Fitness MythsFitness Myths

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Do My Muscles Turn Into Fat If I Do My Muscles Turn Into Fat If I Don’t exercise them after a Don’t exercise them after a

while?while?

NO! NO!

Here’s Why:Here’s Why: Muscle Cells are Muscle cells, fat cells are fat Muscle Cells are Muscle cells, fat cells are fat

cells. One cannot transform into another.cells. One cannot transform into another. What happens is called Muscle Atrophy, or the What happens is called Muscle Atrophy, or the

shrinking of cells due to not using the cell, or in shrinking of cells due to not using the cell, or in this case your muscle cells. this case your muscle cells.

When you stop working out, the muscles shrink. When you stop working out, the muscles shrink. Even though the person stops working out, they Even though the person stops working out, they still continue to take in as many calories. Since still continue to take in as many calories. Since the body is burning less calories, it takes in the the body is burning less calories, it takes in the extra calories and stores them as fat. This is what extra calories and stores them as fat. This is what leads to the increase in fat in the body, and leads to the increase in fat in the body, and therefore excessive weight gain. therefore excessive weight gain.

Works Cited:Textbook page 236, “Big Fat Fitness Myths” By: Aschwanden, Christie. Health (Time Inc. Health). Sep2000, Vol. 14 Issue 7

Check It Out For YourselfCheck It Out For Yourself

Watch Exercise Myths Video Which Watch Exercise Myths Video Which Talks about Muscle Turning Into Fat Talks about Muscle Turning Into Fat Myth: Myth:

http://www.webmd.com/fitness-exercise/video/fitness-mythshttp://www.webmd.com/fitness-exercise/video/fitness-myths

Read Article by Christine Read Article by Christine Aschwanden: “Big Fat Fitness Myths” Aschwanden: “Big Fat Fitness Myths”

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Can I spot Reduce Fatty Can I spot Reduce Fatty Areas?Areas?

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NoNo

Here’s WhyHere’s Why

Spot Reducing is the theory that Spot Reducing is the theory that exercising a specific part of the body exercising a specific part of the body will result in fat loss in that area. will result in fat loss in that area.

When exercising, fat comes off the When exercising, fat comes off the entire body, not just the place entire body, not just the place exercised.exercised.

The greatest amount of fat will come The greatest amount of fat will come off in the greatest fat deposit of the off in the greatest fat deposit of the body first. body first.

Works Cited: Textbook Pg. 164

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For More Information on the Myth of For More Information on the Myth of Spot Reducing, read: “Fitness Facts: Spot Reducing, read: “Fitness Facts:

Hit or Myth.” in Hit or Myth.” in Tufts University Tufts University Health & Nutrition LetterHealth & Nutrition Letter; May2005, ; May2005,

Vol. 23Vol. 23

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If I do a lot of sit-ups will I get If I do a lot of sit-ups will I get rid of my belly fat?rid of my belly fat?

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No No

Here’s Why Here’s Why

Doing a lot of sit-ups to reduce belly fat Doing a lot of sit-ups to reduce belly fat would be a form of spot reducing, which is would be a form of spot reducing, which is proven to be a false theory.proven to be a false theory.

Doing the sit-ups will not make you lose Doing the sit-ups will not make you lose fat on your midsection, but throughout fat on your midsection, but throughout your entire body. your entire body.

Furthermore, Sit-ups do not generate the Furthermore, Sit-ups do not generate the caloric output to reduce the total body fat, caloric output to reduce the total body fat, you have to do a lot more exercising than you have to do a lot more exercising than that!that!

Works Cited: Textbook pg. 164

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For More Information about ways to For More Information about ways to lose belly fat, check out lose belly fat, check out Lifetime Lifetime Physical Fitness and WellnessPhysical Fitness and Wellness Twelfth Twelfth Edition Pages 164-165Edition Pages 164-165

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If I work out a lot can I eat If I work out a lot can I eat whatever I want? whatever I want?

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No!No!

Here’s WhyHere’s Why On top of exercising, you should be eating healthy On top of exercising, you should be eating healthy

in order to help gain all of the nutrients you need in order to help gain all of the nutrients you need to keep up with your active lifestyle. to keep up with your active lifestyle.

The recommendation for men 19-30 years old for The recommendation for men 19-30 years old for daily food amounts is 3 cups of vegetables, 2 cups daily food amounts is 3 cups of vegetables, 2 cups of fruits, 8 oz. equivalents of grain, 6 ½ oz. of fruits, 8 oz. equivalents of grain, 6 ½ oz. equivalents of protein, and 3 cups of dairy equivalents of protein, and 3 cups of dairy product.product.

Along with these recommendations, you should Along with these recommendations, you should watch your sugar intake as well. The watch your sugar intake as well. The American American Journal of Nutrition Journal of Nutrition states that consumption of 2 or states that consumption of 2 or more sweetened beverages per day can increase more sweetened beverages per day can increase your risk for heart disease up by 23 or 35 percent. your risk for heart disease up by 23 or 35 percent.

Works Cited: Textbook pgs 70-73

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For more information, go to For more information, go to www.choosemyplate.gov to find the www.choosemyplate.gov to find the appropriate nutrition appropriate nutrition recommendations specifically for recommendations specifically for you. you.

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Does a short workout at high Does a short workout at high intensity burn more calories intensity burn more calories

than a long workout at than a long workout at moderate intensity? moderate intensity?

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Yes!Yes!

Here’s WhyHere’s Why Although somewhat still effective, long moderate intensity Although somewhat still effective, long moderate intensity

workouts do not burn as many calories as a high intensity workouts do not burn as many calories as a high intensity workout will due to the fact that the metabolism runs higher workout will due to the fact that the metabolism runs higher longer after. longer after.

Although, in a light intensity workout, you still burn 50% Although, in a light intensity workout, you still burn 50% calories from fat, you have to do the process twice as long calories from fat, you have to do the process twice as long as doing a short vigorous workout to get equivalent results. as doing a short vigorous workout to get equivalent results.

Example: If you worked out lightly for 30-40 minutes, you Example: If you worked out lightly for 30-40 minutes, you would burn 200 calories, 100 calories from fat. If you would burn 200 calories, 100 calories from fat. If you worked out at high intensity during those same 30-40 worked out at high intensity during those same 30-40 minutes, you would burn 400 calories, 120-160 of them minutes, you would burn 400 calories, 120-160 of them coming from fat. coming from fat.

Works Cited: Textbook Pgs. 161-162

Do It YourselfDo It Yourself

In order to understand this method, In order to understand this method, try it! try it!

Samples of High Intensity workouts Samples of High Intensity workouts are seen in are seen in Lifetime of Physical Lifetime of Physical Fitness and WellnessFitness and Wellness Twelfth Edition Twelfth Edition on page 321, and further benefits of on page 321, and further benefits of high intensity training are on page high intensity training are on page 298298

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