries are just potatoes, oil, and salt, and they’re fried in olive oil.
Also, don't worry about what time you should consume carbs.
A study in the journal obesity found that nighttime carb eaters lost 27 percent more body fat—and felt 13.
7 percent fuller—than those on the standard diet
[ref: eatthis.com]
Myth: Celery Has Negative CaloriesThe idea of “negative calorie” foods is sexy.
It’s popular.
It even sounds cool.
Snacking on celery? not so! i’m actually losing weight! the theory is simple: some foods have so few calories that the act of chewing and digesting them requires more energy than the body absorbs, resulting in a calorie deficit that leads to weight loss.
Topping the “negative” list is the humble celery stick.
At only 10 calories, much of the vegetable’s caloric content is bound up in cellulose, a fiber that passes through the system undigested.
In reality, it only takes a little more than half a calorie to digest a stalk.
Moreover, a study published in the american journal of clinical nutrition suggests the thermic effect (the increase of metabolism after eating) may be even lower after high-fiber meals
[ref: eatthis.com]
Myth: Nutrition Labels Are Always FactualHow many calories does a 100-calorie pack of mini oreos have? the answer’s not obvious. nutrition facts labels are mandated by the u.s. food and drug administration (fda) in accordance with the 1990 nutrition labeling and education act (nlea). unfortunately.
They’re not always factual. in fact.
The law allows a 20 percent margin of error for the stated value of calories and nutrients. in other words.
Your 100-calorie pack of mini oreos could.
Theoretically (and legally).
Cost you 120 calories. one study in the journal obesity that evaluated the “true” caloric content of 24 common food products found calories to be higher by an average of 4.3 percent. one popular snack’s carbohydrate content exceeded label statements by 7.7 percent according to the study. an investigative piece by the new york times’ calorie detective found similar.
Unsettling results. of the five everyday food items from chains like subway.
Starbucks
[ref: eatthis.com]
Myth: Organic Produce is More Nutritious Than ConventionalSo you’re at the grocery store, and there they are: romaine hearts.
They look great.
And right next to them: organic romaine hearts.
They look exactly the same, but they’re $1 more.
Do organic fruits and vegetables actually provide a nutritional lift? many naysayers will tell you “organic” is simply a marketing ploy and a wallet squeeze.
A recent review in the british journal of nutrition did find substantially higher levels of antioxidants and lower levels of pesticides in organic produce compared with conventionally grown, but the study authors stop short of claiming that organic produce will lead to better health, and there are no peer-reviewed studies to support that claim.
In fact, a similar well-cited analysis by stanford scientists found very few differences in the nutritional content of organic and conventionally grown foods.
The authors say the differences that do exist are so small that they’re unlikely to influence the health of the people who chose to buy (typically more expensive) organic foods
[ref: eatthis.com]
Myth: Kale is Our Healthiest GreenA 2014 study at william paterson university ranked fruits and vegetables by their nutrient density, based on their levels of 17 different nutrients that have been linked to improved cardiovascular health.
Not surprisingly, the top 16 were all leafy greens, which pack the most nutrition per calorie.
(coming in at #17 was red bell peppers.
) but kale didn’t even make the top 10.
In fact, simple spinach and even romaine lettuce beat the alleged supergreen, as did parsley and chives.
Even stuff you normally throw away–the greens atop beets–pack more nutrition.
(here's a list of the 10 superfoods healthier than kale, so you can mix up your salad rut)
[ref: eatthis.com]
Myth: Low-fat Foods Are Better for YouAs it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.
” for instance, look at smucker’s reduced fat peanut butter.
To replace the fat it skimmed out, smucker’s added a fast-digesting carbohydrate called maltodextrin.
That’s not going to help you lose weight.
A 2008 study in the new england journal of medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat.
(plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!).
[ref: eatthis.com]
Myth: “Trans-fat Free” Foods Are Actually Trans-fat FreeThe fda’s guidelines allow companies to claim 0 grams of trans fat—even broadcast it on the front of their packages—as long as the food in question contains no more than 0.
5 grams of trans fat per serving.
But here’s the deal: due to an inextricable link to heart disease, the world health organization advises people to keep trans fat intake as low as possible, maxing out at about 1 gram per 2,000 calories consumed.
If your cupboard’s full of foods with almost half a gram per serving, you might be blowing past that number every single day.
The american journal of health promotion recently published an article urging the fda to rethink its lax regulations, but until that happens, you should avoid all foods with “partially hydrogenated oil” (meaning, trans fats) on their ingredients statements.
Read more about the ingredient that eats away at your memory!.
[ref: eatthis.com]
Myth: Eating Junk Food Helps Battle StressYou’ve been there: stressed out and sprawled across your sofa with one arm elbow deep in a bag of cheese puffs.
In the moment, it can be comforting, but a study published in the british journal of psychiatry found that people who consumed the most highly processed foods were 58 percent more likely to be depressed than those who ate the least.
Your move: find a healthy stress snack.
Peanut butter and triscuits do the trick or check out the next myth.
[ref: eatthis.com]
Myth: The Caffeine in Energy Drinks Revs Up Your MetabolismCaffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply.
According to one study published in mayo clinic proceedings, a typical energy drink serves up a quarter cup of sugar—calories that hit your body all at once and trigger fat storage.
If you want to burn calories, try the brand-new miracle beverage known as…tap water.
According to a study in the journal of clinical endocrinology and metabolism, after drinking two tall glasses of water (17 ounces), participants’ metabolic rates increased by 30 percent.
Choosing the wrong drink is just one of the 25 things you're doing to slow your metabolism.
[ref: eatthis.com]
Myth: Tongue-scorching Peppers Burn Belly FatDon’t drive yourself wild—it’s okay to stay mild! although it’s true that hot sauce can boost metabolism, there’s new research to suggest more-palatable, mild peppers may have the same calorie-burning potential—minus the tongue-burning agony! study findings presented at the experimental biology meeting in anaheim, california, suggest the compound dihydrocapsiate (dct), capsaicin’s non-spicy cousin, is equally effective.
In fact, participants who ate the most dct from mild peppers experienced a metabolic boost that was nearly double the placebo group.
[ref: eatthis.com]