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Exercise & Nutrition Myths in Bodybuilding

Exercise & Nutrition Myths
Exercise & Nutrition Myths in Bodybuilding

There millions out there who have struggled and given up on exercise and nutritional programs.  They’ve struggled because they been influenced by bad advice and have succumbed to the plethora of myths surrounding exercise and nutrition.
 For the sake of those who haven’t given up and are seeking better information I’ve laid out 10 exercise and nutrition myths you should know about.

1.Resistance training will make a woman look muscular
There are thousands of woman out there who are afraid to take the leap to resistance training because they’re afraid they’ll become muscular and look masculine. 
The fact is, the average woman’s body does not produce nearly enough testosterone to maintain or get close to the type of muscular physique a professional female bodybuilder sports. Resistance training helps strengthen your muscles and tone you up.
 Projected outcome?  You’ll look feminine and hot! Not masculine and jacked and if for some off chance you realize your bulking up then lighten lessen the resistance and increase the repetitions. Here are other benefits of resistance training.

2.You can eat as much healthy foods as you like
Mmmm, not so fast.  Oatmeal is healthy, I believe most of us would agree but I’m looking at a 42 oz.  jar of the stuff and it’s telling me that a serving size is a half cup (dry) and that each serving packs 150 calories!  Okay, not bad.
 But would eat 4 cups of oatmeal in one sitting?  Not only is 600 calories a lot to have all at once but chances are you’ll be mixing it with raisins, milk, strawberries and blueberries.
 You might be dealing with 900 calories by the time you’re done and if you’re daily calorie requirement is 2000 calories you’ve pretty much made things bad for yourself.

3.Eating late at night will make you gain weight
Our metabolic processes slow down at night and that applies to the “graveyard shifter” too.  It’s not eating late at night that is the culprit; it’s what you’re eating. 
Eating carbs late at night, even cereal, is asking for trouble and a love handle.  If you’re hungry here’s a suggestion - try drinking a full glass of water and eating a rice cake (contains no fat, no cholesterol, no carbs). Perhaps an even more delightful option is a cup of grapes (1 serving has less than 70 calories).

4.All fat is bad
This myth is one of the most widespread but research has shown that some fats are very necessary for us to function properly.  Stay away from foods that are high in saturated fats and trans fats.
These are the types of fats that go to your belly, your butt, your thighs and your face.  Not only that, they can increase the likelihood of you being a candidate for high cholesterol and similar conditions.
Make friends with foods that contain polyunsaturated and monounsaturated fats.  These fats have built a reputation for aiding the lowering of cholesterol. Sources of good fats include nuts, salmon, olive oil and avocados.

5.Drastically cutting your calories will make you lose weight
Initially it might but pretty soon your body’s going to realize it’s not sure when the next meal’s coming and it will hold on to ever bit you give it and store it as fat.
 The second problem with cutting your calories drastically is that you’ll be taking away fuel your body desperately needs to function. Without fuel your workouts will not yield the results you want.
 One suggestion is to eat smaller meals more frequently throughout the day.  As a rule you never want to get too hungry or it could send you into a feeding frenzy…especially when the guy in the next cube is eating fries and a juicy burger.  By spreading out your calories throughout the day, your body will be able to process what you give to it more efficiently and it will boost your metabolism, which in turn may help you lose weight.

6.You have to go to a gym to have a great workout
I like being at the gym because I enjoy being around people who are working out.  It motivates me.  But beyond that being at the gym bears no weight on whether I have a great workout or not.  A great workout is all about intensity.
 If you can get that intensity mountain biking, hiking, jogging a trail, playing tag with your kids or running on your treadmill to an episode of “House” then you’re doing an excellent job.
 Depending on your gym, it might be even more of a distraction and an inconvenience than you’d think.  I’ve had memberships at gyms where I’d have to wait for an hour to get on an elliptical machine and couldn’t get to the weights I wanted because a group of four workout buddies sat in one area for what seemed to be a life time.

7.Exercising for less than an hour is useless
I once had a trainer who would see me for 30 minutes every session.  When I was done I was a sweaty mess and thought I was going to die… at least until I got in better shape.
  In as little as 30 minutes you can do an entire body workout.  If you’re facing time constraints one trick is to get up early in the morning and do cardio for 30-35 minutes and then in the evening do your full body workout for 20-30 minutes.  Guess what, your body doesn’t care that you split it in two… it just cares that you did it.

8.If you’re not skinny you’re not fit
I used to play rugby with a small league two years ago and every time we practiced, coach would have us run these routines to a timer.  There was this one chubby fella who just seemed to have stamina to no end.
 He was the perfect example of an endomorph but we fell like flies around him and he’d keep running and running.  He never won the challenge that I ever witnessed but he was always in the last three or four.  He was not skinny but he was fit.

9.You can’t treat yourself to “bad foods”
Approaching nutrition in this way is one of the worst things you can do. You’ve worked hard and you’ve seen your accomplishments.  There’s nothing wrong with having a chocolate bar or a piece of your favorite cake couple of times a week.
Once you’ve pushed you metabolism up to where it should be a piece of chocolate every now and then will be zapped out of your system within a matter of two hours… if that.  Just don’t overdo it.  Over doing food consumption is what gets you to a bad place physically to begin with…even with healthy foods.

10.“I’m not losing weight so I must be doing something wrong”
Nothing could be further from the truth.  Evaluating yourself by weight loss alone is reasonably pointless. This is a sore point for those who do resistance training.
Resistance training builds muscle (more so in men than women) which helps increase your metabolic processes, which in turn burns fat. When you started out you weighed 200 pounds and you were fat.
Now you weigh 215 pounds but you’re a lean and toned.  Whoa is me… have you taken a look in the mirror lately? You look great! Love it, don’t hate it!

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