Most people who began to lose weight through physical education fall into the power of various myths. These myths are often not only false, but also harmful.
We try to move more – to run, ride a bicycle, perform various sets of exercises. Not noticing the results after 2-3 months, we are upset and come to the conclusion that sport does not help us. And someone, having overdone training in the very first days, no longer has the strength and health to do it. The reasons for these failures are that we blindly believe the prevailing ideas about fitness.
Myth 1. To eat thin, you need long aerobic exercise
That is, you need to run, walk fast, ride a bike or ski, swim, etc. at least 40 minutes (preferably an hour). It is then that the body begins to burn fats.
The body actually burns fat mainly during prolonged movement. But busting movement destroys not only adipose, but also muscle tissue. You will lose weight, but muscle is one of the main consumers of calories from food. Losing them, you lose the ability to spend fats during the day, when not moving. After all, trained muscles spend calories even at rest, every additional 100 grams of muscle tissue require 100 kcal per day. In fact, the presence of muscle accelerates metabolism. And their absence, on the contrary, slows it down, and the body tends to store these calories in the form of fat during rest. To avoid this, you will have to move more and more like a professional runner-styer.
So what to do? To move not monotonously, but alternating accelerations (for example, climbing a hill) and rest. Or alternate monotonous aerobic training (jogging, skiing) with strength exercises.
Myth 2. Women from power exercises become masculine.
This horror story was born due to the fact that professional power sportswomen are really masculine. But the reason for this is not the sport itself, but the pharmacological preparations that such women use to become the first in this sport. That is, the horror story confuses cause and effect.
We do not need any drugs for weight loss, we do not set ourselves the goal of lifting 300 kg. Meanwhile, it is much more difficult for a woman than a man to become muscular. This is because a woman produces 60% less testosterone (male sex hormone) than men. It is artificially increasing the level of testosterone in the body that professional athletes become masculine. And we, no matter how we try, can only achieve that the muscles become tightened, and the figure takes on a strong athletic shape.
Myth 3. It’s better to train every day.
In fact, every day you need not to train, but to move. That is, walk up the stairs, walk in the park, walk a couple of bus stops or just clean the apartment. But between workouts – a really intense movement, when you sweat, and the pulse is noticeably quicker – there should be breaks.
Half a day is enough for a professional athlete to recover, and you and I need a day or two. When the body rests, it redistributes internal resources. It grows muscles, restores hormone levels and spends energy on it … Yes, yes, from fat reserves! If there is no time for this process, you will start training through strength, get tired quickly and, worst of all, burn not fat, but just muscle, plus greatly increase the risk of injury.
Myth 4. To lose weight in a problem zone, you need to do exercises on it.
Experts argue over this thesis to this day. On the one hand, local fat burning is physiologically impossible. Fat leaves the places of accumulation with increased blood flow, which is achieved by aerobic exercise. Such a load cannot be achieved by doing exercises in only one zone (for example, pumping the press), respectively, the whole body should move – which means that fat gradually leaves all the cells of the body. In this case, the first place that began to accumulate fat, usually losing weight in the last turn. After all, as a rule, it has the thickest fat layer.
On the other hand, of course, a local load on the problem area increases blood flow in it and it is its cells that will give away fat. However, at the same time, both increased blood flow and fat yield are much less than with a total aerobic load. Therefore, after eating the thickness of the fat layer in this place can easily be leveled.
Thus, we have two modes of action. If you do exercises only on problem areas, then you need to very accurately maintain the calorie content of your diet and the ratio of protein-fat-carbohydrate in it, so as not to give the body the slightest chance to restore burned calories. And to supplement such exercises with weight loss massage and myostimulation. The second option is to do a general set of exercises or run, swim, etc., that is, load the whole body. And after a general workout, do some exercises that will enhance the release of fat from deposits in problem areas and strengthen the muscles in these places (which, as we remember, burn fat).
Remember these misconceptions, when you start practicing, listen to your body and you will succeed!
Myth 5. You need to find a suitable training program and always follow it.
Alas, even the most wonderful form of exercise cannot be used for a long time. The body adapts to the load within 4-6 weeks, and workouts must be changed. If you were running, try running faster, or skiing, or alternate running with dancing. If you danced, try other types of dancing or a pool. If you are engaged in callanetics, alternate it with cycling. In strength exercises, change dumbbells to expanders and vice versa, try new exercises, add the number of repetitions. Make changes as soon as you feel that training has become significantly easier.
Myth 6. For calories lost, you need to follow the counters on the simulators.
Yes, the counters are there and even the numbers show, but you shouldn’t believe this. A recently published study by German fitness doctors convincingly proved a disappointing fact: even in the most modern exercise machines, calorie counters lie. They show about 200-250 kcal per hour more than actually. Therefore, do not worry that you do not have the opportunity to practice on a good treadmill or elliptical trainer with calorie counting! This will not help you in any way; moreover, such a training will only upset you. In fact, what is it – 500 kcal per hour of walking on a track burns down, but the weight is worth it! Listen better to your feelings.
Myth 7. If it’s not possible to go to a fitness club, it’s very difficult to lose weight.
Well, no. Studies by American physiologists show that when a person trains on the street, he burns 25-30% more calories than in the gym. After all, on the street you have to overcome air resistance, wind, and even rain and snow.
Do not also think that buying a membership card or club card so disciplines that you will certainly train. Coming to classes does not mean really doing the exercises, and not just serving the money paid. Take a look at any expensive fitness club: a bunch of glamorous characters sits in a cafe, walks between exercise machines, rests at the wall, showing off a new tracksuit … And if you do exercises at home, it means that you really want to do them. The same American statistics confirm that people who play sports on the street or at home are much less likely to give up training than those who go to the gym.