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Go out on the street and also ride a bike.

Every overweight child has always and under all circumstances been recommended to go running, to spend the afternoon with the bike or to play football. These young people think that by exercising, without worrying about their diet, they are going to lose weight.

The whole planet offers us well-intentioned, but by no means complete, fitness advice. Now we have five old pieces of advice we need to stop listening to:

1. To lose weight, exercise

That is not true. This is what bad sales agents and trainers are trying to sell us. The only way to lose weight, as we have already mentioned in other posts, is to burn more calories than those consumed. That is, exercise is great, but it's not the only point on the road to weight loss.

Hunter College studies have found that an office worker sitting in his office cubicle all day and a collector from Tanzania, energy costs are very similar. That is, if you sit or hunt all day, the calories burned are exactly the same. Therefore, obesity is not caused by inactivity, excess calories are.

THE TRUTH: If you want to lose weight, the key is to eat healthy foods and also try to eat as few calories as possible. According to the Obesity Gazette, people who lose weight together get better results, so if you have a partner you no longer have an excuse to lose weight!

2. Without suffering there is no glory

Come on! One more round! You can do it! Come on! We have all heard these and other words of encouragement in weight rooms, spinning sessions or other exercise sessions. Many scream for the last exercise in a series, for assistance and as a test of willpower. From always and at all times we have united pain with gain and have ruled out training that does not leave our body suffering in maximum agony.

According to Dr. Michael Otto, author of numerous books on weight loss, he advises doing an exercise that does not cause us pain. If we do training it is to feel better, both in health and in mood. So a training in pain is less likely to be repeated.

THE TRUTH: Moderate exercise over 40 minutes, 4 or 5 times a week, is all that is needed to reap the benefits of exercise. Walking, dancing, swimming, playing soccer or basketball, count as moderate exercises.

3. Long, thin muscles can be built up

Many buyers of dumbbell sets purchase the product in the hopes of having a long, thin arm. But with dumbbells and any free weight, what you get is a big, big arm.

According to Shane Doll,"all resistance training and weightlifting is going to make us big and big. Doll thinks that all companies that sell means to get long, thin muscles are bullshit because it's impossible to do so. If this were true, Pilates practitioners would look like one of the 4 great Pilates courses.

THE TRUTH: Both in Pilates and in push-ups, the adaptation of muscle tissue does not change. Bodybuilding only occurs in intense training combined with protein and/or other supplements.

To achieve the toned look of a swimmer, Doll advises a variety of endurance exercises, ending in fast circuits, creating short bursts of high intensity of care. A short series of eight to twenty high intensity repetitions would last thirty seconds with thirty seconds of rest. This, of course, since we can't do swimming.

4. Take lots of carbohydrates to get more out of it!

More than one of us have had enough of pasta before a good cardio workout.

According to Nancy Clark, author of the Sports Nutrition Guide, carbohydrate loading is not advised if you don't exercise for more than 90 minutes the day afterward.

The TRUTH: To prepare for a huge sporting event, the best strategy is to continue eating the exact same healthy diet. A good dish is one made up of 2/3 of cereals, vegetables or fruit and 1/3 of protein.

5. The best time to train is in the morning or at night.

I have friends who promise to get better benefits from exercising in the morning while you increase your energy and keep up the pace until nightfall. Others say that at night, calories consumed during the day are burned and it is easier to fall asleep because of fatigue.

Who's right about that?

According to Doll, there's not much advantage in training at night or in the morning if you want to lose weight. What we need to focus on is hard work, enough rest and consistent nutrition.

THE TRUTH: The best time to exercise is when you fit in with your schedule. There are studies that have shown that the time of day that the training is done has better benefits, but the results are very subtle.

We recommend:

1. Avoid interval and high intensity night training, since with this training chemical processes are generated in the brain that will make it more difficult to fall asleep, altering sleep rhythms.

2. The best time for weight training is when maximum care can be taken.

3. Avoid doing little exercise after a meal. If you train in the morning it is advisable to eat a piece of fruit or food that gives small amounts of protein.

Now you know that taking into account

If you eat and train based on advice you received a long time ago and don't even remember where you came from, question it.

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