Top 9 Weight loss and Exercise Myths

Much of the frustration in trying to lose weight is that most of what we have been taught or have come to believe as being fact, just isn't true. Below I will outline the top 10 weightloss and exercise myths. Hopefully this will clear up some of the confusion and help you get on the right track for success.

Myth #1: - 3 Meals a day is all you should be eating.

Fact: Eating 5-6 small meals throughout the day or 3 meals plus snacks is ideal for weight loss.

Allowing yourself to get hungry in between meals usually leads to overeating during those meals. That's where snacking comes in. Healthy snacks that have some protein in them not only help you to eat less at breakfast, lunch and dinner, they will also keep your metabolisim ramped up all day long.

Myth #2: - Don't Weight yourself

Fact: Weighting yourself at least once a week will help keep you on track.

It's true that your weight is just a number and doesn't give an accurate picture of your overall health. However the scale is an important tool when losing weight. Weighting yourself at least once a week will help you notice changes (Good or Bad), from which you can make adjustments to your eating and exercise schedule.

It is important not to obsese over the number on the scale. At the most you should be weighting yourself once a day. Try doing it at the same time as your weight fluctuates with what you eat, drink and your daily activates.

Myth #3: - Don't eat after Dinner

Fact: A planned healthy snack shortly before bedtime can be good for you.

Many diet experts tell you dinner is the last meal of the day and that eating late at night is the ultimate diet sin. Many successful dieters including myself save 150 to 300 calories during the day to use at night. The amount of calories you eat during a given day is more important then when you eat them.

I personally do my workouts at night 2 to 3 hours after dinner. I also snack on protien rich foods right after those workouts. If I didn't eat afterwards, I would actually do more harm than good.

Not everyone works 9 to 5 and late night eating may be the only option, so eat when you want as long as it fits into your overall weightloss plan.

Myth #4: - Cut out all your favorite junk food

Fact: You need to treat yourself every once in a while.

By completely cutting out your favorite junk foods all toghter is setting yourself up for failure. A healthy diet includes all types of foods even the not so healthy choices. Just don't over do it. The saying "everything in moderation" couldn't be more accurate. If you like potato chips have some, just not the whole bag.

I have found that whenever I have completely cut out one particular food i.e chocolate, I usually think about it all the time and eventually end up bingeing on it.

Myth #5: - Fat is the root of all evil

Fact: You need more fat than you think.

Yes, Trans and Saturated are very bad for your health. They clog the arteries and contribute significantly to your belly fat. There are however 2 good types of fat Monounsaturated and Polyunsaturated that can help you reduce your risk of developing heart disease.

Omega 3 fatty acids are one type of polyunsaturates that have become popular lately. They are found mostly in cold water fish, some nuts and enriched eggs and margarine.

Fat also has the same effect that protien does in that it helps you feel fuller after meals. An estimated 20% to 30% of your calories a day should come from health sources of fat.

Myth #6: - You can spot tone a particular area of your body

Fact: Spot toning doesn't work!

This is simply not true. You can do endless crunches and still never get that 6 pack you want so bad. The same goes almost all exercises that target a specific body part. Unless you have a body fat% of around 7-10% for men or 10-15% for women. You see all those crunches and bicep curls will make your muscles stronger or bigger, but with a thick layer of fat covering them you won't see the defined shape. That definition is what you are after when you think of toning your body.

Myth #7: - Using free weights will make you look bulky

Fact: Not true, weights can build strength without adding size.

You can add size to your muscles by using free weights if that is your goal, but to think that is all that weights will do for you is crazy.

Lifting weights can build strength and endurance without the bulk. It really all depends on the actual weight used and the number of repetitions done. Lower weights and higher reps will produce more endurance and better defined muscles. To gain strength you do the opposite higher weights and lower reps.

Using free weights should be a part of your weight loss plan at some point.

Myth #8: - No pain, No gain

Fact: Pain is your body's way of telling you to stop doing whatever is causing the pain.

There is a difference between simply feeling uncomfortable during exercise and all out shooting pain. Intense pain during exercise can be an indication of an injury. While a slight uncomfortable feeling commenly happens when you push your body beyond what it is normally used to. This is where the real gains are made.

Myth #9: - It's best to exerscise in the morning.

Fact: The best time to exercise is whenever you have the time to do it.

If you are a morning person and have the time and energy to workout early in the morning, great! If you don't have the time until the afternoon or late evening, great! Exersice is best whenever you can do it, just do it.