Fitness Myths

eliminate common misconceptions about health, training, fitness and nutrition

MYTH: All weight loss supplements are safe and help people lose weight, right?

This is not necessarily true. Research studies provide very little evidence that weight loss supplements consistently work. The only product that results in weight loss is ephedra, or ephedra combined with caffeine, and nutrition and training is still a factor in some of these findings. However, ephedra has potentially dangerous health risks and the FDA, after receiving alarming reports from consumers and health care providers of serious side effects, banned ephedrine in 2003.

 Currently there is no regulatory agency or nutrition watch-dog group that makes certain there is scientific evidence to support weight loss claims made by supplement manufacturers. Instead, the makers of dietary supplements are responsible for ensuring that the claims they make are supported by scientific evidence. So generally speaking, the manufacturers do not have to prove their products work to any government agency or group, or to you, the consumer.

Weight loss supplements are not a safe bet for those serious about their health and fitness, and nothing replaces proper nutrition and regular exercise to build muscle and burn fat.

MYTH: The fitness and weight loss advertisements MUST be true or they wouldn't be allowed, right?

The task of keeping track of whether or not advertisements are honest belongs to the Federal Trade Commission (FTC). But as you already know, there are too many ads in magazines, newspapers, on the radio, on television and across the Internet for the FTC to investigate each one.

If you know what to look for, it will help you identify false advertisements for yourself. Here is a list of red flags the FTC recommends you use to determine if the product that is being advertised is too good to be true:

• The product claims to cause weight loss of two pounds or more per week for a month without proper nutrition or exercise.
• The product claims to cause weight loss no matter how much you eat.
• The product claims to cause permanent weight loss so that you never have to diet again.
• The product claims that it will block the absorption of fat or calories to enable substantial weight loss.

Even though you may really want to build muscle and burn fat, keep in mind “if it sounds too good to be true, it probably is.”

MYTH: If I do weight training exercises, I'll bulk up like a bodybuilder, so I should stick to just aerobics, right?

Absolutely not! As many bodybuilders know, "bulking up" requires commitment and time, as well as a certain genetic makeup that most of us don't possess. On the contrary, if you add 3 days a week of 20 minutes of weight training to your fitness program with proper nutrition, you'll drop inches at an amazing speed! But don't be surprised if the scale doesn't drop at the same rate because muscle mass is more dense than fat and weighs more.

The reason you can drop inches from your frame by adding a weight training regimen to your program is that the more muscle mass your body has the more calories your body burns, even at rest. Adding muscle increases metabolism, and literally reshapes your body in a beautiful way. Weight training has also been proven to strengthen bones and helps protect against osteoporosis.

Before starting any exercise program, be sure to check with your health care professional. Start weight training with lower weights and proper attention to form to avoid injury. There are many low-cost e-books you can purchase online about weight training exercises that come with a step-by-step guide. Or, you can work out with a friend or a personal trainer if you're a beginner to learn correct techniques and to develop a repetition and set scheme for your weight training plan. When you build muscle, you will most assuredly burn fat!

Weight training is surely a wise path to health, fitness and safe weight loss!

MYTH: High-protein/low-carbohydrate diets cause safe and healthy weight loss.

Not even close! The long-term health effects of a high-protein/low-carbohydrate diet are still under investigation. But consuming most of your daily calories from high-protein foods like meat, eggs, and cheese is not a safe and balanced nutrition plan. You may be getting too much cholesterol and dietary fat, which may increase your risk of heart disease. You may be eating too few fruits, vegetables, and whole grains, which may lead to lack of dietary fiber and constipation or bloating. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak. And it's difficult to be motivated to exercise feeling like that!

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (an effect called 'ketosis') can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with a history of diabetes or kidney disease.

Proper nutrition includes fruits, vegetables and whole grains, and the energy derived from carbohydrates super-fuels your fitness program!