Don't Believe Everything You Hear 

Five Exercise Myths


Five Exercise Myths That Keep You Overweight
by Harold Irby, Personal Trainer | Health and Fitness | Wednesday, June 4, 2014

There are plenty of misconceptions about exercise in the world, some of which may be holding you back from your best body. Do the following five exercise myths sound familiar? This may be exactly what you need to hear… 



1) Exercising on an empty stomach burns more fat. This theory assumes that if there's no fuel in your body to burn then you'll end up burning fat, but research has proven otherwise. Instead of pulling the energy from stored fat, there's a better chance that your body will look to energy in your bloodstream and muscle stores. Further drawbacks to exercising on an empty stomach include shortened workouts due to lack of stamina, and dizziness or nausea from low blood sugar. Instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise. 



2) Cardio is more effective for weight loss than weights. For some reason women seem to love the idea that they will burn more fat by running on a treadmill than by lifting dumbbells. Sorry ladies, but cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat. If your goal is weight loss, then make friends with some dumbbells. 



3) If you exercise enough, then you can eat anything you want. This myth makes me cringe, as I've seen so many people throw away their hard-earned fitness results by overeating. Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo. 

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients.

4) For optimal fat burn, exercise longer at a low intensity. Wouldn't it be nice if this one were true? Then instead of pushing it hard in the gym we could all simply go for a nice, long stroll to burn fat. Umm, usually if something sounds too good to be true that's because it is too good to be true. 

Intensity matters when it comes to getting great results, so challenge yourself. 



5) Unless you exercise often, exercise is a waste of time. I hear this myth in the form of an excuse from people who haven't started an exercise program due to the idea that they won't be able to exercise enough to make it count. Research continues to prove that any exercise is better than zero exercise. So, you say that you can only exercise once a week? Then do it. 
Because any exercise is better than zero exercise. 

*Five Quick Fitness Tips to Remember
1. Be Consistent: exercise at least 3 times each week.

2. Be Challenged: keep your routine intense.

3. Be Patient: true fitness results take time.

4. Be Excited: find a form of exercise that you love.

5. Be Advised: call in a fitness professional for premium results.


Harold Irby is a certified personal fitness trainer and Mr. Michigan body building champion with over 20 years of experience in weight training, body building, sport specific training and strength conditioning. Harold has worked with many professional, college and high school athletes, as well as celebrities and business professionals seeking a healthy and fit lifestyle through his personal training and fitness center Xtreme Advantage

Photo credit: ©iStock/keeweeboy 

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