Top 10 Health & Fitness Myths

Myth 1- I can turn fat into muscle and muscle into fat.

Fat and muscle are entirely different. Skeletal muscle tissue consists of muscle fibers known as myofibrils. Myofibrils contain smaller fibers that consist of long chains of amino acids.

Body fat, known as adipose tissue, is a combination of triglycerides that consist of a glycerol backbone and three fatty acid chains.

As someone continues to strength train and cardiovascular conditioning, your body will lose fat and gain muscle. The fact is you can not convert fat into muscle and vice versa.

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Myth 2- Weight training will make women bulk up.

Testosterone is a fundamental factor in building muscle and is present in high levels in male bodies, leading to larger muscle mass.

In contrast, women naturally have more elevated levels of estrogen, and the amount of testosterone their bodies produce is not sufficient to develop substantial muscles.

Myth 3- I will gain weight if I eat after 8 pm.

No research has shown that eating after a specific time will contribute to weight gain or loss. Again, eating more calories and not burning enough will make you gain weight.

Myth 4- Too many carbohydrates will make me fat.

Simple carbs and excess calories will make the body accumulate body fat. Cutting carbs from our diet will cause immediate weight loss due to water loss. However, once we reintroduced carbs, so does the weight.

Carbohydrates are the primary energy source of the body. Eating good complex carbs will help you keep your energy levels up, which could benefit your workout regimen.

Myth 5- Eating extra protein will help me build muscle faster.

Research indicates eating extra protein will not help build muscle faster, and too much protein can strain vital organs, such as the liver and kidneys. Like carbs and fat, excess protein will be stored as fat in our bodies.

Myth 6- A high-protein diet will help me lose weight.

A high protein, low carb, low-fat diet, or any diet will help with short-term weight loss, but not long-term.

If you want long-term weight loss, the same old standard applies: burn more calories than you consume and adjust when weight loss happens.

You have to burn approximately 3,500 calories to lose one pound.

Myth 7- My metabolism dropped with age.

As part of the natural aging process, metabolism does drop with age. But you can reverse it through weight training and cardio.

You can also make small changes in everyday activities, such as parking further away to add extra walking, taking the stairs instead of the elevator, or taking a short 5-minute walking break at work can boost metabolism.

Myth 8- I have to drink 64 ounces of water a day to stay healthy.

We naturally lose water through sweating, excrement, and natural evaporation. Therefore, you should replace water lost throughout the day.

A useful technique to determine whether you are consuming the proper amount of water is the color of your urine.

If your urine is pale yellow to clear, you are adequately hydrated. However, if your urine is yellow to dark yellow, then more water is needed.

Myth 9- Cardio exercise is all I need to stay healthy.

The truth is that cardio is essential to staying healthy. But it is only one aspect of maintaining a healthy body.

Eating habits (nutrition), strength training, stretching, and rest are needed to maintain a balanced and healthy lifestyle.

Myth 10- I am too old to exercise, and I can get hurt.

YOU are never too late to start a workout regimen and improve your health. You want to start your exercise program slowly and cautiously.

Be Smart, and always consult with your family doctor when introducing a new workout program into your lifestyle.

Studies have shown that seniors who exercise or even started to exercise later in their lives were more likely to live longer than those who didn’t and live out their last years healthier than their counterparts who avoided exercise altogether.