Ten myths of fitness generally accepted

Let's bust club 10 Myths of the most common form.

1 crunches flat stomach.

You can do crunches every day, but spot reduction is a myth. Without proper attention to your diet, the abs actually created, customs of the abdominal area not melt.

Two. Cardio is the best way to burn fat.

Cardio is necessary, but not king. Lifting weights increases your metabolism (Research has shown up to 15%) and continue to burn calories after the workout. Strength training is especially important for women in their 30s and 40s, when your metabolism needs a boost. Muscles burn fat.

Three. Lifting weights make women bulky.

Without testosterone, women do not develop loose with weight lifting. If we know that significant weight gain seen, the performance indices of all muscle is denser than fat - weighs more (Myth # 3 A)

April. Stretching before exercise.

Stretching can actually be harmful, while the muscles are still cold. Try 5 minutes of rapid heating running, jumping, etc., before they.

Training 5 Should along at least one hour.

An intense workout of 30 minutes can give the results of the training than an hour, when the time is used effectively. Select HIIT cardio interval training work / break a stable weight on the treadmill or elliptical.

6 Fat is the enemy.

Not all fats are created equal. Avocados, nuts, extra virgin olive oil and coconut are all forms of healthy fat. Relevant parties should always be consumed.

No pain, no gain 7 ..

Although it is expected that the muscle pain to start an exercise program, it should go away to continue to improve as endurance, strength and flexibility. The absence of pain is not a lack of efficacy.

8 Scale is the best measure to assess progress.

Sizes and size clothes should not be ignored worship at the feet of the ladder. Weight varies several times throughout the day.

9 before training. Eat.

If you must, choose complex carbohydrates, such as half a banana, some raisins, or a piece of toast, save the protein for after training. Myth # 9A: Most protein bars are glorified candy bars and must be obtained through a demanding and intensive training.

10 Not applicable in case of illness.

So sick above the neck, moisturize and try it out. Under the neck? Take a Rain Check.

All these myths sound familiar?

Myths BONUS

Obsolete Before choosing a "miracle" in the method of the property, diet and exercise, to produce the check for seven points of the intestine weight loss, by the Federal Trade Commission. When a post is the following claims, put your wallet away.

1 causes weight loss of two pounds or more a week for a month or more without dieting or exercise.

Two. Causes substantial weight loss no matter what or how much the consumer is consumed.

Three. Causes permanent weight loss, even after the consumer to use the product.

April. Blocks the absorption of fat and calories to enable consumers to lose substantial weight.

5 consumers can safely lose more than three pounds per week for more than four weeks ..

6 causes substantial weight loss for all users.

Causes substantial weight loss with a product on the body or rubbing the skin 7 ..

Joline Pinto Atkins is the best coach for Team Beachbody, the makers of P90X, Insanity, and other known training programs at home. She is a certified piyo and P90X trainer. He also writes cup of tea and Jo PittsburghMom.com and is the founder of the daily fast fuel.

Ask Joline? At shapeupwithjo@gmail.com.