Avoid These Top 5 Workout Myths

Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob's "cutting edge" theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inches from their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up.

The sad thing is most people believe what they hear from so-called uninformed myth spreaders. After consulting with thousands of people, I have heard every possible workout myth known to man, and continue to de-bunk myths daily. Listed below are my all time 5 favorite workout myths. Always look for the science and logic behind what people claim. Don't automatically assume it is true unless studies back it, or specific quantitative results are shown.

After reading my 5 workout myths, you will be able to finally protect your own workout results, and share the fitness truth with others.

Myth 1 - Doing crunches, or abdominal work will decrease fat in the stomach area (If you do thousands of crunches, then you will have a flat stomach.)

This is what some infomercials preach. They state you can obtain a flat, beautiful, stomach by using their simple ab machine. All you need to do is exercise 2 minutes per day, and voila!

Please note, dear reader, you can't SPOT REDUCE! By doing a specific exercise for a certain muscle does not make fat suddenly vanish. Fat is lost over time by burning more calories than the body consumes on a regular basis. Fat will then disappear throughout your entire body, and you don't have control of where it comes off. Doing a certain exercise for a specific muscle will only guarantee a stronger, more fit muscle.

The SECRET keys to fat loss are decreasing caloric intake, increasing activity for an extended period of time, and incorporating a workout of strength, cardio, and flexibility.

Myth 2 - Lifting heavy weight for 8-12 reps will build big muscles (especially women.) You should lift very light weights and do a lot of reps, 20 +.

This is one that NEVER seems to go away. It keeps coming back to haunt me again, and again, and again. Ladies, doing heavier weights WILL NOT suddenly turn you into the Incredible Hulk. Your objective should be to maintain, or slightly increase your fat burning lean tissue. In order to do this you must increase the intensity of the exercise by elevating weight, number of reps, or decreasing rest time between sets.

If you increase intensity regularly, you will see good results. If you do not, you will get the same results you have been getting. Increase the intensity until you are happy with the progress you have made, and then maintain the same intensity level.

Women, generally, don't have the physiological make-up to develop big muscles unless they use steroids, and train with gut busting intensity. Most men workout a lifetime, and won't build big muscles. Ladies, please don't worry; challenge yourself in the gym.

Here is a valuable free resource to help you stay informed of the health, and fitness trends by letting you know what works, and what doesn't.

Visit Wellness WORD Newsletter in Multimedia at http://www.WellnessWord.com

Myth 3 - For resistance training, you need to do 3 sets of 10-15 reps, 3 exercises per body part, and a frequency of 3 days per week.

Where the heck did 3 come from? 3 X 3 X 3? I think someone, many years ago, decided 3 was a good number to use, and people started to believe in this myth.

How many sets are really needed? According to scientific studies, the exact number of sets needed to stimulate lean tissue development is one, if preformed at 100% momentary muscle failure. A single all out set is the ideal stimulus to trigger lean tissue development. All other sets only hinder the recovery process when lean tissue develops.

Rest- people generally don't get enough rest between workouts. Please be aware that the higher the intensity, the more rest is required between workouts to allow lean tissue development. If you workout (strength train) too soon, before you are fully recovered, you will short circuit your results.

It is better to wait longer between workouts, then to workout not fully recovered.You WON'T lose your muscle tissue if you don't workout for 2 weeks.

Ideal rest times (depending upon intensity) are anywhere from 3 - 10 + days between strength training workouts.

You will need to track your progress to determine when your gains cease. When progress stops, increase your rest time even further.

If your strength keeps increasing during each workout, you are assured of getting optimal rest between sessions.

Myth 4 - All I need to do is cardiovascular training to be in shape.

Wrong! Please don't make this mistake! Cardiovascular exercise is only one piece of the workout puzzle. To design an optimal fitness program, incorporate cardiovascular exercise, strength training, and flexibility into an efficient, results producing program.

Cardiovascular exercise will do very little to increase your flexibility, and maintain or increase your lean tissue. If you avoid any of these three components, you are decreasing your results by one third.

As a result of the aging process, on average, 5-7 pounds of muscle is lost each decade, that is, if you don't strength train.

Myth 5 - All fitness equipment is good if you use it.

All fitness equipment is not created equal, especially home fitness equipment advertised in infomercials. Some pieces of fitness equipment are not well built, and can cause injury to specific individuals resulting from medical limitations.

My advice is to clear your exercise program with a physician prior to exercising or buying home gym equipment.

Home Gym Shopping Secrets is a great consumer awareness guide to rely on prior to purchasing home gym equipment. This guide will take you by the hand and show you what to buy, what to avoid, and why.

Home Gym Shopping Secrets http://www.HomeGymShoppingSecrets.com

Another tip I recommend is never plan an exercise program without input from an Exercise Physiologist, Certified Personal Trainer, or Physical Therapist.

___________________________________________________________

For additional health and fitness tips visit Wellness Word "Multimedia" Newsletter at http://www.WellnessWord.com ___________________________________________________________

*** Attention: Ezine Editors / Website Owners *** Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way.

Jim O'Connor - Exercise Physiologist / The Fitness Promoter

Copyright (c) - Wellness Word, LLC

Jim O'Connor, Beverly Hills celebrity fitness consultant, has conducted thousands of personal fitness consultations with celebrites, business executives, and highly motivated individuals throughout Los Angeles. He is the Chief Exercise Physiologist for Wellness WORD, LLC, a health, fitness, and nutrition promotion company. Jim is the author of a well known, world wide multimedia newsletter called Wellness WORD, published online every other week promoting the health and fitness truth. He also is the author of a popular ebook called Home Gym Shopping Secrets. http://www.WellnessWord.com/

http://www.HomeGymShoppingSecrets.com

---

Exercise and Losing Weight for Life ? Avoid the #1 Mistake Everyone Makes!

Do you ever feel like you are working out so... Read More

The Two Greatest Myths About Abdominal Exercises

If you have ever read a fitness magazine...If you have... Read More

How to Get The Most From Your Home Workouts

A recent study found that home workouts may do even... Read More

Benefit of Pilates

One of the main benefits of Pilates is it refreshes... Read More

Get Fit From Home-Part 2

Using The StairsNot everybody has stairs in their home, but... Read More

Bodybuilding and Exercise ? The Ten Commandments in Making of a Champion!

1. Fill your life up with different hobbies! ? Bodybuilding... Read More

15 Quick Tips for People Who Dont Like to Exercise

We've all had days when we don't have the energy... Read More

Exercise and the Time Clock

I have to admit that I sometimes find it amusing... Read More

Warning! Lack Of Exercise Could Be Harmful To Your Health

You know it's bad when the Surgeon General issues a... Read More

The History of Pilates ? It All Began With One Sickly Child

A look into the history of Pilates helps you understand... Read More

Should You Train Before Bedtime?

A Japanese study found that if you exercise at night... Read More

Use an Exercise Training Diary to Keep Your Workouts on Track

A road map is a very handy tool when you're... Read More

Why Core is Key

Do you currently suffer or have you ever suffered from... Read More

Top 10 Reasons To Exercise In The Morning

If I had to pick a single factor that I... Read More

Is It Safe To Start An Exercise Program?

I think the real question is "How safe is it... Read More

Different Exercises Schedule to Combat Diabetes, Arthritis, and Obesity!

Different Health Problems generally do not allow us to do... Read More

Try Different Forms of Exercise for Success

If you have always used free weights, then switch it... Read More

Athletics and Winning

Athletics are pretty cut and dry in one regard; the... Read More

Complete Physical Transformation Using The Purposefully Primitive Fitness Methodology

The Purposeful Primitive approach to the art and science of... Read More

Yoga

Yoga traditionally conjures up images of long hair, loin cloths... Read More

Metabolism: How to Increase Your Metabolic Rate?

Metabolism is a process by which the body burns the... Read More

Best Flat Tummy Exercises for Great Female Abs

Are there flat tummy exercises that are the best for... Read More

Defeating Back Pain Forever

Back pain, one of the most common physical, and debilitating... Read More

Interval Training

Are you in an exercise rut? Do you want to... Read More

Exercise Tips

Exercise TipsThe most effective exercise regimen includes both strength training... Read More

The Importance of Stretching Exercises

Muscles and connective tissues shorten over time and that results... Read More

The Bad Workout: Some Advice for Female Bodybuilders

Bad workouts. We have all had them at some time... Read More

Exercising With Kids -- Tips For Parents

Making exercise a priority is a challenge for everyone. And... Read More

Anywhere and Anytime Exercises

These type of Exercises generally makes your body strong and... Read More

Overcoming Resistance to Exercise

Are You Destined to Sit on the Couch?If someone mentions... Read More

Debunking Common Exercise Myths, Part 1

Myth #1: Heavy weights make you "bulky"Heavy weights typically do... Read More

Bodybuilding Training Tips ? To be a Champion!

Twenty two years ago I fell into the world of... Read More

6 Things A Norwegian Fable Teaches Us About Healthy Perseverance Part 2

4. Ideas, goals and dreams have a shelf life. The... Read More