Warriors Fitness Zone
Hype vs. Fact
Aerobic exercise is all the exercise you need to control your weight.
Data strongly indicates that in general combining a conventional aerobic exercise program with a calorically restricted diet does little to nothing to help you preserve lean body mass during your weight reduction efforts. The optimum exercise prescription for adequate weight loss is one that combines aerobic conditioning and strength training. Such a prescription will allow you to expend a relatively large number of calories while building and increasing your lean body mass.
The more you sweat while exercising, the more body fat you lose.
Any weight loss represents only lost water NOT lost fat. When you replemish your body fluids stores by eating and drinking, those lost pounds returned almost as fast as they left. Keep in mind that how much you sweat is NOT a good barometer of how much energy you are expending. Sweating is more dependent on factors such as, temperature, humidity, lack of conditioning, body composition and individual variability.
Muscles will turn to fat when you stop exercising regulary.
Muscles cannot turn to fat. Muscle and fat are 2 separate and distinct tissues. In reality, if you do not use a muscle, it will literally waste away. This is best demonstrated when someone wears a cast on a broken limb. When the cast is eventually removed, the unused limb muscles are considerably smaller then they were prior to the injury.
Losing weight is extremely difficult.
Losing weight for most people is relatively easy, keeping it off is the ever present challenge. Studies indicate, 75% to 90% of all dieters who lose weight can expect to regain all of the weight they lost within 1-3 years of completing the diet. Weight control efforts should always include, not only a sensible realistic plan for getting those pounds off, but a realistic plan for keeping them off. A strength and cardio training program is the best and most efficient weight loss plan.
If I stay consistent with my program, I will eventually have success.
Insanity is defined as doing the same thing over and over and expecting different results. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. Consistency combined with variety and new challenges are the keys to your overall success.
I cannot commit to a fitness program because I have a full-time job, a family and other obligations that keep me from training.
Excuses are like excuses, everyone has them. Many individuals fear taking the first step towards success, but as the saying goes: "You can't steal second base if you don't take your foot off first." Nothing in this world can take the place of persistence. Nothing is more important then persistence towards your fitness goals. In the end, your full-time job, your family and other obligations are enhanced when you become persistent toward your own health.
I can get as big and strong as I am physically capable of getting by eating 3 square meals a day.
It takes 5 to 6 meals each day with an array of food groups, each with an appropiate balance of fats, carbs and protien to ensure maximum growth and strength and most importantly training.
Carbohydrate and protein restricted diets.
Most "fad diets" simply fail because they almost entirely cut carbs or proteins from their lists of consumption. Not only does this sap and steal your very important energy, it also harms your daily and athletic performance.
The fact is you NEED carbs for you brain, heart and muscles to sustain a healthy lifestyle. The main fuel of your brain and central nervous system is glucose which is obtained from carbs. Without these carbs, you can experience a alternative fuel source known at ketones. If carbs remain unavailable for several days, the body attempts to conserve essential proteins by producing ketones which is made from the partial burning of fatty acids. Initial weight loss is not fat, but water. As the kidneys attempt to rid the body of excess ketones, the lack of carbs make the blood more acidic, upsetting the bodies natural balance, causing side effects or symptoms like headaches, bad breath, dizziness, fatigue and nauseua. In addition to these symptoms, those on a carb restricted intake will have lower energy levels and experience shorter time to fatigue during exercise. This means workouts will be shorter and lower in intensity, thus less effective overall.
Diets that drastically cut out protein contributes to yet another example of unhealthy eating. Lack of protein adds to muscle soreness, general fatigue, shortness of breath, memory loss and overall weakness accompany low protein consumption. Every cell in your body is constantly being recycled. Where do all these new cells come from? These new cells come from the much needed protein you consume every day.
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