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Your Most Popular Exercise Myths Debunked

Leta Shy — Thu, 12 May 2011 11:55:58 PDT

Earlier this week we asked you which exercise myth had you convinced for way too long, and you weren't too shy to let us know! We already debunked the myth that muscle turns into fat, but here are the most popular myths that you believed and why they are so completely untrue!

Myth: Strength training makes you bulk up.

You said: "[I believed] that strength training would make you bulk up - [but] it's HARD for women to put on tons of muscle without really trying!!" - Gabriela Une Vie Seine
Fact: Many of you said you believed the bulking myth. In reality, however, building huge muscle requires testosterone coupled with a serious weight-training regimen (not to mention a protein-filled diet), so you aren't going to sculpt a bodybuilder physique unless you really want to. Strength training is an important part of any exercise routine; the more muscle mass you have, the higher your resting metabolic rate will be. And while the rate of muscle building depends on your body type, not only will strength training give you a higher calorie-burning rate, but it'll make you more defined as well (as celebrity trainer Jackie Warner says, "Would you rather have fat under those jeans or a little bit of tone?").

Myth: You can eat whatever you want as long as you exercise.

You said: "[I believed that] if I work out everyday I could eat whatever I wanted. Duh!!!!" - Facebook user Brighty
Fact: Whether or not you gain or lose weight is all about the math. Losing pounds happens when you have a caloric deficit, meaning you eat fewer calories then you burn. Whether you want to maintain, gain, or lose weight while you exercise, having your metabolic rate checked and wearing a heart rate monitor can help you know exactly how much you should be eating. What you eat is also important, especially if you're training for a race; it's important to find the perfect balance of fats, protein, and carbs that will keep you fueled and energized.

Find three more popular myths debunked after the break!

5 Reasons You Should Be Lifting Weights

FitSugar — Thu, 29 Nov 2007 13:30:00 PST

Resistance training, weight lifting, strength training - they are all variations of the same theme. If you are resistant to adding strength training into your program let me share the five great reasons to start pumping iron according to realbuzz.com.

Here are the highlights:

Maintains strength: Everything we do requires all-round body strength - from simple movements such as eating a meal to more difficult tasks such as lifting and pushing. You can maintain your ability to carry out everyday tasks without difficulty.
Reduces injury risk: Weight training not only strengthens muscles but also connective tissues, like tendons. Tendon injuries in sport and ordinary activities are very common - but doing a regular resistance workout will reduce the likelihood of these injuries occurring.
Prevents osteoporosis: Osteoporosis - or brittle-bone disease - affects both men and women, and you can strengthen the whole skeleton through resistance training, because lifting weights actually stimulates the skeleton to get thicker and stronger.
Helps weight management: The more muscle your body has, the more calories you burn - whether you are exercising or not! An extra pound of muscle equates to burning an extra 50 calories a day - so hitting the gym for a weights workout will help keep you slim!
Is essential for power and speed in sport: Muscle power is a key factor at every level of sporting performance. If you do not have good muscular strength, then your ability to run, jump, throw, or kick will be reduced. Resistance training enables athletes to specifically target the appropriate muscle groups that are relevant for their sport.

Source

5 Tricks to Get the Most Out of Your Outdoor Run

Shape — Thu, 03 May 2012 04:11:45 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

The weather is getting nice and you may have been bitten by the "run bug." To make the transition from indoor runs to the great outdoors seamless and safe, I compiled a list of my top five tricks to get the most out of your outdoor run. Whether you have had some success running on the treadmill, or you are completely new to outdoor running, there are two crucial factors that you must understand.

25 Most Deceiving Exercises (They Tone More Than You Think).

First, let's talk about a little guy named Newton. See, Newton has this law that states that for every action, there is an equal and opposite reaction. Are you with me so far? Good. Well, with runners, the concern is what we run on. The harder the surface the greater the ground reaction force, which is basically the force exerted by the ground back onto the body (in this case, our little legs) that are in contact with it, is. To simplify this, surfaces like concrete and pavement will cause a greater reaction back into our joints and legs than an energy absorbing treadmill. This not only makes us work harder, but will tire us out faster and cause greater stress on our joints.

Are Your Workouts Causing Pain? How to Find Out.

Second, the treadmill is a flat belt that provides consistency with each step. There are no stones, traffic, or inclement weather activity that would cause you to be off balance or have to change your gait. Running outdoors forces the body to make constant small adjustments. That said, here is what’s going to make your outdoor run a successful one.

5 Unique Ways to Make the Most of Your Treadmill.

Learn how to make the most out of your outdoor runs after the break!

13 Health Gimmicks You Can Stop Wasting Money On

Business Insider — Tue, 01 May 2012 00:15:21 PDT

Consumers have a tendency of falling for the next big health gimmick. Save your money on health duds with these Business Insider tips.

No matter how many times we're told otherwise, Americans' obsession with get-healthy-quick schemes will likely never die. Too bad most of these fads aren't worth their weight in salt - or your hard-earned dollars. We've put together a list of some of the worst budget-sucking health trends that still persist today.

Coconut Water

Coconut water may be nature's version of Gatorade but some brands have already caught fire for over-hyping its nutrient content. Vita Coco agreed to settle a $10 million class action lawsuit over an independent study that showed the drinks didn't pack near as many electrolytes as advertisements implied. Some coconut waters are also loaded with added sugar, which will do nothing to help your waistline.

Alternative: Pick up your own young green coconuts on the cheap from an Asian produce market. Just crack them open with a cleaver and pop in a straw.

"All-Natural" Foods

30 percent of Americans bought more natural foods in 2011, according to a Rodale study. But what are we really paying more for? There's no clear cut regulation on what makes food "natural," which means just about any company can slap that label on its packages, add a fancy green theme and jack up the price.

Says Andrew Schrage of MoneyCrashers: "Before buying any food that is touted as being 'all natural,' take a look at the ingredient list before you check out. Keep in mind that butter and salt are indeed natural ingredients. So stocking up on natural foods may not achieve anything other than increasing your grocery bill."

Read on for more.

5 Things You May Be Overlooking at Your Gym

Leta Shy — Wed, 11 Apr 2012 16:56:44 PDT

Location and machine availability may be the biggest reasons why you chose your gym, but there's more to be had with your membership. Get the most out of the hundreds of dollars you're spending with this list of extras you may be overlooking at the gym.

Workout props: Maybe you only use the machines, but don't ignore the props lying all over the gym floor. Things like battle ropes (those thick white ropes anchored to sturdy beams) for sculpting strong arms to sturdy boxes for plyometrics exercises help change up a workout. Next time you're leaving a class or people-watching on the treadmill, look out for anyone using unfamiliar props, and if one looks interesting, ask a trainer to show you how to use one.
Weight room: If you only lift weights in class, spending time in the weight room can be hugely beneficial. Lifting at your own pace helps to master perfect form and figure out the right dumbbell weight for specific exercises. And if you never strength train, starting a weight-room routine can help jump-start your body's metabolism while also helping tone muscle. If this still seems intimidating, check out our tips for learning to love the weight room.

Find out three more things you may be overlooking at your gym after the break.

How to Deal With PMS Symptoms and Still Work Out

Jenny Sugar — Tue, 10 Apr 2012 14:56:25 PDT

From pimples to bloating, cramps to spontaneously bursting into tears, PMS and period symptoms not only have the ability to ruin your day, but they can also put a damper on working out. Since exercise actually alleviates many of these uncomfortable feelings, here are some of the best ways to handle common PMS symptoms while working out.

Bloating: Swelling in your lower abdomen doesn't always inspire you to sport a fitted tank or leggings. Forget impressing anyone and go for comfort by wearing loose-fitting pants that have wide waistbands and these tanks that hide a pooch.
Cramps: When your uterus contracts, you can feel mild to debilitating cramps. If you aren't bound to your bed in the fetal position, get moving. Doing some cardio that gets your heart pumping such as jogging, brisk walking, riding your bike, or swimming releases pain-relieving beta-endorphins to alleviate your discomfort, and it also helps to decrease those cramp-inducing muscle contractions. If the pain is really bad, try these yoga poses for relieving menstrual cramps.

Keep reading to learn how to work out when dealing with other period symptoms.

The Biggest Reasons Your Ab Exercises Aren't Working

Prevention — Mon, 09 Apr 2012 04:25:40 PDT

We are pumped to share one of our fave stories from Prevention here on FitSugar!

If you're struggling to see your six-pack, you could be making one of these mistakes.

By Jenna Bergen, Prevention

As the weather warms and Spring break approaches, we're all forced to do that same rather scary thing: unearth the bathing suit and take a good, hard look in the mirror. I did it just last week and was relieved to see that my job as the fitness editor at Prevention had kept my abs from going too far south. Still, given all the hours I clock at the gym, I wouldn't mind seeing a little more definition. That's when I realized I needed to fine-tune my game. If you've been putting in the effort and still don't have the abs you're after, take heart - you're not alone. Here are four top slipups that mess with your six-pack - plus expert fixes to get you back on track.

Your Form Is Sloppy
"The wrong form can turn an effective move into one that won't do anything for you," says personal trainer Jessica Smith Gomez, costar of the 10 Minute Solution: Best Belly Blasters. A few of the most common mistakes: pulling on your neck (which allows your abs to slack off), using momentum rather than muscle strength (again, a freebie pass for the abs), sagging your hips in plank, and not keeping them pulled in during every move. "You must control your abdominal wall to get any real benefit," says Erin O'Brien, creator of Kristi Yamaguchi: Power Workout and Strong Body Ageless Body. Not sure how you're doing? Check your form in a mirror.

Keep reading for two more reasons your ab exercises aren't working!

From the Community: Aerobic vs. Anaerobic Activity

Fit Community — Mon, 02 Apr 2012 02:39:22 PDT

Not sure what the difference between aerobic and anaerobic activity is? In our Get Fit For 2012 group, FitSugar reader meetcasey explains what each term means and why we should be doing both.

Aerobic exercise requires the body to utilize oxygen to create energy. With anaerobic exercise, the body creates energy without extra oxygen - your body relies on its natural chemicals to create energy.

Learn the benefits of each, after the break!

From the Community: Everything You Need to Know About CrossFit

Fit Community — Wed, 28 Mar 2012 01:22:23 PDT

FitSugar reader meetcasey interviewed CrossFit expert Robert Sax, owner of the CrossFit Amped Gym, and posted the Q&A in our Get Fit For 2012 community group. Check out what Robert had to say about this rising fitness trend!

Meet the Expert: Robert Sax

Can you begin by telling us a little about yourself?

I am 27 years old and a Capricorn (yes, that’s the goat). I’m originally from Portland, ME (the first Portland), and I currently live in Bellevue, WA. I graduated from Springfield College in Massachusetts with a BS in exercise science. I own CrossFit Amped, coach during the day, fight crime at night, and occasionally put down an entire jar of fresh-grind almond butter. Mmmmmm, fat!

What is CrossFit?

Textbook definition: it is constantly varied functional movements executed at a high intensity. CliffsNotes version: constantly changing workouts that involve body weight movements, gymnastics, aerobic and anaerobic training, Olympic lifting, power lifting, strongman movements, and anything else my twisted mind can conjure up! It is a universally scalable platform for exercise that allows any man or woman of any age and ability level to participate. I have worked with every walk of life and haven’t been stumped yet. In fact, I am currently coaching two men who are deaf, which was a challenge at first because of the amount of detail needed to comprehend and apply to certain movement patterns. Now it is no problem. In fact, I’ve learned some sign language because of it!

Learn more about what a CrossFit workout is and how it can change your body after the break

5 Things You Should Never Do During a Workout

Jenny Sugar — Tue, 27 Mar 2012 11:27:58 PDT

There are many things you shouldn't do before a workout, such as cold stretching (learn more prewrokout no-nos here). To make the most of your actual workout, here are a handful of things to avoid while getting your sweat on.

Exercise on an empty stomach: Used as a common weight-loss technique, exercising on an empty stomach can actually prevent weight loss. Without fuel in your system, calories burned will come from muscle instead of fat. Eat before your sweat session and it'll provide energy for your workout, boost your metabolism, and studies show you'll consume fewer calories throughout the day.
Gulp water: Preventing dehydration is a must, so do drink water throughout your workout, especially in the heat. Sip between about one to six ounces every 15 to 20 minutes. Gulping down larger amounts of water at a time can not only cause stomach cramps, but could cause hyponatremia, also called water intoxication. Overhydrating can lead to low amounts of sodium in the body, causing dizziness, cramps, slurred speech, and nausea. Stick to drinking small amounts of water during regular workouts, and during intense workouts or those longer than an hour, sip on a sports drink to replace lost electrolytes.

Keep reading to find out three more things you shouldn't do during a workout.