Top 5 Fitness Myths Uncovered!

Tuesday, January 16, 2024

Primary Blog/Top 5 Fitness Myths Uncovered!

Myth #1: You must do hours of cardio to lose weight.

Truth: When you do cardio, such as running, you are increasing your calorie burn only for the actual run time itself, increasing your hunger and likely causing you to consume more calories than you burned during your run. Instead, when you perform resistance or weight training, you increase your muscle mass and resting metabolic rate, resulting in more calorie burn throughout the day. More muscle equals a higher metabolic rate, resulting in the ability to burn more fat.

Bottom line:
When it comes to exercise for weight loss, a combination of cardio and weight training is best. Cardio-specific workouts help keep your heart and lungs healthy, improve your mood, and help you burn more calories quickly. Conversely, weight training-focused workouts will enhance muscle mass and increase resting metabolic rate.

Myth #2: Performing ab workouts daily will give me a six-pack.

Truth: While having a solid core is essential to a strong body, doing ab exercises alone will most likely not give you a six-pack. Despite popular belief, we can not spot-reduce fat. Therefore, abs come from the kitchen unless you're one of the lucky ones with the flat ab genetics who require minimal effort to get the desired washboard abs. Consistency with your core exercise routine will help you build muscle so that your abs will show off when your diet is on point.

Bottom line: Consistently strengthening your abs will improve your core strength and give you the muscles. However, much of what is required to have a six-pack comes from your diet.

Myth #3: If I lift heavy, I'll get bulky.

Truth: Many women worry that lifting heavy weights will make them bulky. Great news! Lifting heavy weights alone will not make you bulky. Heavy weight lifting increases lean muscle mass, improves the overall appearance and fat burn, and prevents osteoporosis and osteopenia. Hypertrophy (building big muscles) takes specific training programs and diets and does not happen accidentally or without intention.

Bottom line: Lift the weights, ladies; you won't get big; you'll get strong.

Myth #4: I need to exercise for an hour or more to make it count.
Truth: More is not always better when it comes to working out. Depending on the type of exercise, doing a full hour could increase your risk of injury and fatigue. HIIT workouts, for example, should only be 15-30 minutes. In contrast, a spin class or weight lifting might last closer to 45 -60 minutes. Both are effective. It all depends on your goals and your schedule availability.

Bottom line: Consistency in exercise is more important than the length of time you spend doing it. Do what you can consistently, and the results will follow.

Myth #5:
It must not have been good if I'm not sore after my workout.

Truth: Soreness is not a consistent indicator of a good workout. We get primarily sore when we use muscles we haven't exercised in a while, try something new, or increase intensity or weight. Sometimes, soreness can come from fatigue from insufficient sleep or poor nutrition. On the contrary, you can have a fantastic workout, push the bar higher, and not feel soreness at all.

Bottom line: Don't base your workouts on the level of discomfort after. Some days, you will be sore and feel great on others! Most importantly, ensure you allow your muscles to repair and recover between workouts. For my favorite post-workout recovery drink Try Amped Repair now! Free shipping on your first order!

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Hi, I Am Jaime Duggan

CEO Of Empowered Health

Your dedicated healthy lifestyle coach and certified personal trainer. I'm here to guide you through a transformative journey of wellness, offering personalized strategies for proper nourishment, effective exercise, and quality rest. Beyond the scale, we'll focus on holistic well-being, emphasizing sustainable, empowering habits for a happier life. I cherish family time, wholesome cooking, joyful physical activities, and reading, which fuel my own health journey. Ready to become your best self? Let's embrace this wellness journey together!

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