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Exercise Myths


 

Lifting weights will turn my fat to muscle... ?
This is absolutely false. I have heard a lot of people in the gym say this. Fat and muscle have a totally different makeup. Can you turn a apple into a banana? When you lose weight your fat cells deflate but are still there. The muscle fibers grow bigger, to take over more space and help tighten the skin.

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I always lose weight by only doing cardio... ?
You can see great weight loss success by doing a lot of cardio exercise but this is not a long lasting result. See, too much cardio will burn muscle nutrients too then, as your metabolism slows down and you start eating regularly again and will gain weight. Most people gain most of the weight back, as soon as they slow down and end up gaining more fat percentage than they had before. Cardio only elevates your hear rate for about an hour after exercise whereas, strength training will raise the metabolism for days.   

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I can use diet pills for any weight loss... ?
Diet pills are mostly all the same, some type of (speed so called) effect, appetite suppressant and sometimes a thyroid stimulator. Diet pills are usually used as a easy weight loss fix. Just take a pill without exercise, starve and get skinny. Then I know, all your girlfriends say how good you look, you feel awful so, you try to keep up your front till you have a breakdown. You can't starve yourself and run around like you are on speed forever. Over-half of the people gain the weight back and end up gaining more fat percentage than they had before. The end result of this is almost the same as the cardio question above. This is certainly not a long term weight loss solution and any long term use of energy drinks/pills can lead to future heart problems. 

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Any good exercise program will work for anyone... ?
There are a lot of general exercise programs or even someone else's personal program. We are all different body shapes, sizes, fat areas, personal habits and weekly schedules to exercise. A program that works for some fitness guru or a bodybuilder is designed to their goals and to positively stimulate their body type.  If you happen to be similar body type and muscle fibers as the fitness guru, you might see some positive response, for a short time. That is why a personal trainer can design a personal fitness program just for you and your goals, schedule, body type. After a while, our bodies will get accustomed to activates and we need to change it up again, to continue to get results. Having a personal trainer to help you, will be able to set an initial fitness program and be there later to help you to continue stimulate your body. The sky is the limit with the body, it's totally up to you whatever you like to accomplish with it. 

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I can lift more weight and get bigger by bouncing the bar... ?
A lot of gym people like to bounce the weight off their chest or such, they can lift more weight and it helps to keep their ego high. This is only used in some power lifting training or meets. The sport of power lifting's goal, is to lift as much weight as you can  If it's excepted and everyone else is cheating in the exercise, you will lose an advantage by not using the same practice. For everyone else, drop the ego, make sure to keep safe, proper and controlled form on every exercise. By not using momentum and letting the muscles do the work, you will get stronger, bigger and less chance for injuries. There is nothing wrong with demonstrating power during the lift only, no cheating against gravity (bouncing or using momentum) and make sure to train your tendons first for this. Be safe and have fun in the gym. 

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Full incline sit-ups are the best way to get all the abdominal muscles... ?
When the body is lying down flat or on decline, the hip flexors, little quads are all working with the abdominal muscles. If you use weight on chest, you will find that you are stronger this way because, you are using a handful of muscle groups at a time. There is nothing wrong with working other muscle groups, they need it too. To effectively work the abdominal muscles, they need to be isolated, meaning that this is the only muscle group working, besides a few stabilizer muscle groups. When the abdominal muscles contract, they pull the chest area down-towards the stomach. Your body will look like the letter C, thus the name curl. If it looks like a U, you are extending out too far and going over the hip area. For the most effective, try to stick with the good old floor crunches, cable crunches, side crunches, twist crunches, and medicine ball catch crunches. 

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If I'm short on time to get fit again, I can workout everyday...?
The body recovers quicker from cardio exercise and can be trained more often, sometimes even daily basis. When exercising the muscles, they need to have a recovery period, of a day or two. Not just weight lifting but, any exercise that works the muscles, to name a few, hiking, any climbing, running hills and sprinting, See when we work the muscles we tear down the fibers, from repetitive strenuous contractions. The body needs this time period to repair the muscle fibers and prepare them for a stronger load next time. By muscle exercising more often or daily, the fibers never get a chance to fully repair. They are open to injuries, won't be able to get stronger or bigger from the exercise. Working out constantly without any rest on the muscles is called over-training. People that enjoy working out, it can be easy to be over-training and not even know it. If you work out all the time and aren't making any strength gains, take a week off lifting. When you go back to the gym in  a week and are stronger than you were the week before, then you know you were over-training. Your muscles got to repair and had a rest so, are ready to go again for you. 

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All I have to do to get results is work harder...?
True, as you are able, exercising harder, more intensely, can bring about great and even quicker results. This process is a progression of lifting and you would increase the intensity, weights as you feel comfortable and know your body is ready. As your workouts increase so does your daily nutrition intake, water, protein, carbs, good fat, vitamins and consistent good sleep have to increase. You also have to be more mindfully into your workouts because as you increase to work harder, increases chances for injuries too. Always be aware of the exercises that you are doing, angle of exercise, muscle being worked especially, if you are extra tired that day, just make it a lighter day. You want to get the best results in the least amount of safe time and a injury could stop everything and set you back a couple months or years. 

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I will enjoy going to the gym or exercising as, I force myself to do it more often...?
Some of this is procrastination that everyone seems to face from time to time. But the word "force" in the question, if you honestly don't like to exercise you may have to initially push yourself to exercise. Untimely you should enjoy exercising and this shouldn't be a dreaded activity.  If you don't particularly like to lift weights then, find some other activity that will keep your mind busy while, your muscles are exercising. The fitness field is wide open to activities, you could even invent your own, as long as it is forcing tension on the bones and muscles, for an extended period of time.  I always say even to regular weightlifters if, you don't feel like being at the gym that day, then leave. Keep your exercising are, activity as a happy place in your mind and don't let it get associated with any misery feelings.  Keep in mind this process is only temporary and should only last for a day or two. If you are sad, down after that time period, you have a more serious mental situation and may need to talk to your own personal physician. 

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All I have to do to lose weight is watch my carbohydrates intake...?
People say this all the time, especially women that controlling carbs is the weight loss secret. When we have extra calories left over in our system, they then get stored as fat. If you are trying to lose weight, just match your carbs with your activity then, lower the amount just a little. Protein is a very important source, even more than carbs. People tend to neglect protein intake when, working to lose weight, protein will help increase the process and make the weight loss last. 

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I will exercise as soon as I get that newly advertised equipment or DVD...?
This is another form of procrastinating remember, tomorrow never comes. It's good to have fitness goals but keep them personal goals and not relying on someone or something else. We need to decide to exercise and change our bodies for our self; if we get a DVD or helpful equipment, that is just a bonus. Just because it is advertised to work for someone doesn't, mean it will work for your body too.  

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I will get healthier and start exercising when, the kids are grown and gone...?
I hear a lot of people say because they are more preoccupied with their career, hobby, children, just to name a few. Remember tomorrow never comes when, it's the next day, it's today. It's true, we all have the same amount of time in a day. Our fitness-health has to be a high priority so, we can continue to enjoy our other duties and not be in agony when we do them. It's not being selfish to put yourself above your kids, for health-fitness, to be able to be there for them longer. 

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I will get the same results by buying the products a fitness guru say worked for them...?
A few products might have some success but the fitness gurus are promoting the service/product and are getting paid to say that. Even if the product doesn't work at all, they are aware and not worried because, they are getting a big fat check. Ask around friends, personal fitness trainer, professional that have used the product and don't have any financial connection with the producer. Even some money back guarantee periods, have some fine print that know one is going to tell you. Can't return on Tuesday if the sky is blue, customer service hours are only Mon. from 8-10 in the morning and have a waiting period of an hour or more, I know some of these sound silly but, this is true in big business, be careful. There might be a very small handful of fitness people, that honestly care about helping people, feel better and not by the all-mighty dollar. You need to research them first, their background, what kind of person are they away from camera? If no research available and are unfamiliar, you may have to try some services, to help build your confidence that, they are there only for you. We have written all over our site, Our success is only your success and it is very true. We are not just saying this because, we wrote this article but, we hope you try us and we help build your confidence that we do believe this. 

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If I don't eat very much and almost starve myself, I will lose weight...?
True, you will lose weight on the scale. We see all the time about people in other countries that actually don't have any food and you can see their bones. This is a method that the body uses for ONLY survival, in times of starvation. We usually aren't starving but simply wanting to lose a couple pounds. This is no long term fix and we end up gaining a higher fat percentage when, we gain the weight back again. Any weight loss program has to encompass the fundamentals, strength exercise, cardio and proper nutrition percentages. There is no general formula for weight loss, body type, gender and personal habits can, all be factors to consider. If you are not sure how, or what to do, see your physician, dietician and a profession fitness trainer. We have many fitness training services, office, online, on-site. See HERE!  We don't stop until, only your success is our success.  

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Any person with a body that looks good or very fit can help others, to do the same to their body...?
This is obviously not true. A fit muscleman, fit women, bodybuilder, fitness model, that looks good in tight clothes, to name a few, all are listened to, like a professional just because, the way they look. You don't know if they had a fitness trainer to help them get that way, it may be some natural genetics, they were raised fitness-healthier by parents. Another good example to relate is, a person that's good at cooking, can they always teach others to cook? No not always, someone that looks very fit, may not even know how they got that way much less, to teach someone else about it. I agree, a fitness trainer, shouldn't be big and fat and telling others to be fit. Being a professional fitness trainer, is a lot more than looking good but, being able to teach and personalize a program to meet the clients fitness goals, in a reasonable amount of time. We have many fitness training services, office, online, on-site. See HERE!  We don't stop until, only your success is our success.  

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It doesn't matter if I do the exercise fast or slow...?
It does matter greatly with the speed that a exercise is performed does matter depending, on whether you want to tone, size or build strength. Doing the exercise faster with lighter weights, like a 1-2 second count, is used more for toning the muscle. Doing the exercise really slow, like 10-12 second count, is used for building strength.  The right combination of some fast and slow repetitions, are used for building size. Remember if you are doing faster movements, you always want to keep momentum out of play, as much as possible.  Faster movements exercises have a greater chance for injuries so, make sure your form is always correct. 

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Short people can get stronger faster than tall people...?
This is a tricky question. You probably hear tall people complaining about how easy it is for the short guys to get bigger. People that are vertically challenged usually have shorter limbs. Shorter limbs will include a smaller distance for the tendons to pull the angle. It seems to be easier for these people to build muscle size and some strength quicker than people with longer limb extensions.  Here's the catch, it takes the taller person a little longer to build the same appearance of muscle but, when they do, they will be a lot stronger and look more muscle bound than the short guy. 

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Nutrition doesn't matter as much as people say, most people can get bigger by working out harder...?
This totally false. Anyone that has been exercising for years and not getting proper nutrition wonders why they are not making bigger gains. There are two main fundamental components of all fitness/health programs, exercise and nutrition. After a hard day at the gym, if the body doesn't get the proper nutrients in about a 2 hour period, it will deplete your current storages therefore, defeating any muscle gaining process. True, you will get better results out of working harder in gym but then, will need a larger amount of nutrition than was needed previously.  Your nutrition quantities has to increase as your muscle/body grows bigger, to continue to fuel the body. Your percentages of fat, carbs, and protein will change depending on what you are trying to accomplish, from your fitness program. 

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If you have been told not to exercise by your doctor, because of your health condition, wait for this program, or any other, till you have full clearance. Stay within the guidelines of your doctor till you have clearance to move to a higher exercise level.

Please consult your physician before performing any exercises.

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately!