So the common media tends to come across as complete and utterly ignorant when it comes to fitness and diet, so when they do get it right it deserves a mention.
Not only is MSN right on all points mentioned, their list is almost the same as my list of most annoying exercise/diet myths:
Myth 1: Performing sit-ups gets rid of fat around the stomach
This has got to be the most annoying and commonly heard exercise myth. I like their example of the fact that if the above were true, gum chewers would have skinny faces! Might be stealing that one for future use…
Myth 2: Muscle turns to fat when you stop exercising
Again, their reasons are spot on. If you don’t workout, muscle will degenerate, and you’re likely to gain fat if you don’t change your diet. But strictly speaking muscle does not transform into fat.
Myth 3: You have to exercise for 20 minutes before you start burning fat
On the contrary, a High Intensity Interval Training session should last no longer than 20 – 30 minutes, generally speaking.
But it certainly depends on the person, and more importantly, what sort of activity you’re performing.
Myth 4: Miracle machines and potions can get you fit with no effort required
Believe me if there was a pill that I could take that could do all the hard work for me, I’d be taking it. But then, so would the rest of the world.
Myth 5: Resistance (weight) training impedes weight loss
Their explanations as to why the above statement is rubbish are so spot on I’m going to reprint it here:
Weight training is a great add-on to cardiovascular exercise because it helps maintain muscle mass, boost metabolism and reduce fat. After age 20 our metabolic rate can decrease by around 1-2% per decade. This is primarily due to muscles shrinking with age and decreasing use.
In addition, we lose both fat and muscle during weight loss. So relying on an eating plan without upping exercise levels, will mean the greater the muscle loss. Weight training can help you keep the muscle while you lose the fat. Particularly on the upper body which isn’t loaded much by walking, jogging or cycling etc. Weight training can help you achieve your goals.
The only quibble I have with their explanation is that weight training is a “great add on to cardiovascular exercise”; cardio should be the “add on” to weight training.
Myth 6: It’s best to exercise before breakfast because you burn more fat
Yeah, I’ve heard arguments for and against – as the MSN article also says. I’d say its a bad idea, as it could stunt our metabolism i.e. you body is going to be starving after such a start to the day, so is going to suck back any energy you consume later, as fat.
I think its very important to always eat withing half an hour of waking to get ensure your metabolism is up and running properly right from the start of the day.
Myth 7: Exercising after main meals is better than before
Again, maybe maybe not. Certainly if you’ve just eaten a load of carbs, then a workout soon after is going to be a huge help in reducing your insulin spike which will go someway to keeping the fat off.
Myth 8: People that are very overweight should avoid exercise
I’ve never heard this one! Show me someone who believes this and you’ve shown me a retard.