10 Myths & Facts about Proper Nutrition & Exercise
Have you ever heard the phrase “all you have to do is eat right and exercise”? Is it really that simple? If you talk to 100 different fitness professionals you could get 100 different answers on how to eat right and exercise. Everybody seems to have their own opinion on this topic. If you combine this information with all of the different commercials, exercise gadgets, weight loss pills, and hundreds of books on this topic it can be quite confusing. You may think that you have a lot of answers from all the different weight loss methods in the media but in reality what you have is a lot of confusion, false promises and unrealistic expectations about fitness and nutrition.
I would like to help you sort out fact from fiction regarding nutrition and fitness. The first thing that you must understand is that there is no certain “magic” weight loss pill or piece of fitness equipment that will transform you into the image of yourself that you secretly desire to be. You must also examine the perfect image of yourself that you are trying to achieve. I have so many female clients who come to their first fitness evaluation with unachievable goals and who are looking for a “quick” fix to a weight loss problem that they have been battling for years. I just want to clarify that to realistically achieve your weight loss goals and to improve your total quality of life, you must make a lifestyle change. Did you hear me correctly? I did not say that you must begin an extreme diet, buy the newest gadget on television or buy stock in weight loss supplements….I said that you must make a lifestyle change. It begins with committing mentally and physically to doing whatever it takes to improve your quality of life and longevity. Remember that the road to a real life changing transformation is going to be filled with ups and downs and that true success will only come from perseverance not from being perfect
1. MYTH: Cardio activity is better for weight loss up than weight training.
FACT: If you do nothing but cardio, even if you eat less your results will not be optimal. You may lose a little weight but your overall shape will stay the same. If you began as a pear shape you will just be a slightly smaller pear when you end. That is not what I call a body transformation. Only through building lean muscle through strength training can you truly begin to change the shape of your body. So even though cardio exercise does help burn fat, when it comes to really changing the shape of your body, you can’t top proper strength training!
2. MYTH: If you exercise it doesn’t matter what you eat.
FACT: If you exercise, it matters even more what you eat. More and more Americans are exercising every day but the obesity rate keeps climbing to an all time high in our country. This is because people refuse to change the way they eat. It is only when you accept that optimal nutrition is just as vital to your success at a complete fitness program that you will begin to see the results that you desire.
3. MYTH: If a women lifts weight she will bulk up and become too muscular.
FACT: Strength training for women should not be underestimated. Women should actually be concerned about not having enough muscle rather than having too much.
4. MYTH: Weight training is only for competitive athletes and body builders.
FACT: People of all ages should include strength training into their fitness routine. As we become older we get fatter, we lose muscle mass, we lose strength, we become weaker, we become fragile, and we become prone to many physical disabilities. As a Fitness Professional I have seen people in their 80’s and 90’s benefit from regular strength training as a part of their fitness program. They are more agile and mobile and enjoy a better quality of life than those who are the same age and have not incorporated strength training into their lifestyle.
5. MYTH: Muscles grow while you are working out.
FACT: Muscles actually grow during your resting and recuperation period. Only through proper rest will you begin to really see the results of your hard work. Many people tend to overreach when strength training.
6. MYTH: The longer you exercise the better.
FACT: Too much exercise prevents results. This is like the million dollar question….how much is enough? The workouts that I recommend to my clients are brief, intense and highly effective. They stimulate the muscles and burn fat. These workouts take around 5 hours per week. Despite what you think, more is not better!
7. MYTH: To lose fat and improve your body, don’t eat.
FACT: To build a lean, healthy body you must eat and eat often. Eating 5-6 small meals per day will increase your metabolism and burn more fat than starving yourself with 1 or 2 meals daily.
8. MYTH: Skipping breakfast helps to prevent hunger.
FACT: The main thing that you need to know about skipping breakfast is if you want to be fat, don’t eat breakfast. Breakfast fires up your metabolism for the day and gives you the energy that you need to carry out your daily activities.
9. MYTH: Don’t eat after 6PM or before you go to bed.
FACT: You have been resting for 10-12 hours without food and your body has to slow down in order to conserve what nutrients it has. This snack shouldn’t include Ben & Jerry’s, cookies, cake or pie. You need to eat quality foods that are made up of proteins and fibers. Protein takes longer to digest and will keep you full longer. When you combine protein with a carbohydrate you will prevent spikes in your blood sugar.
10: MYTH: All fitness boot camps are for athletes and those who are already fit.
FACT: While some fitness boot camps may cater to those who are extreme athletes or those who like to be pushed to the extreme, not all are the same. You must look for a certified camp with a fitness professional who is a Certified Personal Trainer as well as a Certified Boot Camp Instructor. There are many imitation boot camps out there, but there is only one Adventure Boot Camp! At the North Myrtle Beach Adventure Boot Camp women of all sizes, shapes and fitness abilities are welcome to be a part of this unique fitness program that is like no other. You will be encouraged to do your best in a positive and friendly environment. Each camper works at their own fitness level as part of a group. You will experience Pilates on the beach, fun obstacle courses, strength training, cardio through walking or jogging, nutritional information, games, surprises & more at North Myrtle Beach Adventure Boot Camp. To register for the next camp and to see inspiring photos please visit www.NMBeachBootCamp.com
Gregory Hoff
Fitness Professional
North Myrtle Beach Adventure Boot Camp
www.NMBeachBootCamp.com
843-267-9359
Have you ever heard the phrase “all you have to do is eat right and exercise”? Is it really that simple? If you talk to 100 different fitness professionals you could get 100 different answers on how to eat right and exercise. Everybody seems to have their own opinion on this topic. If you combine this information with all of the different commercials, exercise gadgets, weight loss pills, and hundreds of books on this topic it can be quite confusing. You may think that you have a lot of answers from all the different weight loss methods in the media but in reality what you have is a lot of confusion, false promises and unrealistic expectations about fitness and nutrition.
I would like to help you sort out fact from fiction regarding nutrition and fitness. The first thing that you must understand is that there is no certain “magic” weight loss pill or piece of fitness equipment that will transform you into the image of yourself that you secretly desire to be. You must also examine the perfect image of yourself that you are trying to achieve. I have so many female clients who come to their first fitness evaluation with unachievable goals and who are looking for a “quick” fix to a weight loss problem that they have been battling for years. I just want to clarify that to realistically achieve your weight loss goals and to improve your total quality of life, you must make a lifestyle change. Did you hear me correctly? I did not say that you must begin an extreme diet, buy the newest gadget on television or buy stock in weight loss supplements….I said that you must make a lifestyle change. It begins with committing mentally and physically to doing whatever it takes to improve your quality of life and longevity. Remember that the road to a real life changing transformation is going to be filled with ups and downs and that true success will only come from perseverance not from being perfect
1. MYTH: Cardio activity is better for weight loss up than weight training.
FACT: If you do nothing but cardio, even if you eat less your results will not be optimal. You may lose a little weight but your overall shape will stay the same. If you began as a pear shape you will just be a slightly smaller pear when you end. That is not what I call a body transformation. Only through building lean muscle through strength training can you truly begin to change the shape of your body. So even though cardio exercise does help burn fat, when it comes to really changing the shape of your body, you can’t top proper strength training!
2. MYTH: If you exercise it doesn’t matter what you eat.
FACT: If you exercise, it matters even more what you eat. More and more Americans are exercising every day but the obesity rate keeps climbing to an all time high in our country. This is because people refuse to change the way they eat. It is only when you accept that optimal nutrition is just as vital to your success at a complete fitness program that you will begin to see the results that you desire.
3. MYTH: If a women lifts weight she will bulk up and become too muscular.
FACT: Strength training for women should not be underestimated. Women should actually be concerned about not having enough muscle rather than having too much.
4. MYTH: Weight training is only for competitive athletes and body builders.
FACT: People of all ages should include strength training into their fitness routine. As we become older we get fatter, we lose muscle mass, we lose strength, we become weaker, we become fragile, and we become prone to many physical disabilities. As a Fitness Professional I have seen people in their 80’s and 90’s benefit from regular strength training as a part of their fitness program. They are more agile and mobile and enjoy a better quality of life than those who are the same age and have not incorporated strength training into their lifestyle.
5. MYTH: Muscles grow while you are working out.
FACT: Muscles actually grow during your resting and recuperation period. Only through proper rest will you begin to really see the results of your hard work. Many people tend to overreach when strength training.
6. MYTH: The longer you exercise the better.
FACT: Too much exercise prevents results. This is like the million dollar question….how much is enough? The workouts that I recommend to my clients are brief, intense and highly effective. They stimulate the muscles and burn fat. These workouts take around 5 hours per week. Despite what you think, more is not better!
7. MYTH: To lose fat and improve your body, don’t eat.
FACT: To build a lean, healthy body you must eat and eat often. Eating 5-6 small meals per day will increase your metabolism and burn more fat than starving yourself with 1 or 2 meals daily.
8. MYTH: Skipping breakfast helps to prevent hunger.
FACT: The main thing that you need to know about skipping breakfast is if you want to be fat, don’t eat breakfast. Breakfast fires up your metabolism for the day and gives you the energy that you need to carry out your daily activities.
9. MYTH: Don’t eat after 6PM or before you go to bed.
FACT: You have been resting for 10-12 hours without food and your body has to slow down in order to conserve what nutrients it has. This snack shouldn’t include Ben & Jerry’s, cookies, cake or pie. You need to eat quality foods that are made up of proteins and fibers. Protein takes longer to digest and will keep you full longer. When you combine protein with a carbohydrate you will prevent spikes in your blood sugar.
10: MYTH: All fitness boot camps are for athletes and those who are already fit.
FACT: While some fitness boot camps may cater to those who are extreme athletes or those who like to be pushed to the extreme, not all are the same. You must look for a certified camp with a fitness professional who is a Certified Personal Trainer as well as a Certified Boot Camp Instructor. There are many imitation boot camps out there, but there is only one Adventure Boot Camp! At the North Myrtle Beach Adventure Boot Camp women of all sizes, shapes and fitness abilities are welcome to be a part of this unique fitness program that is like no other. You will be encouraged to do your best in a positive and friendly environment. Each camper works at their own fitness level as part of a group. You will experience Pilates on the beach, fun obstacle courses, strength training, cardio through walking or jogging, nutritional information, games, surprises & more at North Myrtle Beach Adventure Boot Camp. To register for the next camp and to see inspiring photos please visit www.NMBeachBootCamp.com
Gregory Hoff
Fitness Professional
North Myrtle Beach Adventure Boot Camp
www.NMBeachBootCamp.com
843-267-9359
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