It is good to know that you are serious about your exercise and diet. So let us now proceed with the final half of our exercise and diet busted myths.
Let us start with our busted exercise and diet myth on eating as much as you want, as long as the food is healthy. Although the food is good for you, just because it is healthy does not necessarily mean that you have to overeat! A nutrient is a nutrient and a calorie is a calorie. Healthy foods still have calories in them. Take for example oats, this will still make you gain weight and be bad for you if you consume too much of it. Remember what we have discussed again and again, how too much or too little is always bad for you and that life is always a matter of balance.
Whether it is healthy or not it still has calories and you must still be aware of the quantity you are taking in. You must limit your consumption if you want or need to lose weight. Lastly as you apply this, always remember to balance your calorie and nutrient consumption throughout the day to avoid cravings and deprivations.
The next busted exercise and diet myth is on reducing calorie consumption as the best way to shed body weight. Although reducing calorie intake would help, that alone would not be effective on its own, but combined with exercise you can shed body weight effectively and boost metabolic rate in a healthy way. People often believed that in order for them to lose weight is to drastically cut down the calories like eating less than 1000 calories per day which is unhealthy and ineffective since doing so will not usually provide the sufficient energy for the body and may even slow metabolic rate making you gain extra weight instead of losing it. Drastic actions will never yield lasting and long term results.So as a start, begin little and gradually remove 100-300 calories as you do your daily exercise and diet.
As you do exercise and diet people also believed that you have to sweat in order to justify good exercise which is not really the case. Sweating is not actually an indication of efficiency but sweating is rather your body’s way of cooling and calming itself down, since it is possible to burn a significant number of calories without breaking a sweat. Speaking of exercise, this finally leads us to our last but not the least exercise and diet busted myth which proves that working out would never change fats into muscles since both are made up of consistently two different types of cellular tissues making it impossible to happen. While you can reduce one and substitute it with another, the two will never convert to the other.
Let me guess, you are already searching for everything and doing almost anything just to achieve a good, lasting and effective exercise program and diet right? Well, you have come to the right place because today we are going to be busting myths regarding exercise and diet. We are going to be separating the facts from the myths.
A lot of people thought that stretching before exercise is very important and required, but based on research, it was found that stretching would only increase the chance of muscle tissue injury instead of what was thought to be a prevention. This happens because as you stretch your muscle tissues just before your diet and exercise regimen, muscle tissues are prolonged making them destabilized and not prepared for the pressuring demands needed for a normal to intense exercise and workout. In cases of activities involving running, jogging or even walking, a simple warm up or stretching might do the trick but with regards to weight lifting, muscle tissue does not need to be stretched before, but instead wait until you have finished doing the exercise and then proceed with stretching. This will be our first exercise and diet busted myth.
Another exercise and diet busted myth is related to eating fat. Many of us thought that fat is bad for you. Actually, fat is not entirely bad for you since there are what we call good fats and bad fats just like there is good cholesterol and bad cholesterol. Surprisingly, there are plenty of good fats out there that are essential for great and optimal health that will help aid in the future prevention of chronic and degenerative diseases and illnesses. They are the ones that are normally found in foods such as fish, nuts, and avocados. Including little portions of these healthy foods can greatly contribute to your exercise and diet and thus will result in a healthier body and ideal weight loss.
The myth on ab crunches believed to get rid of belly fats and love handles is our next exercise and diet busted myth. Studies have shown that you can never focus on one area or body part when doing exercise and diet to be able to get rid of fat in that part. Instead of doing this, you should create an exercise and diet that contains both heart and muscle strength training components that will help in effectively reducing your overall extra body fat.
Beliefs pertaining to women having muscle gains when doing weight training is also a myth. An exercise and diet busted myth that is…Based on studies again (means that it is proven), most although not all body systems of females generate nearly enough of the muscle building hormone testosterone. Testosterone is the hormone responsible for the huge muscle gains seen in the male body system that is why some even take supplements and steroids to further increase testosterone hormone levels. If in rare cases you being a female will notice yourself getting bigger than you wanted you could simply use the strategy of more reps and less weight exercise where it is more focused on building endurance and muscle toning instead of body building. To finish the first half of our busted myths on exercise and diet revelations, we will now talk about the myth on never eating before exercising. Most people believed this one to be true since they thought that eating before exercise would lead to problems such as food getting into the appendix. This will be the perfect time to forget that for it is a busted myth. We need to eat food to have the required nutrients and energy for our exercise and diet. Of course, we do not mean that you should get your stomach full because that would be another story. What we are trying to imply here is to eat just the right amount and the right foods prior to exercising to get the optimal benefits.
It has been proven that increasing the consumption of proteins builds strong muscles and reduces hunger when losing weight by making it higher than the recommended and suggested allowance of only ten to thirty five percent of total calories.
Of course, it is not only important to just build strong muscles but it is at the same time important to maintain this building of strong muscles. In order to do just that is to simply exercise at least one hour every single day. Do not confuse the build strong muscles term we are referring to here with weight lifting since progressive weight lifting has been proven to get buffed, improve resting metabolic rate, improve glucose tolerance, muscular function, aerobic fitness, improved bone strength and density, and improve lifestyle although it also helps to build strong muscles as well. Exercises build strong muscles by focusing more on strength and toning while lifting weights build strong muscles by focusing making it bigger and at the same time naturally stronger also. Note that when you maintain and build strong muscles, you can have a positive impact on metabolic rate for every pound of muscle used up with at least fourteen calories for every three calories used up by a pound of fat. Therefore this means that the number of calories expended per day is at least in part determined by the ratio of muscle to fat.
Increasing exercise together with an increased consumption of proteins not only builds strong muscles but it will also help you sustain a good, healthy and balanced weight in the long run by helping in the prevention of muscle loss caused by inactivity, aging, and therapies. Having all these benefits will in turn provide you with more power and the capability to still have fun and still get to be involved in highly strenuous and dynamic activities, allowing you to enjoy life even more without limits.
In addition to optimizing and living life to its fullest by taking care of your health and wellness such as the guidelines mentioned above, is to concentrate on a good diet of fruits and vegetables. You have to make sure that you have overall fitness and that means both inside and out. When you build strong muscles, you are taking care of your body on the outside and that should go along with taking care of the inside. Unfortunately, the normal vegetable serving is only 50 calories and the regular fruit serving is only 70 calories, while enhanced sugars like pasta, bread, cakes, rice, and etc have a whooping 200 calories minimum and can even go higher just for a regular serving.
Just imagine having to go on a bicycle ride for eight miles in thirty minutes just to use up the calories consumed in a donut or run about three miles in thirty minutes just to use up the calories consumed in a regular sized potato! That is unbelievable! This is why, in order to optimize health or even build strong muscles, it is a must to minimize your calorie consumption from artificial and processed foods like enhanced sugars such as these.
Diet and exercise success secret number one is all about learning how to handle and reduce stress. If thoughts of stress, unhappiness, or anxiety are causing actual issues, keeping these inside can cause your symptoms to get worse. It is okay to let your loved ones know when something is on your mind. However, remember that your buddies and household may not be able to help you cope with your thoughts properly. At these periods, ask someone outside the situation like your local doctor or specialist for advice and assistance to help you increase your overall psychological wellness.
Try not to think too much about the issues at work, school, or home that cause negativity. This doesn’t mean you have to pretend to be satisfied when you experience anxiety or irritation, it just means to try not to sweat the small stuff. Studies have shown that having a good frame of mind can increase your way of life and give your health a boost in addition to proper diet and exercise. You may also need to figure out tips on how to let go of some factors in your lifestyle that cause you to experience stress and confusion. Several ways to do this and bring your emotions to balance is through leisure methods like training and relaxation. Always remember also to get enough sleep, watch what you eat, exercise daily, and never abuse alcohol or drugs.
The second diet and exercise success secret is to plan ahead. Take for example, if you are going to eat at a restaurant, plan in advance and think about how to ensure you eat sensible and nutritious food. Do this no matter what and even if it will stress you out. Plan ahead and stick to it. If you can do this then it will be easier for you to follow through on also planning ahead every week for your healthy diet and exercise objectives.
The next diet and exercise success secret is to be aware of your self and have a conscience, to always have the feeling that someone is watching you. While applying change habits, learn how to monitor yourself and your actions. One example to do this is to put up a diet and exercise tracker or something like that by either using advanced technology such as computers and gadgets, or simply plain old paper to make you monitor and be aware of your own self and how you are doing so far. Track your history progress for you to be able to effectively see the things that need the most improvement.
Finally, our fourth and last diet and exercise success secret is no other than moral support. This is pretty much self explanatory but I will explain it anyway. To have great success with diet and exercise is to have your families and friends support and motivate you along the way, especially to those individuals who have a good understanding of what you are going through probably because they experienced the same thing. No man is an island and we are “social animals” as they call it. So balance life and we wish you all the best in achieving health and overall success!