4 Common Fitness Myths - Debunked!

It's really easy, especially when you are just starting your health and fitness journey, to fall into traps of believing myths that people tell you. Here are a few myths that I have heard as a personal trainer over the years. It's best to put these to rest before you start believing them!

4 Common Fitness Myths - Debunked!

MYTH: Women should lift light weights so that they do not get "bulky."

TRUTH: The genetic and hormonal makeup of the female body does NOT allow us to get bulky like our male counterparts. The more we lift, the more muscle we gain and the less fat our bodies hold on to - muscle takes more energy (or calories) to maintain on our body. That means, the more we lift, the faster our metabolism. What woman doesn't want that?

RELATED: Try one of our weightlifting workouts!

MYTH: Doing cardio will get me skinny.

TRUTH: While you do need to do cardiovascular exercises to lose weight and to strengthen our heart, it's not effective if you don't combine it with a strength training component. You may see a few pounds drop off the scale, but you won't achieve the toned look you are going for! You will begin to resemble what's called, "skinny fat."

MYTH: 2-hr cardio sessions will help me achieve my goals.

TRUTH: Um, no! 2-hr cardio sessions will not only leave you exhausted, "skinny fat," and ravenous, but they will also leave you breaking down precious muscle that you worked hard to gain. Your body needs recovery time and you owe it to yourself. Keep your cardio to no more than 45 minutes and ALWAYS do it after you lift (on days that you do both)!

RELATED: Try one of our cardio workouts (that don't last 2 hours!)!

MYTH: If I want toned abs, I should do ab exercises.

TRUTH: Nope! You CAN'T spot-burn fat from your body. Focusing on one muscle group vs another does not melt fat from that area - and that goes for abs to buns to biceps. You need a steady plan for your entire body to achieve your goals.

RELATED: 5 Reasons Why You Need a Fitness Plan

As a side note, if you start going back to the gym and start working abs, you may find that your midsection looks a little bigger! It's because you are gaining muscle size in your abdominals but still retaining the fat around them.

Let us guide you on 4-week, 6-week and/or 12-week strength training and cardio exercise program that will have you on the path to the body you have always wanted! Learn more about our workout plans here.

What myth did you believe?

Clean Eat Education: Negative or Zero Calorie Foods

Your body uses calories in each function that it does, from blinking your eyes to typing on your computer to physical movements, that it obtains when you eat food. Zero calorie foods, or Negative calorie foods, are foods that you consume that actually require more calories to breakdown and use as energy than the amount provided by the food itself. These foods can be a tremendous help when battling hunger and can help you feel more satisfied throughout the day. Beware though, you should still be eating foods that are good sources of protein, carbohydrates and fats - don't just eat negative calorie foods!

Note: There are many other negative calorie foods. This is not a comprehensive list.

What is your favorite negative calorie food?

Clean Eat Education: Cholesterol - What's Really Behind Those Numbers

You hear the ads left and right - "Lower Your Cholesterol," "Part of a Heart Healthy Diet." But what does that really mean? Is everyone at risk of having high cholesterol and should I avoid certain food groups all together?  Not entirely!

There are 3 types of cholesterol in the body:

1. LDL - This is the lower density cholesterol and is also known as "BAD" cholesterol. 
2. HDL - This cholesterol is higher density and is the "GOOD" cholesterol.
3. Triglycerides - This cholesterol, in a simple sense, is just your body's fat storage.  

You can remember which one you want, the HDL, by simply remembering that your goal is to make your body more lean, more dense with muscle. Therefore, the higher muscle density your body has the more toned you will look and faster your metabolism will be. Hence, you want a higher number on your HDL cholesterol.

What does Cholesterol do? Is it really that important?

The short answer - it controls A LOT and YES, it IS that important!

Cholesterol is responsible (partly or solely) for the following functions:

1. Essential in proper adrenal function including producing cortisol, corticosteroids, aldosterone and more. This is HUGE!! You will NEVER reach your goals if your adrenals do not function properly. 
2. Metabolism of fat soluble vitamins - A, D, E and K
3. Conversion of sunshine to Vitamin D
4. Aids in producing stomach bile - essential to the breakdown and metabolism of the food you eat
5. Involved in producing sex hormones - androgens and estrogens

How do I determine my cholesterol levels?

You will need a blood test to determine your cholesterol levels. This can be ordered fairly quickly and easily by your Primary Care Physician and is covered by most insurances at the time of your yearly physical.

Do you have high LDL and/or triglycerides?

We will talk soon about natural ways to lower your cholesterol.