7 STUBBORN FITNESS MYTHS by Shape Mag
1. Myth: Muscle “weighs” more than fat. Reality: A pound is a pound is a pound—unless you’re defying the laws of physics. No substance weighs more then another one unless it actually weighs more. Simply put: One pound of fat weighs the same as one pound of muscle. “The difference is that fat is bulkier than muscle tissue and takes up more space under the skin,” Greenspan says. In fact, one pound of fat is roughly the size of a small grapefruit; one pound of muscle is about the size of a tangerine. But that tangerine is active tissue, meaning that it burns more calories at rest than fat does.
2. Myth: Weight training converts fat to muscle. Reality: This is physically impossible, Greenspan says. “Fat and muscle tissue are two completely different substances. Exercise such as strength training will help to build muscle, which encourages fat loss by increasing your resting metabolism so you can burn more calories throughout the day.” To get a lean look, you need to build muscle through weight training while simultaneously losing fat—but one doesn’t magically become the other.
3. Myth: Lifting heavy weights will cause women to bulk up. Reality: We just don’t produce enough testosterone, the male sex hormone that spurs muscle growth, to get big, meathead muscles. Lifting weights sometimes gets the blame for adding bulk because if you haven’t yet shed extra body fat, it can give the illusion that you’re getting larger, Greenspan says. But muscle boosts your metabolism, so don’t be afraid of those 20-pound dumbbells (or at the very least, work your way up to them).
4. Myth: You can walk off extra pounds. Reality: Although walking is good exercise and most Americans don’t do enough of it, if you want to lose a noticeable amount of weight, it’s not the best method since it’s low intensity and doesn’t burn a lot of calories during or afterward. To substantially shrink your belly and keep it flat, Greenspan says you want an integrated approach of strength training, cardio (preferably intervals), and a calorie-controlled diet. Adding in a few extra miles on your feet daily as one part of an overall weight-loss plan is good and good for your health, but that alone probably won’t lead to significant results on the scale.
5. Myth: You’ll burn more fat on an empty stomach. Reality: The body torches about the same amount of flab whether or not you nosh before a workout, Greenspan says. But your body also needs fuel in order to perform at its best, build muscle, and burn calories, so you should always eat something light about 30 to 45 minutes before exercise such as a protein shake, yogurt, or a piece of whole-wheat bread with peanut butter.
6. Myth: You should do cardio and strength on separate days. Reality: According to Greenspan, there is no scientific reason to keep the two isolated, and you up your chances of hitting your goal—whether it’s health, strength, or a pants size—by combining them. And then there’s that whole time-saving perk. Greenspan suggests doing a circuit where you alternate between combo exercises (squat to row or press, for example) and short, high-intensity cardio bursts (such as sprinting on the treadmill). Going back and forth like this with minimal rest builds strength and gets your heart rate up even more than a typical half hour on the elliptical or Stairmaster at moderate pace.
7. Myth: Long and slow cardio training burns the most fat. Reality: While it’s true that lengthy, slow workouts will use up more fat for energy, they’re not the way to go for fat loss; instead focus on the total calories burned during and after your workout. Ditch devoting 75 mind-numbing minutes to a slow trod on the treadmill, and do interval training or higher-intensity exercise for half—or even a quarter—of that time, which kills more calories at a faster rate and keeps your metabolism revved post-gym sesh.
Check out the full article on Shape’s website HERE
3 Weight Lifting Myths… Debunked!
Myth: “Weight lifting will make me manly and bulky! I don’t want to look like a bodybuilder!”
Fact: This could not be further from the truth. Women do not have the levels of testosterone necessary to bulk up the way men do. Female bodybuilders have been consistently eating and training a specific way AND taking anabolic steroids for years to achieve the physique they have!
Attaining a body like that takes serious focus and years to accomplish. It will not happen overnight and certainly will not happen by accident. Think about it, if it were that easy to build muscle, wouldn’t more people be in shape?
Myth: “Women shouldn’t lift heavy weights. They should use light weights an high repetitions to tone up!”
Fact: If you want to spend years achieving what could have taken a few months, go right on ahead and play with the beauty bells. If you want to build a tight, lean physique in a short amount of time, pick up the heavy weights. As you just learned, women do not have the hormonal profile necessary to bulk up like men. So relax ladies, you won’t pick up a heavy dumbbell and wake up the next morning looking like the Incredible Hulk.
It takes hard work to “tone”. If it were easy and anyone could do it with light weights, wouldn’t everyone be in shape? There’s no point in lifting a weight lighter than the things you lift everyday (water bottles, your purse, a hair dryer… you get the idea). Do those activities tone you? NO. So pick up the heavy weights.
Myth: “I’m going to just do cardio until I reach my goal weight, then I’ll start lifting weights to tone up.”
Fact: Many girls falsely believe doing hours of cardio and starving themselves will result in fat loss. The weight they are ACTUALLY losing is primarily water and lean muscle. Loss of lean muscle mass will result in a “skinny fat” look and a slowed metabolism. Once that occurs, it becomes MUCH more likely that the body will store fat!
The more muscle you have on your frame, the faster your metabolism will be and the more calories you will burn JUST BY BEING ALIVE… NOT DOING ANYTHING! Muscle burns approximately 3x as many calories as the same amount of fat. So with that increased metabolism, it will become a whole heck-of-a-lot easier to lose excess body fat, because you will be burning a lot more calories even when you’re not exercising! With a faster metabolism, that also means you will be able to eat more without having to worry about “getting fat”.. this will make it easier to stick to… and more likely to become a LIFESTYLE.
That’s me in the picture btw <3 I hope you ladies are working hard on your goals! xoxo =)
You are stunning! Wow!
Doutzen has always been my favorite <3
- The peanut is not a nut, but a legume related to beans and lentils.
- Peanuts have more protein, niacin, folate and phytosterols than any nut.
- Peanuts have a higher antioxidant capacity over grapes, Concord grape juice, green tea, tomatoes, spinach, broccoli, carrots and many more.
- Peanuts and peanut butter contain over 30 essential nutrients and phytonutrients.Peanuts are naturally cholesterol-free.
Broiled Tilapia and Cinnamon Spiced Butternut Squash
- 1 Tilapia Fillet (3-4 oz)
- 3 oz Butternut Squash diced
- 1 TB Olive Oil
- Frank’s Red Hot (you can sub with Tabasco or Tapatio)
Put oven on broil. Spray baking pan with non-stick spray. Put diced squash in a microwave-safe bowl and drizzle olive oil on top (mix well). The tilapia will need to be in for 5-10 minutes.. depends on the size.. but it should be flaky and white when it’s done. Nuke the squash for about 3-4 minutes depending on how soft you want it. Add a sprinkle of cinnamon and hot sauce and you’re done! Serves one! SUPER fast and easy =)
My quick, easy and healthy dinner tonight!
Urbancaseymariee’s Top 13 Nutrition Tips:
- Have fruit every breakfast. Breakfast is the best time to load up on vitamin rich fruits, such as bananas, kiwi, mango, apple, peaches and plums. I like 1/4 of 2-3 of these fruits on a nice bed of raw steel cut oats with almond milk and cinnamon. While fruit is technically high in sugar, don’t be scared of it— it is one of the healthiest things you can fuel your body with for a long day. All the antioxidants and vitamins will ensure you have an amazingly healthy kick-start.
- Think of food as vitamins and minerals more than anything. When I pair fruits and vegetables together, I think of it as unlocking different minerals and vitamins. For example, I always put citrus in my spinach salad because vitamin C helps absorb iron. And while it is proven that you do not have to match up foods to unlock their nutritional value, it does help greatly with absorption. It is KEY that you ensure you have a VARIETY of fruits and veggies, so that you are consuming a plethora of different benefits. So instead of eating 3 apples a day, try having a kiwi or orange (vitamin C), Banana (K), and Mangoes (K and Vitamin A). The more variety, the more benefit!
- Eat every 2-3 hours to boost metabolism. If you eat proper portions every 2-3 hours, your body will be less likely to go into starvation mode and more likely to feel fueled. You want to ensure your body feels as though you are in an environment where food is surplus— it will therefore be less tempted to store fat by means of having a palpable energy supply.
- Limit animal products and by-products. I can not STRESS this point enough. Casein is your enemy, and heme iron as well. You do not have to agree with me— many don’t— but I vouch for a vegan diet when possible. My reasons can be summed up in this video.
- Ditch counting calories. Nothing was more detrimental than counting calories for me. Sure, I lost weight faster. Sure, I learned about the nutritional content of certain foods and learned how to manage my portion sizes— But past that, I got obsessive. Here’s my deal: If you feel like you need to learn what I mentioned above, then count calories (on myfitnesspal, where you can look at your micronutrient values and LEARN about what you consume) ONLY UNTIL you ‘get it’. You know what’s a portion size, you know how many calories a banana is, etc. Once you ‘get it’, just stop. Once I kicked calorie counting to the curb, I stopped bingeing, got more energy, and more confident, and only gained 6 lbs back. And wow— that may seem scary— but eating disorders are much scarier to me than being healthy.
- Drink water between meals. Doing this (instead of drinking water only with meals) will allow the body to properly use it’s digestive juices when your finished with your meals instead of being diluted by water. By skipping water at meal times, you will therefore have better absorption of essential nutrients, and digest your food better. That being said, drink tons of water between meals to boost metabolism and more benefits!
- Find your staple go-to health foods. Whether it be steal cut oats, a tofu scramble, a special spinach stirfry, soup, or fruit salad, find your favorite staple healthy meals AND ingredients (some of mine are oats, cinnamon, almond milk, tofu, and raspberries) and wa-la, healthy meals come easier!
- Refueling is key. EAT after you workout— preferably a vegan protein shake with almond milk (Warrior blend is amazing). If that’s not your thing, try whey. It is essential that the muscles are rebuilt after your workout, it is non-negotiable.
- Fiber is your new best friend. Keeps your fuller, longer— helps clear the colon— is amazing for the intestines, extremely high in non heme iron and 0g of sugar. I take rolled or steel cut oats, raw, in almond milk. Pile high with any ingredients of your choice!
- Fat is not the enemy, sugar is. Specifically, cane sugar. FAT does not make you fat, sugar is the addictive source of all fat-logging problems. The less sugar you consume, the less you will crave it. Avoid ARTIFICIAL sugars at all cost (this does not include fruits!
- Keep your body guessing. Eat different meals every single day, whether it be a new combo on your oats or a new type of veggie. It will ensure your body gets plenty of nutrients and a variety of what it needs— and will be more likely to shed fat because it won’t be in a completely steady state. (Be sure to get vitamin B12 through fortified foods or a vitamin pill, and some selenium through seaweed salad or brazil nuts each week!)
- Eat alkaline foods more often. This is key. The more alkaline foods you eat, the better your body will function. There have been many studies done on this— to find a chart of most-alkaline (awesome) foods and most acidic (bad, ie cane sugar) check this out HERE (includes a description of why to eat alkaline). Fyi, lemon and lemon juice have an alkalizing affect on the body— weird, huh? :)
- Eat Plant Based >80% time. I think one of the best books you can ready is “Healthy Eating, Healthy World” to promote a plant-based diet at least 80% of the time. When doing so, you’re not only helping the environment, world hunger, and the economy, but you are helping YOUR BODY. When eating plant-based, you expose your body to so many more vitamins and minerals you would otherwise miss when consuming dairy and meat products. Not only that, but the fiber found in fruits and vegetables is incredibly good for your body. It is said that eating 2 handful of nuts is equivalent to running 4 hours a week (via video from #4) and that even 5,000 hours in the gym can not equate to the health benefits of eating vegan for one week. And while plant-based does not mean being completely vegan, making the jump to eating almost entirely plant-based is one of the best things you can do for your body, ever.
Let me know if you have any questions!! <3