Today I want to expose the more popularly held myths and misconceptions concerning the relationship between aerobic exercise and weight control. With knowledge comes power. The power to develop a new, fun healthy lifestyle. If you have different myths to add please do so in the comments section.
Myth #1: Aerobic exercise is all the exercise you need to effectively control your weight
The truth: "A conventional aerobic exercise program with a calorically restricted diet does little (if anything) to help you preserve lean body mass during your weight-reduction efforts". This means that the lower your lean body mass is, the lower your resting metabolic rate is.
The result: You are more than likely to regain some or all of the weight you lost.
The solution: Develop a plan that is designed to improve your level of muscular fitness and weight loss. Combining both will greatly increase the likelihood that you will maintain your level of lean body mass.
Myth #2: The more you sweat while exercising, the more body fat you lose
The truth: If you exercise in extreme heat, humidity, or in "rubberized" clothing, you will sweat like crazy and lose weight. However, when you replenish your body fluids by eating and/or drinking, the lost pounds return quickly.
The result: This is a dangerous myth that can lead a person into heat injury. By exercising in rubberized clothing or by doing exercises in extreme heat you are unable to safely control your internal (core) temperature.
The solution: If you want/have to exercise in a rubberized suit or in extreme heat or humidity, weight yourself before you begin. Right after you complete your exercise weight yourself again. For every one pound you lost during your exercise, be sure to drink 16 ounces of water within an hour.
Myth #3: You can burn fat from specific regions of the body by exercising those areas
The truth: No matter what anybody tells you or wants you to believe, the phenomenon of "spot reduction" has absolutely no factual basis. During exercise, the energy you use is produced by metabolizing fat from all the regions of the body.
Myth #4: Muscles will turn to fat when you stop exercising regularly
The truth: Muscles cannot turn to fat. Muscle and fat are two separate and distinct tissues. They don't have the physical capability to change from one tissue to another. Muscles have a unique property. "Use it or lose it." If you do not use your muscle it will literally waste away.
Myth #5: Losing weight is extremely difficult
The truth: During any given time period, statistics indicate that one-quarter of all men and one-half of all women are dieting to lose weight. Most of these people lose weight. Losing weight is not the hard part. The challenge is to keep the weight off. 75% to 90% of all "dieters" who lose weight can expect to regain all of the weight they lost within one to three years of "completing" their diet.
The solution: Stop "dieting" and decide to live a healthy lifestyle. Any good fitness program should assist you in transforming your life into a new, fun healthy lifestyle. Take charge of your life and decide what exercises you enjoy doing. If you hate doing x then try y. Discover what works for you.
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