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Two Truths and a Lie

November 28, 2019

 

In each scenario below there are two truths and one lie.  Your goal today is to pick out the one lie in each category. Once you are finished, check your results by scrolling down to the end of the page. 

 

1. SQUATTING

  1. Squats help develop core strength

  2. Squatting is a full body functional exercise 

  3. Squatting too low is bad for your knees 

 

2. YOUR WEIGHT

  1. Lifting makes you bulky

  2. How many calories you eat based off your BMR dictates how if you will lose or gain weight

  3. Cardiovascular training is not the only way to effectively burn calories

 

3. EXERCISE AND YOUR BODY

  1. Exercise regimens differ depending on age, athletic ability, injuries, and many other factors

  2. Every person has a different starting point depending where they are in their fitness/athletic career 

  3. You need to lose weight before exercising

 

4. TRAINING AND ADAPTATIONS

  1. Depending on what goal you want to achieve your workout will vary

  2. Exercise and training are not the same thing

  3. You should be completely exhausted after each workout

 

5. NUTRITION AND CALORIES

  1. Proteins, Carbohydrates, and Fats do not contain the same amount of energy per gram of each

  2. Caloric Intake varies person to person

  3. It doesn’t matter where my calories come from as long as you hit your calorie intake

 

6. SUGAR 

  1. Sugar can supply quick energy to our bodies

  2. All Sugars are bad for you

  3. There is sugar in fruit

 

ANSWERS

 

1. SQUATTING

  1. Squats help develop core strength TRUTH

  2. Squatting is a full body functional exercise TRUTH

  3. Squatting too low is bad for your knees LIE

 

It is in fact true that squats are a full body functional exercise. They train just about every muscle in the body including all the muscles that are associated with the core. 

 

Squatting below “Parallel” is not bad for your knees if you have the prerequisite mobility for the exercise. Squatting below parallel allows you to recruit all the muscles in the leg: including the most important muscles the Glutes. We can also associate knee pain in the squat with not squatting low enough because of the added tension on the quadriceps which adds tension to the knee joint. 

 

2. YOUR TRAINING AND BULKING

  1. Lifting makes you bulky LIE

  2. How many calories you eat based off your BMR dictates how if you will lose or gain weight TRUTH

  3. Cardiovascular training is not the only way to effectively burn calories TRUTH

 

There are many reasons why lifting doesn’t make you bulky. First off, lifting burns calories. Unless you are lifting super heavy and eating a diet that supports getting bulky you most definitely will not bulk up. In fact, lifting weights helps shape the body. Your body doesn’t instantly put on muscle or size this most definitely takes time and effort. Ultimately, your training dictates the results you get. 

 

Calories in calories out is a thing. Your BMR (basal metabolic rate) is how many calories it takes to maintain your weight. If we go under this number of calories you will lose weight if you go over it, you will gain weight.

 

As stated above in the first paragraph “Cardio” is not the only effective way to burn calories. Weight training promotes calorie and fat burning.

 

3. EXERCISE AND YOUR BODY

  1. Exercise regimens differ depending on age, athletic ability, injuries, and many other factors TRUTH

  2. Every person has a different starting point depending where they are in their fitness/athletic career TRUTH

  3. You need to lose weight before exercising LIE

 

Your training and exercise program should vary depending on age, athletic ability, injury history and many other factors. 

 

It is true that each individual has a different starting point. Not one individual is alike. Training age is an important factor in which to decide where an individual should start with their exercise program. It is also true that despite maybe being away from activity or sport for a period of time your body has the ability to hold on to some of the past aspects and adaptations from your previous training. 

 

As stated above, each individual has a different starting point therefore you do not need to lose weight before exercising. Exercising holds a broad spectrum in definition. Running 10 miles can be considered exercise for one where as walking 10 minutes for another can be considered exercise. There is no right weight to start exercising at you just need to start!

 

4. TRAINING AND ADAPTATIONS

  1. Depending on what goal you want to achieve your workout will vary TRUTH

  2. Exercise and training are not the same thing TRUTH

  3. You should be completely exhausted after each workout LIE

 

It is true depending on what goal you want to achieve your workout will vary. Things like sets, reps, intensity, volume, rest, and many other factors play a role in the results and adaptations we see with our body. 

 

Exercise and training are in fact not the same things even though they do have crossover between each. Exercise is sweating and moving but without a planned path or goal in mind typically even though we will still typically see positive adaptations with training. Training on the other hand is well thought out and planned. Training usually follows some sort of program with a designed path towards the individuals goal. 

 

It is in fact not true that you should always be completely exhausted after a workout. One of my favorite Strength Coaches, Scott Cambio says “he wants his athletes to come out feeling stronger at the end of the workout then they did at the beginning of it.” It is true that strength athletes get stronger by adding intensity in their workouts but their goal is not to be completely exhausted, gasping for air and making sweat angels on the floor when they are done. If you saw a powerlifter after a workout they rarely look like they have been through a taxing workout.

The same could be said for an endurance athlete where a consistent and attainable pace is used throughout a training period or race. 

Think about what your end result and or goal is and base your training off of that. If you are not sure how that is achieved get a coach.

 

5. NUTRITION AND CALORIES

  1. Caloric Intake varies person to person TRUTH

  2. It doesn’t matter where my calories come from as long as you hit your calorie intake LIE

  3. Proteins, Carbohydrates, and Fats do not contain the same amount of energy per gram of each TRUTH

 

As stated above in number 2 caloric intake and BMR varies person to person. Factors in this include: Age, Weight, Activity Level, Gender, and many other factors.

 

Quality of calories is in important factor in what types we get. Therefore it does matter where you calories come from and what you are eating. Not every calorie is created equal which I will speak more about below. Strength athletes may need more protein where an endurance athlete may need more carbohydrates in their diets. You have to consider your goals it is not always a IIFYM scenario (IF IT FITS YOUR MACROS). Higher quality proteins, carbs, and fats will lead to better results. 

 

It is true that Proteins, Carbohydrates, and Fats do not contain the same amount of energy per gram of each. Proteins and Carbohydrates have 4 calories per gram and fat provides 9 calories per gram. 

 

6. SUGAR 

  1. Sugar can supply quick energy to our bodies TRUTH

  2. All Sugars are bad for you LIE

  3. There is sugar in fruit TRUTH

 

It is true sugar can supply quick energy to our bodies. Typically in endurance sports are activities that require a great amount of energy expenditure Sugar can be a great source of quick energy.

 

Not all sugars are bad for you and can be necessary in some scenarios as stated above.  Natural sugars like those found in fruits, honey, and the stevia plant can provide healthier quick energy boosts and provide other essential vitamins and minerals in the process.

Refined sugars especially in excess can in fact though be bad. They can lead to type 2 diabetes, cardiovascular disease and pancreatic cancer. 

As stated above there is Sugar in fruit (Fructose) like any type of sugar we want to take it in moderation or to provide assistance to athletic or fitness endeavors.

How did you do? Did you get most of them right? I Hope this article helped debunk some fitness myths. Please comment and give feedback on this BLOG below. Stay FIT!

 

 

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