Looking for fitness tips? Read on for some you should definitely avoid!
- Weights make you bulky
This myth is especially common among women. Lifting won’t make you instantly big, to get there takes a lot of extra food and dedication. Weight will actually help with weight loss and can maintain your body size without growing bigger
- Stay in the fat burning zone
Research has shown that high intensity workouts will actually result in more weight loss. The reason for this is the body continues to burn fat for hours after the workout. This means you can work at for less time (at a higher intensity) and get more results faster!
- Machines are better than free weights
If youâ€™re new to a gym the machines can be easier. However, the free weights offer a more complete workout by using more muscles groups and stabilising muscles to help you balance. This means more muscles being used and more functional strength needed in day to day life.
- Workout in the morning
The best time to workout is when you can make it! Whether at sunrise or sunset it has to fit your schedule. Some people actually work better at night when more awake. Calories burnt in the day are the same no matter when. Ensure to get adequate nutrition WHENEVER you exercise.
- Scales measure progress
Ever heard the phrase, “muscle weighs more than fat”? There is some truth to this. Muscles are not only more dense but also bind with water molecules, literally increasing weight in a smaller space. Measuring parts of the body, such as the hips, waist, arms, legs etc. is a better judge of your progress. Try to do this only once a week under controlled conditions (i.e. in the morning, before food on a Wednesday), as water retention can vary.
- Cardio is the best way to lose fat
New research shows strength training is especially beneficial for weight loss. This is because using the big muscles in a more exertive way uses up more calories than slow and steady. Think of your car; if you constantly drive fast then stop you will use more fuel in more time than if you have a steady speed the whole time. This higher intensity translates to more calories burnt while out of the gym too.
- Exercise must be everyday
While it would be ideal to get exercise everyday, it is better to be realistic and have it fit your lifestyle. If you work long hours and have a family it isnâ€™t reasonable to hit the gym 7 days a week. This can also lead to feelings of guilt and ultimately avoiding exercise altogether. Donâ€™t beat yourself up and do what can fit in your lifestyle without causing you to be unhappy.
- If you exercise you can eat what you want
Thereâ€™s an old saying, â€œabs are made in the kitchenâ€. No matter what kind of exercise you do, if you are putting more calories in (eating more food) than you burn (daily life and exercise), then you wonâ€™t lose weight. This does NOT mean to starve yourself either. If you cut food intake too harshly you will lose energy, slowing workouts, and your body goes into starvation mode by slowing metabolism to help you retain fat. Progressive improvements with good nutrition are important for any weight loss or muscle gain.
(For weight loss this is THE most important of the fitness tips!)
- You should do cardio on an empty stomach
As fitness tips goes, this is an old one! Some research supports the idea that high intensity exercise can be effective on an empty stomach, such as sprints. However, this is not supported for cardio which can lead to your body desperately trying to hold onto fat stores instead. Either way exercise on an empty stomach can be difficult, leaving you unmotivated and tired. Itâ€™s better to enjoy the workout more and be willing to do it again than to suffer it once and lose motivation for the extra few calories it may expend.
- You should feel sore after each workout
Mild soreness can be a good thing, however if it is to the point it prevent further exercise it will hamper results. This is a methodology used by the Russian Olympic weightlifting team; they donâ€™t go to failure every workout so they can be more consistent with workouts and avoid injuries.
Since 2013, Upper Cervical Chiropractor, Dr. Shaan Rai helped patients achieve greater health, relocating to Singapore in 2016 and founding Vitality Chiropractic Centres. He has an impressive track record in providing relief and solutions for people who experience nerve system problems, such as headaches, migraines, dizziness, vertigo or neurological conditions.
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