Amazing misconceptions about fitness
When you want to bring the muscles in tone, lose weight or improve your mood, you decide to do fitness. Unfortunately, there is a lot of information that will not help you to achieve your goal - or even hurt. For example, it is better for weight loss - diet or exercise? Is it true that a marathon is good for health? Answers to these questions may surprise you.
1. In order to lose weight quickly, most importantly - exercise.
This is not true. Research indicates that in the short term diet is much more important than the increase in the intensity sports. In the long term, however, regular exercise are more important to stay in shape.
2. Strength training will transform fat into muscle.
Nope. Lifting weights will not make magically your flabby muscles strong. Unfortunately, the fat does not turn into muscle. But lifting weights can help you build muscle tissue.
3. The only time for training - early morning.
According to several studies, and day and night are just as good for employment, as well as early morning.
However, some studies suggest that early training helps speed up weight loss.
In addition, daylight has played an important role in weight loss. By synchronizing our internal clock, or daily biorhythms, natural, we are helping to speed up the metabolism. According to one recent study, people who enjoyed the sun during the first two hours after waking, were thinner than those that did not receive any natural light, no matter what they ate during the day.
4. Women should not lift weights, and then they will form a male figure.
You know what? Lifting weights is perfectly safe - and very useful for muscle strength. The ability to build large muscles depends on the level of testosterone, and in women it is lower on average. So if you're a woman, chances are that you "pump", is incredibly small.
5. A few minutes on the treadmill will start the fat burning process.
To lose a pound, you must burn 3,500 calories - much more than the number of calories the average adult (man or woman) eats for a day. For comparison, the average American male will burn approximately 330 calories per twenty minutes of jogging at a moderate pace.
6. Keeping a food diary - a reliable way to control what you eat.
Not certainly in that way.
Even if we try more conscious of the fact that we are putting in your mouth and how actively conducting life, we tend to trust yourself more than you should.
"People tend to overestimate their physical activity and underestimate how much food they consume, - said Philip Stenfort, a scientist from the University of Texas and the Texas director of the Institute of fitness. - All are constantly thinking that work out more and eat less. "
7. To lose weight, you must reduce the intake of carbohydrates and sugar.
The problem trendy diets is very simple: they are temporary. To lose weight and keep fit, you need to find a diet that you can stick to for life.
"We're talking that sat on a diet, suggesting that we tear from her. That's the whole point, "- said Philip Stenfort.
8. to run a marathon - the best way to become slim and fit.
Good news: you can cease to be ashamed of what you have not subscribed to run a marathon, which all say so. In fact, you can get all the benefits of running the far distance, not even breaking the line in 8 km.
Fast running from five to ten minutes a day can bring the same health benefits as running clock. In fact, the people who run at least one hour a week (if they run every day), receive the same benefits for the heart, as well as those who run more than three hours per week.
Recent studies suggest that short intense exercise can yield the same health benefits as long grueling sessions - and they even have some fun!
9. takes one or two times a week is enough to stay in shape.
If you are in decent shape, a couple of times a week exercise will not do much good.
"It is best to at least three times a week - says Shawn Arent, a scientist at Rutgers University. - In fact, you should do something every day, and by the word "something" I mean physical activity - just move. "
10. An isotonic drink Gatorade - the best drink after exercise.
Sorry, fans of Gatorade: the energy drink consists mainly of sugar and water.
After a workout, experts recommend to take about 20 grams of protein (from any source) and drink plenty of water.
11. If you stop watching and take at least two weeks to lose form.
Unfortunately, all of these strong muscles over which you've worked in the summer, most likely, will begin to disappear within a few days after you stop exercising.
In most cases, the muscles begin to disappear within a week without regular employment.