That's Fit

Just yesterday I caught an old episode of the popular Discovery Channel show Myth Busters. In the ten minutes that I watched, I saw the hosts try to dispel the myth that if someone holds onto too many balloons, they will be lifted off of their feet and soar into the sky. I wish I could tell you how it turned out, but I had to hit the gym so I never saw the end. But, my dash for the gym, coupled with what I had just watched on TV, led me to think of the following:

FITNESS MYTH BUSTERS!!

It's all too often that people hear things, or read things, or hear things that other people have read, etc. about what constitutes a healthy diet and exercise program. Other times people just kind of wing it, doing their best to make it up as they go along. Is that the right way? Wait -- IS there a right way? Or are all the things we've heard that people do to get in shape merely things of myth? Ahhh -- let's find out!!

MYTH #1 - I Want to Lose Weight in My Stomach, So I'm Going to do Some Ab Exercises

Sorry, but you can't lose weight or inches only from a specific area on your body. While it is possible to tighten and tone that area, body fat cannot be "spot reduced," but will instead peel off of you in an even fashion with proper diet and full-body exercise. Abdominal exercises would certainly help tone the muscles in your midsection, but they really won't do much to help you lose weight.

MYTH #2 - To Lose Weight, You Need to Eat Less

Sorry again. I've already mentioned this one a few times on this blog, but the key to weight loss through diet is to eat 5 to 6 small meals throughout the day. The three squares a day is a very American tradition, which is why many other countries are still not facing the climbing rates of obesity and heart disease that we are (although, a few of them are starting to catch up). So, the opposite of this myth is actually true: To Lose Weight, You Need to Eat More (frequently). And, just in case you didn't know, it's eating more healthy foods -- not Value Meals from McDonalds.

MYTH #3 - Weight Training Makes You Big and Bulky

Yes, weight training can make you big and bulky, but only if you tailor your workouts to provide you with those results. If you'd prefer a more streamlined physique, know that weight training (aka resistance training) can help you burn calories, offer cardiovascular benefits, develop a lean and toned shape, and can increase bone strength without bulking you up. Again, this is all contingent upon how you fashion your particular resistance training workout.

MYTH #4 - Carbs Make You Gain Weight

True and false. Simple, fast-acting carbohydrates that ring in high on the glycemic index (such as white rice and white bread, fruit juices, candy, etc.) lead to weight gain. But, complex, slower-acting carbs (such as whole grains and vegetables) are very rich in fiber, thereby aiding in proper digestion and the breaking down of nutritional essentials. In short, carbs should not be avoided altogether, just those that are high in refined sugars.

MYTH #5 - Don't Eat After 9:00PM

This is probably one of the more common myths out there. It essentially stems from the three-meal-a-day construct, leaving your dinner at around 8pm to be the last thing you eat until breakfast. In fact, the word breakfast itself is derived from combining the words Break and Fast; in other words, breaking the fast from the night prior. How this relates to the myth about not eating at night is that it was once believed that because you are sedentary when sleeping, the late-night calories you consume will not be burned and will instead be stored as fat. Not True. Not true at all, in fact. This is because your body continues to burn calories while you sleep, albeit to a lesser degree than while you're awake. Therefore, you need to be sufficiently fed before hitting the sack to prevent your body from going into a catabolic state. Think about it, if your last meal is eaten on 8:00pm and then you don't eat again until breakfast at 8:00am, you have just gone 12 full hours without a stitch of food. Remember, the key to losing weight is to never be hungry (or, the opposite: stuffed, either), which is why eating 5 to 6 small meals throughout the day is the best way to go. And, making your last meal or healthy snack (preferably, one that is slow digesting -- like cottage cheese) one that is eaten later at night is, despite what some may say, a very good idea.

There it is, my own version of That's Fit Myth Busting. Maybe not as interesting as finding out how many balloons it takes to lift someone into the stratosphere, but hey, this is only the first episode!!