myths and misconceptions - caronefitness.com

Myths and

Misconceptionsby Carone Learning

Myths and Misconceptions

Introduction

There are several myths, fads, and

misconceptions related to the field of

fitness. It is important that you use the

information you have learned throughout

this course to identify what those myths,

fads, and misconceptions are.

This section will provide you with

examples of common myths, how to

recognize a fad, and aids that you can

use to dispel misconceptions.


Fat and Muscle

Myth: Exercising turns fat

into muscle.

Fact: Exercising causes fat

loss and muscle gains, but fat

cells never become muscle

cells.


Losing a Pound per Week

Myth: If an individual increased physical

activity level and reduced caloric intake

by 500 calories but is not losing a pound

a week, they are doing something

wrong.

Fact: Weight loss will not be exactly one

pound per week every week. Water

weight, the female menstrual cycle, and

the digestive cycle can all cause weight

to fluctuate up to four pounds.


A Pound is a Pound

Myth: One pound of muscle

weighs more than one pound

of fat.

Fact: A pound is a pound.

For example, one ton of

bricks weighs the same as

one ton of feathers. The

difference is that a pound of

fat has a greater surface

area, so it looks bigger than a

pound of muscle


Fat Burning

Myth: To lose fat, exercise at a lower

intensity.

Fact: The harder you exercise, the more

calories you burn. The percentage of

energy coming from fat is higher at

lower intensities, but the total energy

expended is much lower. Keep the

intensity up, or do interval training to

increase calorie burn.


Spot Reduction

Myth: If you want to lose fat off your

abdominals, you need to do a lot of sit-

ups.

Fact: This myth is known as spot

reduction, which is the belief that you

lose fat mass in a specific body part by

concentrating exercise in that area.

Spot reduction does not work because

the body gains and loses fat in a

genetically predetermined way. Fat is

lost all over the body, and body

composition changes with a combination

of cardiovascular exercise, strength

training, and good nutrition.


Bulking Up

Myth: Women should not lift

heavy weights if they don’t

want to bulk up.

Fact: While women can

increase their muscle mass

slightly with strength training,

they do not have the

testosterone required to “bulk

up.” Men have 20 – 30 times

more testosterone than

women.


Weight Cycling

Myth: It is healthier to keep losing and

regaining weight than to be slightly

overweight all the time.

Fact: The process of losing and

regaining weight multiple times is known

as weight cycling.

Weight cycling happens frequently

when weight is lost rapidly. This is

usually a result of losing water weight

rather than body fat, and can also result

in muscle loss. When muscle is lost

along with body fat, metabolism

decreases.


Weight Cycling

Body fat burns fewer calories than

muscle does, so the person requires

fewer and fewer calories to maintain

weight. Therefore, losing weight

becomes increasingly more difficult.

This, along with other negative effects of

weight cycling, explains why it may be

healthier to be slightly overweight.


Overall Success

As your metabolism changes, you may

not lose weight because you are losing

fat but gaining muscle. You may remain

the same weight, but you may be able to

see the inches come off your waist,

thighs, or hips. Your pants may fit better,

and you may look leaner.

Success comes in many forms including

weight, body fat, inches, ability, and

emotional wellness. Look at the big

picture for overall success.

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