25 fitness and nutrition myths

25 Fitness- und Ernährungsmythen 1

It is not easy to start a training program. If you do not have any knowledge, you can not just train on it. The internet is an ideal source of information. Felt a thousand forums and fitness contributions leave nothing to be desired. Unfortunately, there are many less good and even bad tips. This makes it very difficult for you to distinguish the right facts from the prejudices and false claims. To make matters worse, these "fictions" often sound very good and make you want more. That's why you will learn from here 25 common fitness and nutrition myths, So you can focus on taking the right path and having holistic and sustainable success.

Myth 1: If you are heavy, then you are fat.

The truth is, when you start weight training, you will naturally gain weight. Strength training will stimulate your body to build muscle mass. This in turn improves your metabolic rate and increases your metabolic rate. However, these initial muscle gains involve large amounts of water. Strength training is also always a source of inflammation due to water retention. One to two weeks after the start of the training program you will bring more weight to the scales. Do not go crazy. That's no reason to worry. After a few more weeks, your body will start breaking down excess fat. Your newly trained muscles will make you look slimmer. It is normal for you to weigh more while your clothes are looser. Muscles are significantly heavier than fat - about twice the weight - and take up less space because they have a higher density. A small muscular man can therefore weigh more than a larger person with a higher fat content.

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Myth 2: You can not build muscle with vegetables.

To build up your muscles and regenerate you need the three factors exercise, calories and nutrients. Vegetables help you with it because it contains slow carbohydrates, minerals and vitamins. This resembles grains, but has fewer calories. If you get enough calories (including adequate and complete protein supply), you will be able to build muscle. Large portions therefore promote the anabolic process. Therefore, a comprehensive food is good for your muscle building, Unfortunately, most foods contain too much fat and too many fast carbohydrates, which greatly increases the risk of unwanted fat build-up. Do you take a lot of vegetables to you, you use an attractive carbohydrate source, which is almost fat-free. So you can stay lean and feel well nourished and healthy as you build your muscles. The only danger is to not eat enough calories. Then you do not build enough muscle. The same applies to over-intensive cardio training, as a result of which the energy balance turns into a negative one. On the other hand, you will hardly succeed if you only feed on vegetables. You need proteins. Especially the essential amino acids - especially the branched-chain amino acids - are essential for successful muscle growth. If you are a vegetarian, you must cover the necessary protein balance by eating nuts, dairy products or soy and hemp protein.

Myth 3: You have to eat fruits to be healthy.

Fruit has fewer minerals and vitamins and much less anti-cancer properties than vegetables. The main difference between fruits and vegetables is in the calorie content, because vegetables usually have half as much calories as fruits. There is also another point that speaks against the fruits. The fruit sugar (fructose) contained in the fruit is stored in the liver and not in the muscles. As a result, it is hardly or more slowly used for energy during the fat burning phases. Unfortunately, you will regret a diet rich in fruit. Your goal of reducing fat would be to torpedo it. There are people who eat an apple or grapes every night in good faith of the health effect and thereby hardly lose weight.

Myth 4: Women define, men build.

Your muscles will become bigger if you can stimulate the growth of your muscle fibers. This is achieved by a progressive overload during strength training. Women are often afraid that they will get big muscles. That's why they prefer to speak of definition. You do not want to have big muscles. By the way, most men also want to have a lean, defined and well-toned body. All human bodies release growth hormones during weightlifting, but only in men do the muscles grow noticeably thanks to the much higher levels of testosterone. This is not the case with women. Their muscles are also built up. But they can not even get that big. Otherwise, the muscles in women and men are built in the same way. Normally, the right number of repetitions for muscle building is between 8 and 12 repetitions for short rest periods. The important thing is to make an effort on your body and continuously increase weight. The longer your muscles are under tension, the greater will be the success ("time under tension"). For muscle building, the "time under tension" is between 32 and 48 seconds.

Myth 5: If you take longer breaks, your muscles will be turned into fat.

As you work out, you think about making your muscles as big as possible. If you stop and take a longer break, the conditions for your muscles will change. They start to sag and are less willing to make an effort. Why should they? You are no longer required. Without permanent stress, your muscle mass will decrease and your basal metabolic rate will decrease. The result is a lower calorie consumption. This in turn will adversely affect your figure, because your appetite does not change. A positive energy balance and a slow metabolism will be the result. That's why you get fatter. Your muscles are degrading and will not be transformed into anything.

Myth 6: Salt is bad for you.

Salt, like all materials, is needed for your health and appearance. If you are skinny, but you never look trained, it may be due to sodium deficiency. Your body adjusts to the low salt intake and works in all relevant areas on low flame. On the other hand, if you increase your sodium level of over-salted foods, you will keep a lot of water in your muscles and tissues and feel bloated. The ideal way is an amount of 1000 to 2000 mg per day, if your organism should stop storing the sodium in the tissue. In addition, your electrolyte balance is kept in equilibrium by such an amount of sodium.

Myth 7: You can not look good all year round.

What a well-toned body means depends on subjective perception. If you mean "toned up" to have visible abdominal muscles and a very low body fat percentage, it is hard work. This is especially true if you are a woman or have already reached a certain age. Women naturally have a higher fat content. This is not only due to the breasts, because among other things, the subcutaneous fat layer is thicker than in men. Therefore women have to do a lot more to be fit. Many ladies who want to achieve and maintain optimal body conditions therefore rely on a disciplined diet and a hard training program. If you are a woman, there may be disadvantages to your hormone balance for you if you are pursuing such a program throughout the year. Health precedes: In order to achieve and maintain optimal health conditions, you must develop strategies. These must be designed to give your body what it needs. An unnaturally slim body usually lacks a sufficient number of sex hormones. This is how the human organism works. Therefore, most athletes are in good shape all year round. However, they are perfectly defined and well-trained only for a few months during this time. Especially as you get older, you have to be realistic. You can still have a toned body with over 60. This means much more discipline than it is at a young age. These top phases will then be shorter - based on the year. At that age, this will probably be more than enough for you.

Myth 8: Carbohydrates are bad.

If you want to build muscle, you need carbohydrates. If you forgo it in the diet, you may burn more fat during your workout and immediately afterwards. However, you will hardly be able to endure this in the longer term. The carbs, as they are known in English, are your fuel for intense workouts. Fats are not. Make a master plan to reach your fitness goals. Although athletes need significantly more proteins to achieve the desired results. But if you put the carbohydrate intake correctly (in terms of quantity and time of intake), you will reach your goals faster and healthier. Your body may be able to do without carbohydrates and provide energy to the muscles through fatty acids. Your brain can not do this. You need a minimum amount of carbohydrates to keep your brain functioning properly. It needs glucose for its highly complicated work. Never underestimate the power of your brain. It controls everything that happens in you. Health problems such as weakness or dizziness can occur. Even a circulatory collapse is possible if you abstain from carbohydrate intake during hard training.

Myth 9: Hard training turns women into male copies.

Many women are of the opinion that they do not want to have any muscles. Why are you there then? Certainly it is about the male appearance, which could arise in the formation of large muscles. The definition of "male" is different from person to person anyway, since all have an individual body structure. Some women are more female. Others are more androgynous. Wide hips and narrow shoulders are typically female features. But that does not mean that athletic women look less feminine. Society shapes the ideals, but you choose what you find attractive. Women are usually bulky when an above-average muscle mass comes together with excess fat. If you combine strength training with a well-chosen diet, the difference will be much smaller. It can not be said and written clearly: women can not get the same muscle mass as men can. The ladies simply have too little testosterone in their blood. On the other hand, many women eat rather little, which is why the construction of a luxuriant musculature for this reason would hardly be possible. If you are a woman, you can train with no heavy weights, eat protein, and possibly also take protein products as a nutritional supplement.

Myth 10: You can eat what you want when you train hard and take fat burners.

If you want to burn fat, you need to burn more calories than you can eat. This negative energy balance is crucial. Fat burners increase your heart rate, speed up your metabolism and increase your training performance, but they are not miracle pills. Many beginners afford luscious meals because they have taken fat burners and trained hard. This is a mistake. The excess calories in your diet are destroying a large part of the effort you put into training. You do not need them, especially as having large meals can slow down the achievement of your goals.

Myth 11: If you want to lose fat, avoid it.

Fats are necessary to maintain a healthy hormone level and to process vitamins properly. Without fatty acids, you can create the worst possible conditions for building muscle. Fats also help you to control your appetite. A diet with few or no fats would make fat loss and muscle building almost impossible.

Myth 12: Many calories make you fat.

If you eat too much chronically, you will gain weight. However, you can both build muscle and lose fat. That depends on where the calories come from and whether they can stimulate muscle growth. If you eat too much on occasion, you will not get fat unless you eat thousands of calories from sugar and unhealthy fats and tend to gain weight fast. If you increase your calorie intake, you are likely to get fatter. But you also speed up your metabolism.

Myth 13: Cheating while eating and re-feeding is the same thing.

A re-feed day is a strategic measure, especially to increase the number of calories from carbohydrates. This increases your exercise intensity, replenishes your muscles with glycogen, promotes fat loss and prevents the yo-yo effect. If you cheat while eating, you are cheating yourself. You are destroying your nutritional cycle. Your body is based on false assumptions. In exceptional cases, you can do that if you really need it and have worked hard for it. It should be a reward and not a spontaneous excess.

Myth 14: Natural, organic and gluten-free foods are best for weight loss.

It does not matter how organic ("organic") your food is. It still contains calories, and their number equals the values ​​of the conventional diet. These foods may be healthier because they are more likely to be free of pesticides and other chemicals. But if you eat too much "organic", you have eaten too much.

Myth 15: Carbonated drinks suck calcium out of the bones.

This myth originated from the fact that soft drinks contain phosphorus. High phosphate levels are associated with decreased bone mass and a higher risk of breakage. This is probably because people replace their milk with soy drinks. In addition, it has not been proven that carbonic acid can reduce calcium levels.

Myth 16: A woman should work her upper body at most once a week so as not to look like a man.

If you are a woman (and not only then), you should train your upper body regularly just for the health of your bones. Otherwise they will be fragile. It also looks funny when a narrow upper body, the women usually already have anyway, and a well-trained slender lower body meet. A holistic training and a healthy symmetry of the body parts should be more important to you.

Myth 17: If you want to lose fat, do not do cardio and weight training until the fat is gone.

If you do this, you lose unnecessary muscle mass. But you need this to keep up the metabolism and burn fat. It is true that you can not burn large amounts of calories with strength training. But with increasing muscle mass you increase your total sales. Muscles need calories around the clock. If you torment your body with cardio-excesses, it will break down muscle mass. As a result, fat loss becomes much more difficult.

Myth 18: Your metabolism slows down 30. After that you are doomed to fat - that's the fate of women.

The human body slows its metabolism with increasing age, because it usually has to do with lower hormone levels and less physical activity. If you do not train and do not eat well, you will get out of shape. Unfortunately, this effect becomes even clearer in old age.

Myth 19: Women can not build muscle after 50 years. That's why they generally do not need strength training.

You can build muscle at any age. As long as you train your muscles and provide them with the right nutrients, your body will respond by building muscle. As you get older, this process becomes more difficult, but if you try, it will work.

Myth 20: Diet drinks make you fat.

You can not get fat from something you do not eat or drink. Diet drinks have virtually no calories because they have no nutrients. It is wrong to blame diet drinks for weight gain. However, they can cause stomach pain and bloating.

Myth 21: You have to make crunches to get a 6-pack.

You get a flat stomach if you eat properly. Otherwise, your abs remain hidden under a layer of fat. They have always been there. You just have to break down fat to bring it to the surface.

Myth 22: One cheat day a week does not hurt. Eat and drink whatever you want.

This only applies to people who have no problems with the figure. Alcohol inhibits fat burning and poison your liver. Indirectly, alcohol also makes you win because people tend to eat the wrong things after drinking.

Myth 23: Train in the fat burning zone and you will be well trained.

The "fat burning zone" was created by research that found that the body burns comparatively more calories at lower intensity. However, the afterburning effect was not taken into account in the subsequent regeneration phase. This is the greater, the more intense you have previously trained. On the other hand, it was not included that the burning of fat calories - and that's what it's all about - increases with increasing intensity. For example, if you are exercising at a heart rate of 130, you burn about 9 calories per minute. Of these, 6 are from body fat. That's about 66%. At a heart rate of 150 you burn about 18 calories per minute. The proportion of fat calories drops to 50%. That's 9 calories a minute. So you burn more fat calories than you would in the "fat burning zone".

Myth 24: If something has no calories, I can eat as much as I want.

Zero calorie products are not really calorie free. They are only below a legal value and can be advertised accordingly. So if you were to drink the whole 1L bottle, you would have a good penny. That's not much, but worthless calories should be avoided as much as possible in terms of your goals.

Myth 25: If you're healthy on the outside, you're inside too.

This has something of self-denial. Many diseases, symptoms, poisons and other deficiencies are not expressed to the outside world. They also do not give warning signs. Therefore, you never know if your organs are healthy and your bones are strong if you do not get checked regularly.

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