Exercise Mythbusters

1. It is better to only eat a big lunch and dinner than eating smaller meals throughout the day.

False, you should eat breakfast and eat small meals every 3 - 4 hours after that.

True. You should try to skip breakfast because it's unnecessary calorie intake.

False, you should eat a very small snack every hour.

True, and eating past dinner time will make you fat.

Breakfast is crucial! Eating small portions every 3-4 hours afterwards will keep you from over-indulging and feeling too full.

Explanation

Breakfast is crucial! Eating small portions every 3-4 hours afterwards will keep you from over-indulging and feeling too full.

2. To lose belly fat, all you have to do is crunches.

True. Target belly fat with ab exercises and you'll lose it in no time.

False, you need to create a workout with cardio and strength training elements to decrease your overall body fat.

True, just do 100 crunches per day and you will lose it in one month.

False, you only need to run or use the elliptical.

Crunches actually burn very little calories. Fat is normally stored on top of muscle, so you can have strong abs, but no one will see them unless you lose the fat on top. To do this, concentrate on a total body workout to decrease your overall fat content.

Explanation

Crunches actually burn very little calories. Fat is normally stored on top of muscle, so you can have strong abs, but no one will see them unless you lose the fat on top. To do this, concentrate on a total body workout to decrease your overall fat content.

3. Calorie cutting is the best way to lose weight.

False, if you exercise, you can eat as much as you want.

True, calorie cutting should do the trick.

False, you should combine exercising and a sensible diet with fewer calories.

True, cutting calories will make you thinner and more toned.

You need to combine calorie reduction with exercise in order to lose weight and boost the metabolism.

Explanation

You need to combine calorie reduction with exercise in order to lose weight and boost the metabolism.

4. You can eat as much healthy food as you want.

True - who cares about portion sizes when it's good for you!

False, you should eat 75% less.

True, as long as half of what you eat are negative calorie foods.

False, there are still calories in healthy foods, so be aware of portion size!

In order to lose weight, you have to reduce your calorie intake. Even if you're eating "healthy" food, it still contains calories that add up the more you eat.

Explanation

In order to lose weight, you have to reduce your calorie intake. Even if you're eating "healthy" food, it still contains calories that add up the more you eat.

5. You shouldn't eat before going to the gym.

True, because working out on an empty stomach means you burn more fat.

False, you should eat a light snack 1 to 3 hours prior to exercising.

True, but you should eat right after exercising.

False, you should always eat an enormous meal right before exercising.

Your body needs fuel for energy so that you can get a full workout. The longer you're able to exercise, the more calories you burn. It's best to eat a light snack, such as yogurt, fruit or whole wheat toast about 1 to 3 hours prior to exercising.

Explanation

Your body needs fuel for energy so that you can get a full workout. The longer you're able to exercise, the more calories you burn. It's best to eat a light snack, such as yogurt, fruit or whole wheat toast about 1 to 3 hours prior to exercising.

6. If you didn't sweat, you didn't have a good workout.

True, if you didn't sweat, you didn't burn any calories.

True, sweating makes you lose weight.

You don't need to sweat in order to have a good workout, nor is the amount you sweat an indicator of a good or bad workout. There are many ways to burn calories without sweating, such as walking, weight training, or swimming.

Explanation

You don't need to sweat in order to have a good workout, nor is the amount you sweat an indicator of a good or bad workout. There are many ways to burn calories without sweating, such as walking, weight training, or swimming.

7. You shouldn't eat fat at all, ever.

True. Eating any kind of fat will make you fat.

False, saturated fat actually decreases risk of heart disease.

True, all kinds of fat increase your risk for heart disease.

False, monounsaturated and polyunsaturated fats lower risk for disease.

Eating "good" fats, like monounsaturated and polyunsaturated fats are essential for good health and lowering risk for disease. Eating small amounts of fat found naturally in foods like avocados, nuts, and fish help you feel full longer.

Explanation

Eating "good" fats, like monounsaturated and polyunsaturated fats are essential for good health and lowering risk for disease. Eating small amounts of fat found naturally in foods like avocados, nuts, and fish help you feel full longer.

8. Lifting weights will make women "body builder bulky."

True, women can get just as muscular as men just by lifting weights.

False, but it will make them feel bulky.

False, women do not produce enough testosterone to become "body builder bulky."

True, but only in the targeted areas.

Women don't produce enough testosterone to become as bulky as a man. If you do feel that you're getting bigger than you like, try more repetitions with lighter weights.

Explanation

Women don't produce enough testosterone to become as bulky as a man. If you do feel that you're getting bigger than you like, try more repetitions with lighter weights.

9. Exercising will turn fat into muscle.

True. You can transform your body fat into hard muscle with the right workout and diet.

False. Fat and muscle are composed of two entirely different types of cells.

True, but only when you're young.

False, it's way too hard.

You can lose fat and gain muscle at the same time, but you can't actually turn your fat into muscle. The best way to burn fat is to increase the body's process of thermogenesis, which will burn off excess calories stored in fat cells.

Explanation

You can lose fat and gain muscle at the same time, but you can't actually turn your fat into muscle. The best way to burn fat is to increase the body's process of thermogenesis, which will burn off excess calories stored in fat cells.

10. Stretching before a workout is important.

False, stretching can make you more susceptible to injury.

True, you will be seriously injured if you don't stretch first.

False, your muscles stretch as you exercise.

True, but you probably won't be injured.

Some studies show that stretching before a workout can cause your muscles to become up to 30% weaker. Stretching had been considered beneficial, until recently. Now studies show that the 2 most common pre-running stretches for the hamstrings and quadriceps may actually reduce performance. Stretching should be done after a workout, rather than before. A good warm up should loosen the muscles and tendons, and warm up the body. This can be achieved with light aerobic activity, such as jogging.

Explanation

Some studies show that stretching before a workout can cause your muscles to become up to 30% weaker. Stretching had been considered beneficial, until recently. Now studies show that the 2 most common pre-running stretches for the hamstrings and quadriceps may actually reduce performance. Stretching should be done after a workout, rather than before. A good warm up should loosen the muscles and tendons, and warm up the body. This can be achieved with light aerobic activity, such as jogging.