1) True or False: Spot Reduction
Where you lose weight on your body is purely genetic and can’t be encouraged.
“True. Unfortunately, when you train and diet to lose fat, you have little to no control over where it comes off most or in what proportions. Your body has certain genetically pre-determined sites that it likes to store fat (it’s often around the belly for men and the thighs or triceps for women), and if you store a lot of fat in these areas it may seem like you’re not losing any even though you know you’re getting leaner. Stay the course and eventually things should even out.”
2) True or False: Creatine Dependency
If you take creatine, you will have to take it for the rest of your life because your body will stop producing it.
“False. Your body may slow its natural creatine production since you’re providing it with supplementation, but this will reverse if you stop supplementing. There are no known adverse effects to discontinuing creatine use.”
3) True or False: Sweat and Muscle Growth Does sweating profusely have an effect on muscle growth?
” False. The amount you sweat is in no way a sign of how quickly or slowly your muscles are growing. More muscle mass means a faster metabolism and your body temperature will rise more quickly with activity, but ultimately sweat isn’t a sign of anything other than your body being overheated.”
4) True or False: Leg Extension Exercise Injuries
Leg extension machines are the most destructive, range limiting exercise equipment you can use for your legs because, as the angle at the knee gets closer to 90 degrees, the weight is only supported by ligaments and meniscus compression. These machines should only be used when recommended by your physical therapist.
“True and False. Some physical therapists recommend the leg extension machine and some say to avoid it like the plague. It’s true that the knee is most unstable when bent 90 degrees, and the position the leg extension puts you in isn’t conducive to making functional muscle gains (you never sit down and extend both legs in front of you in sports or life). Still, for people coming back from leg injuries who can’t do other exercises well, it may be beneficial. If your goals are strictly bodybuilding and you want to bring out as much muscle in the thighs as possible, know that leg extensions have been a staple in the routines of most of the sport’s elite competitors for decades. It’s a controversial subject. ”
5) True or False: ‘Fat Burning Zone’
“You should stay in your “fat burn zone” to make cardio effective to lose weight. I believe that, but don’t believe the calculations or the chart on the cardio machines. I have a slow metabolism and feel like I need to push it harder. I tend to use interval training.”
“False. There is no fat-burning zone. What this refers to is heart rates (usually around 65% to 75% of your max) where fat is burned as the primary fuel source. In other words, aerobic training. It’s perfectly fine to train in this supposed “zone,” but it may not be enough to lose significant fat. Remember that, while you may be burning a higher percentage of calories from fat in this zone, the training is only moderately intense, so you aren’t burning a great deal of calories overall. Your workouts will probably need to last close to an hour and be done several days a week to have an impact on your waistline—and that’s on top of following a careful diet. A better approach would be to do some light cardio so you burn fat directly and some interval training so you can speed up your metabolism and burn more calories for days afterward. ”
Researched By :
Kátia C. Rowlands – PLETT PILATES ; SPINNING & FITNESS STUDIO – 082 513 4256