There are too many fitness myths being tossed around, and it’s tricky to know what’s fact versus fiction. Below are six common myths and their actual truths.
MYTH: Muscle weighs more than fat
A pound of muscle weighs the same as a pound of fat, but a BIG difference between the two is a pound of fat takes up ~ four times more space than a pound of muscle. So someone with more muscle mass will feel leaner and appear trimmer. Not to mention muscle continues to burn calories long after your workout finishes.
MYTH: Low intensity exercises burn more fat
Our bodies are constantly burning a mixed amount of fuel form carbs and fat, the ratio just shifts depending on your activity. This gets a bit confusing because low intensity cardio can get you into a “fat burn zone”, so you might be burning a higher percentage of fat. However you can burn MORE calories and fat in a shorter period of time with higher intensity workouts.
For example, 30 minutes of walking can burn 100 calories, 65% of those calories are from fat which equals 65 calories were burned from fat. 30 minutes of running can burn 250 calories, 40% from fat, which equals 100 calories were burned from fat
MYTH: BMI defines your body’s health
Your body mass index is decided just based only on your weight and height. It’s used a quick assessment tool, but has many flaws because it does not take into account your body composition, like your body fat % and lean body mass %. ProVital Personal Training has a quick way of getting an estimate with a handheld bioelectrical impedance device. Sto
p by the office if you are curious to see your results!
MYTH: Crunches are essential for flat abs
Crunches don’t burn a lot of calories and only engage some of your abdominal muscles. Other exercises, like planks and bridges, activate your entire core. Whichever exercise you select make sure you are using proper form to avoid straining and to make your workout as effective as possible.
MYTH: Not enough sleep causes weight gains
This is true! Several studies have found those who sleep less tend to have increased cravings and appetites. One reported found those who only slept 4 hours ate an additional 300 calories, versus those who slept 7-8 hours, and those extra calories came mainly from saturated fat. The good news is any extra sleep can help mitigate these negative symptoms.
MYTH: Poor Posture is permanent
Poor posture can be formed by our everyday activities; a common culprit would be a sedentary work environment. The good news is you can counteract posture deviations with targeted stretches and specific exercises.