Diet & Fitness

A while back, I wrote an article called "10 Fitness Lies Exposed," which received a lot of positive response. I think it's time for an updated version.

Everyone loves a quick guide concerning what works and what doesn't in fitness. Unfortunately, many fitness-equipment manufacturers, diet books and supplement companies have only one thing in mind: profits. Hey, profit is a great thing. However, it's not a great thing when it's at the expense of human beings who are searching for a way to get fit, lean, muscular and healthy.

So, here we go again with some more of my all-time favorite fitness myths:

The 5 Deadly Lies

1. The healthiest method to gauge your progress is weighing yourself: MYTH

You think I'm about to say that the answer is to get frequent body fat tests, don't you? Nope! The healthiest way to gauge your progress is to make sure your strength levels increase when performing resistance exercise, make sure your endurance improves through cardiovascular exercise and make sure that your clothes fit exactly the way you want them to. When did we stop trusting ourselves to the extent that everything has to be successful by a measurement? Don't we have enough pressure in our lives?

2. It's important to work out for 2-3 hours a day for great results: MYTH

It's amazing how many people ask me how long my workout sessions are. The question should be, "How short are your workout sessions?" Long workouts are counterproductive. Numerous studies prove that more than one hour of an intense workout increases cortisol levels. Cortisol is a catabolic hormone that, among other things, will assist in destroying muscle.

The body appears to be designed for quick, intense workouts. There is no need for more than 40-45 minutes of weight training and 35-40 minutes of cardiovascular exercise. I'm not suggesting that you'll lose all your muscle or go to an early grave if you exceed these recommendations. I'm simply stating that best results are achieved with intensity, not necessarily long duration.

3. Women will get big if they weight train: MYTH

I covered this in my previous article, but it's worth repeating. A woman has one-third the testosterone of a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines that look BIG and manly are on steroids and growth hormones. You'll look bulky if you're carrying excessive body fat and building muscle. However, if you're reducing body fat, you'll eventually be able to see those lean, defined muscles.

4. You must work out seven days per week to make progress: MYTH

The number of days that you work out does not constitute level of fitness. I see a lot of people in the gym 5-6 days a week and they'd be better off playing table tennis. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort.

5. To get a flat midsection, perform a lot of abdominal exercises often and with intensity: MYTH

This is my all-time favorite. To get a six-pack (physiologically it's actually an eight-pack) or simply a flat stomach, body fat levels must be reduced significantly. This is achieved through a calorie deficit combined with exercise. In fact, unless you're competing in an event or genetically predisposed, maintaining visible abdominals is a most difficult endeavor. A few extra pounds and they disappear. Hold onto a little excess water and they vanish.

The bottom line is abdominal exercises don't give you a flat stomach. Abdominal exercises build the muscles, while reduced body fat through nutrition, weight training and cardiovascular exercise help to reduce overall body fat, ultimately leading to a flat mid-section.

With tact and patience, share your knowledge and help spread the word.

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

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Labels: body fat, diet, diet plan, fitness, fitness routine, Raphael, workout