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Jun 29

Fitness Myths To Avoid

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With so many people offering advice on weight loss, it can be hard to separate fact from fiction. All too often Ive overheard a hardworking gym-goer sharing a well-meaning but ill-informed tip with another exerciser. And Im not the only one whos heard fitness folklore being swapped on the training room floor. I spoke to top experts in the field to find out the common fitness myths they hear from clients. From the pseudo miracles of the fat-burning zone to the misguided magic of working out on an empty stomach, here are the fitness falsehoods you should never follow.

Myth #1: The best way to lose weight is to drastically cut calories

Our bodies are smarter than we think, said Jari Love, star of the Get Extremely Ripped: 1000 Hardcore DVD. When we eat too little, our body believes that its starving so our metabolism slows down and holds onto fat as a potential energy source. A much better approach: Eat more often, but eat less food at one timeand focus on these 7 Foods Not to Ditch When You Diet. For the fastest weight loss, break up your total daily calorie allotmentdont eat fewer than 1,200 calories if youre a woman or fewer than 1,800 calories if youre a maninto five to six small meals to keep your metabolism humming.

Myth #2: Heavy weights will bulk you up

This just isnt possible for most women, said personal trainer and Prevention contributing editor Chris Freytag. Ladies have too much estrogen in their hormone makeup. Yes, heavier weights build muscle and strength, but most of us women arent lifting anything so heavy that we are at risk for building man muscles. Plus, muscle is the secret to a revved up metabolism, as it burns more calories than more fat, even when youre sitting on the couch or at your desk.

Myth #3: Keep your heart rate in the fat-burning zone

If youve been exercising at 60 to 70 percent of your maximum heart rate in order to shed flab faster, you could be slowing your slimdown. The fat-burning zone is a complete myth, said Wayne Westcott, Prevention advisory board member and fitness research director at Quincy College. While its true that you burn a higher percentage of fat calories when exercising at a moderate pace, you burn fewer calories overall. For instance, if you get on a treadmill and walk at a 3.5 MPH pace for 30 minutes, you might burn 250 calories. If you raise the speed to 7 miles per hour, youd burn 500. Bottom line? Its much better to go at the faster speed.

Myth #4: Boosting cardio is the best way to bypass a plateau

The most effective way to lose weight is to include both cardio and weights in your routine, said Love. One study found that when individuals cycled for 30 minutes a day, they lost three pounds of fat and gained a half pound of muscle in eight weeks. But individuals who cycled for 15 minutes and weight trained for 15 minutes a day lost 10 pounds of fat and gained two pounds of calorie-burning muscle.

Myth #5: Ab exercises are the fastest way to a flat belly

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Fitness Myths To Avoid

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