Myth vs. Reality: No More Excuses
"Character is what you do when you know, no one is looking"
-Anonymous
Exercise is a powerful tool that when properly integrated into our lives can increase muscle size and strength and decrease fat cell volume and number. Additionally, resistance training has been proven to strengthen the cardiovascular system, increase bone density and boost the immune system. All in all working out consistently is the key to having a strong, defined and healthy body.
This is an article that you might want to print and tape to the door of your refrigerator. It also may be tough for some to handle because it will debunk numerous erroneous excuses for not working out and getting in the greatest shape that you can get into. The buck stops here!
Myth: I don't have time to workout".
Reality: Countless people have time to drive to their physicians' office when they are sick and their chiropractor or physical therapist when they are in pain, but fail to maintain a level of fitness that would elevate the need for many such visits. Working out, when done with a specific, disciplined and intense plan does not require very much time. Countless people wander around the gym day after day performing exercises that provide little or no value to their condition because they lack a specific plan and requisite intensity. Forty-five minutes a day, five times a week is enough of a commitment to get anyone into great shape, but only if the workout time is maximized.
Myth: "I have a thyroid/hormonal condition that prevents me from loosing weight".
Reality: Highly unlikely. Everyone should get a complete physical before initiating fitness and conditioning program that would include an analysis of various hormonal levels. The percentage of the population with a condition that prevents normal weight reduction with proper exercise and nutrition is very small.
Myth: "If I do crunch's and sit ups, I'll loose my gut"
Reality: For the record there is no such thing as "spot reduction". In fact, as someone performs a sit up it is likely that the energy required to perform the movement may come from stored fat in the persons arm. Additionally doing too many sit-ups and crunch's may lead to the over development of the hip flexors leading to muscle imbalances and chronic back pain.
Myth: "I really do workout"
Reality: I define "workout" as "chronic exercise, specific and intense enough to produce morphological and physiological changes". If you are in your estimation "working out" and not improving your look and condition you are: a) wasting your time b) in the majority of the population who try to get in shape c) in need of professional guidance.
Myth: "I can't workout because my knees/back hurt".
Reality: If you are overweight by more then 10% of your appropriate bodyweight your knees/back will hurt. If yours knees and back are designed to accommodate 150lbs and you are placing 165 plus pounds on them, it is simply too great a structural load. This stress will lead over time may lead to permanent damage of the joints in the knees, back and hips. If you are very heavy, the first course of action is start walking, every day, multiple times if possible.
Myth: "I eat like a bird, and still can't loose weight"
Reality: Numerous studies have established that overweight people consistently under report their caloric consumption and over report their caloric expenditure. The reality is if you where lost in the mountains with no food just water, you would loose weight very rapidly. With very little variation, all people will loose weight at about the same rate. This is due to Newton's Law of Thermodynamics or calories in vs. calories out.
Myth: "It's better to go at a lower intensity while performing cardiovascular exercise".
Reality: The "fat burning zone" popular on cardio equipment is a hyped up selling tool devised by the manufacturers to sell machines. The simple fact is that the harder you work for the longer you work the more fat and calories you will burn. At lower intensities the ratio of fat burned to carbohydrates may be slightly higher but working at a greater intensity more then makes up for this difference. The harder you work the greater the benefit. Period.
Myth: If I diet and loose weight without exercise, I will be healthy.
Reality: Weight reduction for the 65% of the population that is overweight is always a good thing but studies show that is may have a limited effect on ones overall health if they lead a sedentary lifestyle. Americans are the most sedentary people in the world and the consequences are great. There is in fact evidence to suggest that overweight people who are physically active on a daily basis are in a lower risk group then their normal weight sedentary neighbor. An example would be NFL lineman who routinely weigh more then 300 lbs. and are in phenomenal condition and excellent health.
Your thoughts comments are encouraged and welcome at pete@petekoch.com
Yours in Health,
Pete