Have you decided to get more exercise and improve your diet? You think you already know everything about sports and diet?
Put your knowledge to the test on a few of the most common misconceptions among people getting into exercise for the first time: errors that can create obstacles on the road to true wellness.
To get rid of belly fat, all you need are abdominals
In reality, the areas where you accumulate and lose fat depend on genetics, not the muscles you train. In fact, going overboard with exercises in a specific area of the body can also have counterproductive aesthetic effects.
This happens when you tone and firm the muscles located under the localized fat, which can end up making that fat look even more evident, unless you pair these exercises with adequate aerobic work that can burn calories and fat all over your body.
Exercising with weights makes you bulky like a body builder
The hypertrophic muscles of body builders are the result of very extensive daily training, using special techniques designed specifically to increase volume. With the right weights and even multiple weight sessions each week, you'll never run the risk of overdeveloping your body that way. To do that you'd need special positions and loads, and endless hours of hard work in the gym.
Working out for less than an hour doesn't do any good
It is utterly false that a feeling of fatigue is a good index of effective exercise. In fact, exercising for 20 minutes three or four times a week delivers better results than an hour of heavy exercise practiced only occasionally.
Our metabolisms respond better to continuous stimulation, and muscles don't forget the work they have done, even in shorter sessions.
You have to eliminate all fat from your diet to lose weight
Attempting something like this won't help you lose weight, it just prevents your metabolism from functioning properly. Most importantly, fats deliver vitamins, constitute the cell walls, and are crucial to the production of hormones.
If you want to lose weight, you simply need to increase your overall calorie output or reduce your calorie input (if it's excessive), while keeping nutrients in the proper proportions.
Your body knows perfectly well what to burn and when.
Calisthenics are better than using weights or machines
Compared with calisthenics, weights and machines simply improve the effectiveness of the movements you make when training.
The idea is always to do physical work, but with machines you get better results because you increase resistance, and therefore also muscle tone and the number of calories burned. What's more, quality equipment can also help you avoid doing the exercise incorrectly, helping get you in the best position and protecting you from any type of injury.
You have to sweat a lot to lose weight
This belief is very common because people tend to confuse actual weight with body fat.
Sweating excessively, perhaps by training in heavy, non-breathable clothing, will make you lose weight, but only the weight of the water that was lost as sweat.
That means the loss will only be temporary, because the weight will be rapidly recovered with your first glass of water.
Proper hydration, however, is crucial for effective and long-lasting weight loss (in fat).
Now that you've shed some misconceptions, work out with more awareness: what's good for you will also lead to more long-lasting results and help you enjoy your training calmly and in good health.