Karma_YW August-2018 Dummy

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Myth: You shouldn’t work out on
an empty stomach.
Fact: According to the British
Journal of Nutrition, your body burns
more fat if you work out before
breakfast. Just don’t cut down on water.
Myth: The best time to work out
is first thing in the morning.
Fact: The best time for a workout
is whatever time allows you to exercise
most consistently. If work timings don’t
let you reach the gym till late evening,
stick with it. If you prefer a morning
workout, do that instead.
Myth: No pain, no gain.
Fact: Some discomfort is natural
but if you feel stabbing pain anywhere
while working out, just stop and consult
your trainer or therapist.
Myth: More sweat means more
fat burnt.
Fact: Sweat is a reaction to heat
and is used by the body to try and cool
itself down. Men tend to sweat more
than women. How much we sweat
also depends on factors like outside
temperature, workout gear etc. It can’t
be the benchmark of how many calories
you’ve burned.
Myth: Women will get ‘bulky’
from lifting weights.
Fact: Many women are afraid to
lift weights because they are afraid
of getting bulky. However, women
have 1/15 to 1/20th the amount of
testosterone as men, and testosterone
is the primary hormone responsible for
muscle growth. So it's impossible for a
woman to develop a bulky look like that
of a man. Female bodybuilders train for
many years and often use steroids to
assist them to achieve a specific look.
Myth: One master workout plan
will work for everyone.
Fact: Everybody responds to
foods and training differently. We
are all genetically different, have
unique characteristics, different lives,
preferences, and mental and physical
struggles. What works for another in
terms of diet and fitness strategies may
not bring exactly the same results with
you. You need an individual fitness plan
that your fitness consultant will chalk
out for you.
Myth: You can spot-reduce fat.
Fact: Your body is genetically
predisposed to storing fat in certain
locations in a certain order. When you
start to lose weight, your body will
lose the fat you currently have in a
certain order as well. Eat right to make
the process faster. Your diet will be
responsible for a significant fat loss.
Myth: Fruits are the healthiest
snack.
Fact: Fruit is indeed a healthy
option if you choose wisely and keep
the portions in mind. Although fruit
is natural sugar and therefore much
better for you, too much of it can still
lead to fat gain. Pineapples, grapes,
chikoos, fresh figs, mangoes etc are
high in calories.
Myth: A protein bar is a good
substitute for a meal.
Fact: Most protein bars are highly
processed. Highly processed food
requires fewer calories to digest, so
that benefit is diminished. Eat them as
treats to be eaten instead of everyday
munching in place of a meal.
Myth: Carbs are found only in
breads and rice.
Fact: You also find carbs in grains,
starches, fruit, vegetables, dairy, nuts,
and seeds.
Myth: Eating right before going
to bed will make you fat.
Fact: Weight loss and weight
gain is about how many calories you
consume vs. how many calories you
expend. If you exercise a lot during
the day, the calories you consume
will go to fulfill your metabolic
needs, regardless of the time you
eat.
Myth: All protein powder is the
same. Just pick up anything off the
shelf.
Fact: There are many different
types of protein like soy, casein, egg,
whey etc. All of them work a little
differently. Each kind of protein also
has a different amount of carbs, fat,
cholesterol, and calories. Choose a
protein that's right for your goals
and wallet.
Myth: Running on
treadmill is the same as
running outdoors.
Fact: Running outdoors
on an uneven terrain needs
more energy than running
on treadmill. It burns about 10% more
calories.
Myth: More gym time is better.
Fact: Rest days are crucial. Your
body needs to recover. If you work out
every single day of every day of the
month, you could injure yourself or
overtrain, which keeps your muscles
from rebounding and your body from
improving. So be sure to take regular
breaks as per the schedule chalked out
by your trainer.
Myth: The more water you drink
when you’re exercising, the better.
Fact: The American College
of Sports Medicine (ACSM) says,
“Adequate fluid replacement helps
maintain hydration and, therefore,
promotes the health, safety, and
optimal physical performance of
individuals participating in regular
physical activity.” If you ensure that
you drink water and other fluids
throughout the day regularly, then you
won’t be dehydrated when you start
and will get by nicely with a few sips
during exercise.
August 2018 • Issue III • Volume VII • yourwellness.com