Now that summer is behind us, and children are back in school, it’s time for us to go back to school, too. Class will begin with a quiz about mythology. Not ancient Greek and Roman … urban exercise legends and wacky nutrition mythology.
Myth: If I exercise regularly, I can eat whatever I want.
Fact: Each pound of excess weight stores 3,500 calories of energy.The average person burns 100 calories when running a mile. Mercury might have to run from Athens to Sparta to burn a supersized fast food lunch and a calorie-laden dinner.The best way to maintain a normal weight is to eat sensibly.
Myth: To be an Adonis, I need to own expensive exercise equipment.
Fact: Having equipment and using it effectively on a regular basis are two different things. If your home gym is serving as a large clothes hanger instead of helping you keep fit, then it’s time to call a pro to show you how to use the thing effectively. If you don’t have a home gym, you don’t have to be King Midas to afford many basic pieces of equipment. Sneakers, a jump rope, a Swiss ball, hand weights and exercise mats will give you bang for the Drachma. Myth: Women who lift weights will become Amazons.
Fact: Unless a woman takes anabolic steroids, it’s unlikely she’ll develop large, bulky muscles. Men are capable of bulking up due to the presence of testosterone. Strength training is a great way for a woman to maintain a strong, lean, and healthy body. Mighty Aphrodite was as strong as she was feminine.
Myth: Doing numerous sit-ups will flatten my potbelly.
Fact: This opens up a Pandora’s Box! Abdominal exercises will strengthen your muscles. But having strong abdominal muscles and a flat belly are not the same. Strong abs are important for posture, core stability, functional fitness, and for protecting your low back. In fact, one may have strong abs, but they might be hiding under a layer of fat.To have strong abs that show, vary your ab routine, reduce your caloric intake and devote more time to doing cardio.
Myth: I can turn fat into muscle if I exercise every day.
Fact: Sure…and I can turn my leather bomber jacket into the Golden Fleece. Fat comes from fat cells. Muscle comes from muscle cells. One can replace the other, but cannot reproduce it. Only slick infomercials have turned fat into gold.With proper nutrition, exercise and old-fashion patience, fat stores can be reduced and muscle mass increased.
Myth: I can burn more calories eating hot or spicy foods.
Fact: Cassandra must have told you this one! Like some urban legends, this one is strange but true, though not as good as it sounds.The energy requirement to metabolize the food we consume is called the TEF, or thermogenic effect of food. Most foods use about 10 percent of their calorie content during the digestion process. So a 300 calorie doughnut needs about 30 calories to be digested. Food that is cold, hot or spicy may require a 15 percent TEF to be digested.Adding hot salsa to a large cheese quesadilla will not keep the weight off.
Myth: If I’ve lived like Bacchus for many years, it’s too late to get in shape.
Fact: Much research shows that no matter when you begin, exercise and lifestyle changes can improve the quality of your life.You may not be mistaken for Atlas or Helen of Troy, but you’ll look and feel better.With a good Muse empowering you to success, a program of cardiovascular conditioning, strength training and nutritional guidance will halt your descent into Hades in a hand basket, and help begin your climb toward Olympus.
Class dismissed!
Joe Stein, B.S., M.B.A., is an empowerment speaker, certified personal trainer, health and lifestyle coach and owner of Renaissance Fitness and Wellness. Call 732-345-5151 or visit www.TrainerJoeSpeaks.com for more information.