Fitness Myths



 

4 Myths Many Lifters Actually Believe

On April 25, 2016 by Physical Culturist

By: Christian Thibaudeau, T-Nation

You’re Fat. Asians Aren’t. Here’s Why.

On October 22, 2015 by Physical Culturist

By: Mike Sheridan , T-Nation

You're Fat. Asians Aren't. Here's Why. The 10 Real Reasons Asians Are Healthier

Here’s what you need to know…

  • Asian cultures consume fish, offal, seaweed, and fermented food. These nutrient dense staples are rare in the standard American diet.
     
  • Wheat is mostly out of the picture. Asians aren’t leaner because they eat rice, they’re leaner because they eat less wheat.
     
  • Asians do a lot more walking and deep squatting. Most Americans don’t squat below couch or toilet level and walking isn’t a daily practice.
     
  • Asians practice prevention while Americans practice treatment. Instead of medicating their problems, Asian cultures look for the cause and fix it.

Some health and fitness experts out there are making outrageous claims about why Western populations are getting fatter and why traditional Asian cultures are not. Much of what they’re saying is bunk. Let’s set the record straight.

The Truth About Meat, Rice, and Soy

First it was Colin Campbell telling us the Chinese are healthier because they eat less meat… even though an unbiased review of his data in the American Journal of Clinical Nutrition found zero association between animal foods and cancer. Then it was soy marketers telling us we could stay heart disease-free like the Japanese by swapping tenderloin for tofu… despite their average daily intakes of less than 13g per day.

Now it’s nutrition experts telling us Asians are healthier because they eat a lot of rice – this based on studies finding greater metabolic improvements with a typical Asian diet compared to a typical Western one. But claiming it’s the rice is like saying Italians are healthier because of pasta. It’s not one food making the difference. Rice may be a viable option for replenishing muscle glycogen, and a better option than pizza or cake, but don’t go thinking it’s making you any healthier or it’s more nutrient-dense than a sweet potato.

The 10 Real Reasons Asians Are Healthier

Some Asian cultures are now experiencing drastic increases in obesity and diabetes since the introduction of Big Gulps and Big Macs. So what can we really learn from all this? Here are the healthy habits and preventative practices in traditional Asian culture that can have an effect on your long-term health.

1 – Traditional Asian Cultures Eat Fish (Almost) Every Day

Protein and nutrients aside, the biggest benefit to eating fish is the omega-3 fatty acids. Fish gives our brain and body the DHA and EPA it needs, and keep us on the anti-inflammatory side of the omega-6:3 ratio helping prevent chronic inflammation and the chronic disease that supersedes it. Asian culture has continued to treat fish as the dietary staple it’s always been, something North American culture seems to have forgotten.

2 – They Eat The Whole Animal

Unlike the boneless, skinless, flavorless Costco boxes of chicken breasts, the Southeast Asian cooks waste nothing, using the bones and innards to make soups and finding a way to incorporate the feet, necks, tendons, tails, and heads where possible. This provides a healthy dose of fat-soluble nutrients, collagen, gelatin, cartilage, and beneficial bacteria. Frequent soup consumption is also associated with better hunger and satiation signaling (think leptin), which corresponds to lower levels of obesity.

3 – They Make Seaweed a Staple

Although it’s historically vegetarians reaching for seaweed, kelp, nori, and wakame in hopes of getting the essential nutrients missing in their diet, all of us should be, mainly because it’s one of the only legitimate sources of iodine. While the Japanese are scarfing down seaweed snacks and sushi rolls, hitting 3,000-5,000 micrograms, we’ve resorted to adding iodine to table salt and getting barely 200 micrograms per day. Since iodine deficiency directly affects the thyroid, it’s easy to see how this could pose a problem, not only because we don’t eat seaweed but because many dietary guidelines are still telling us to limit salt.

4 – They Don’t Make Wheat a Staple

Whether you’re on the gluten-free train or not, there’s something to be said about excess wheat consumption. The Chinese and Japanese eat very little of it, with egg or rice-based noodles having a higher prevalence and flour only being used in small amounts. Many think Asians are healthier because they eat more rice, but in reality Asians are healthier because eating more rice makes them eat less wheat.

5 – They Eat More Fermented Food

The fermentation process removes plant defenses and adds good bacteria to the gut. It’s common in Southeast Asia to ferment the soybean into miso, natto, tempeh, and tamarai, which removes most of the toxic properties. Fermenting cabbage to create kimchi and fermenting tea to make kombucha is also a regular practice. Both supply beneficial bacteria to the gastrointestinal tract, similar to the probiotic pills we use in North America.

6 – They Generally Avoid Sweets

Prior to the 21st century, Asians were consuming minimal sweets. Water and tea were the go-to drinks, and the only fructose consumed was coming in the form of fibrous fruit – which tended to be reserved for the occasional dessert. Too much fructose may even have addictive properties that make us eat more and want more.

You're Fat. Asians Aren't. Here's Why. The 10 Real Reasons Asians Are Healthier

7 – They Regularly Use Herbs & Spices

Asian’s seem to have a better grasp on the health benefits of the different herbs and spices. Without going full-blown Dr. Oz here, the rosemary, thyme, cayenne, sage, garlic, cinnamon, turmeric, and cumin in your spice cabinet have a tremendous number of health benefits including, but not limited to, increasing metabolism and circulation, reducing blood pressure and cholesterol, helping with digestion, and improving insulin sensitivity. They’re also anti-inflammatory, anti-microbial, anti-fungal, and contain a heavy dose of antioxidants. Your ranch dressing probably doesn’t.

8 – They Prioritize Healthy Digestion

In Asian culture, eating is an event, not a race. And eating slow is a practice, not a problem. Generally, tea is consumed 30-60 minutes before a meal to prep the stomach, chopsticks are used to ensure it’s a slow process, and eating to half full is encouraged. Contrast that to North America, where preparation time is as short as possible, a shovel is used for maximum uptake per second, and it’s common to feel unsatisfied if you’re not uncomfortably full.

9 – They Walk and Squat Daily

North Americans take fewer steps than the rest of the world, and at one point (pre 1990) the Chinese were doing more walking and performing more heavy labor than most countries. This not only kept them healthy and fit, but it made a case for why they’ve been able to tolerate a higher-carb, rice-dominant diet.

The other thing that’s gone extinct on our side of the world is the daily deep squat. Unlike Asian culture, we opted for the high-boy throne as opposed to the traditional crap-in-the-hole technology, which not only makes us less loose and limber in the knees and hips, but makes for a less than pleasant (and potentially less than healthy) elimination experience. A study from the journal Digestive Diseases and Sciences in 2003 found that those going number two in a full-squat experienced full bowel emptying after a duration of 50 seconds on average, while those using a toilet had a “less satisfactory experience” that took nearly three times as long.

10 – They Focus Medicine on Prevention

Where Western medicine quickly treats with antacids, antibiotics, NSAIDs, and statins, traditional Chinese and functional medicine attempts to get to the root of the problem using nutrition, healthy habits, and prevention practices.

Traditional Chinese medicine doctor Sun Simiao believed the skills of a great physician were wasted if one did not consider the foods his or her clients were eating and the lifestyle they were practicing. Asians recognize that health and wellness extend far beyond eat-sleep-lift-repeat. And it’s why they practice meditation, martial arts, and other calming daily rituals that clear the mind and strike a balance between yin and yang. Maybe you should too.

source: T-Nation

Fat Burning Truths And Myths

On March 8, 2015 by Physical Culturist

by Charles Poliquin, Iron Magazine

A Nutrition Myth that Keeps us Fat, Sick & Tired

On February 7, 2015 by Physical Culturist

By: Mark Hyman, Elephant Journal

A Nutrition Myth that Keeps us Fat, Sick & Tired

Busting the Calorie-is-a-Calorie Myth

The calorie-is-a-calorie myth might be the biggest fallacy in nutrition that keeps us fat, sick, and tired. To explain why this doesn’t work, let’s follow 750 calories of soda and 750 calories of broccoli once they enter your body.

First, soda: A Double Gulp from 7-Eleven contains 750 calories, entirely from 46 teaspoons of sugar. Your gut quickly absorbs the soda’s fiber-free fructose and glucose.

Glucose spikes your blood sugar, starting a domino effect of high insulin and a cascade of hormonal responses that kicks bad biochemistry into gear. High insulin increases belly fat, inflammation, blood pressure, and triglycerides while it lowers HDL, decreases testosterone in men, and contributes to infertility in women.

Insulin also blocks your appetite-control hormone leptin. You become more leptin resistant, so the brain never gets the “I’m full” signal. Instead, your brain thinks you are starving. Your pleasure-based reward center becomes activated, driving you to consume more sugar and fueling your addiction.

Fructose, on the other hand, goes right to your liver, where it starts manufacturing fat. Insulin resistance and chronically elevated blood insulin levels result, driving your body to store everything you eat as dangerous belly fat.

Fructose also contributes to fatty liver, generating more inflammation. Chronic inflammation triggers weight gain and insulin resistance. Fructose also doesn’t send informational feedback to the brain, signaling that a load of calories just hit the body. Nor does it reduce ghrelin, the appetite hormone that is usually reduced when you eat real food.

Next, let’s look at broccoli. Those 750 calories of broccoli make up 21 cups and contain 67 grams of fiber, far more than the average American eats. That amount of broccoli only contains about 1.5 teaspoons of sugar; the rest of the carbohydrates are the low-glycemic, slowly absorbed type found in all non-starchy vegetables.

Now, if you ate those 21 cups of broccoli (highly unlikely!), they contain so much fiber that very few of the calories would actually get absorbed. There’d be no blood sugar or insulin spike, no fatty liver, and no hormonal chaos.

Your stomach would signal your brain that you were full. That addiction reward center in the brain would not become triggered. You’d also get many extra benefits that optimize metabolism, lower cholesterol, reduce inflammation, and boost detoxification.

Broccoli’s phytonutrients (glucosinolates) boost your liver’s ability to detoxify environmental chemicals, and the flavonoid kaempferol is powerfully anti-inflammatory. Broccoli also contains high levels of vitamin C and folate, which protect against cancer and heart disease. The glucosinolates and sulphorophanes in broccoli change the expression of your genes to help balance your sex hormones, reducing breast and other cancers.

So you see, food is more than calories; it is information. Every bite of food you eat broadcasts a set of coded instructions to your body that can create either health or disease.

So what will it be, a Double Gulp or a big bunch of broccoli?

Studies Prove a Calorie is not a Calorie

Science shows calories are not created equal. One study published in the Journal of the American Medical Association found low-protein diets mean you store bad fat around your organs including the liver, kidneys, and pancreas. High-protein diets, on the other hand, add muscle and increase your resting metabolism and muscle mass. Since muscle burns seven times as many calories as fat, that’s a good thing.

Researchers in this study observed volunteers in a hospital ward for 12 weeks. They controlled everything they ate and did. Everyone overate about 1,000 calories a day, either as protein or carbs.

The low-protein group lost 1.5 pounds of muscle and gained 7.5 pounds of fat. The high protein group gained 6.3 pounds of metabolically active muscle.

Both groups gained weight—understandable considering they consumed too much food—but the high-protein group gained less weight than the low-protein group.

This study shows if you overeat anything, you will gain weight, but it also proves calories are not equal. Some calories will make you store fat. Others will make you store muscle.

Quickly absorbed carbohydrates, which form the basis of America’s and increasingly the world’s diet, are very efficiently turned into belly fat in the body. And that leads to obesity and diabetes, or what I call diabesity.

In America today, 69 percent of us are overweight and over 35 percent of us are obese. If these trends continue, one in three Americans could have Type 2 diabetes by 2050.

Children and adolescents will suffer the most. In less than a decade the rate of pre-diabetes or diabetes in teenagers rose from nine percent to 23 percent. Put another way, almost one in four kids have pre-diabetes or Type 2 diabetes.

Carbohydrates and protein trigger very different chemical messages in the body independent of calories. Carbs lay down the fat, while protein lays down muscle.

Reduce Belly Fat and Build Muscle? Focus on Protein, not Calories

Reduce Belly Fat and Build Muscle? Focus on Protein, not Calories

Reducing belly fat and building muscle become far more than just about the calories. As this and other studies show, where those calories come from matter far more.

Here are a few simple tips to speed up your metabolism and get rid of belly fat.

  1. Skip the sugar—in all of its forms. Especially liquid calories from any source (soda, juice, alcohol), which store as belly fat. Be on a mission to get high-fructose corn syrup out of your diet, it is especially good at laying down belly fat.
     
  2. Ditch the flour—yes, even wheat flour, which converts to sugar. Did you know that two slices of whole wheat bread raise your blood sugar more than two tablespoons of table sugar?
     
  3. Start the day with protein—not starch or sugar. Try whole omega-3 eggs, a protein shake, nut butters or even kippers! Skip the bagels, muffins and donuts.
     
  4. Have protein with every meal—try nuts like almonds, walnuts or pecans, seeds like pumpkin, chia or hemp or have beans, chicken, or fish.

Somehow we became duped by the idea that all calories are the same. They are not. Hopefully soon popular nutrition advice will catch up with science, then perhaps we can make a dent in the tsunami of obesity, diabetes, and chronic disease coming right at us.

References

Bray GA, Smith SR, de Jonge L, Xie H, Rood J, Martin CK, Most M, Brock C, Mancuso S, Redman LM. Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. JAMA. 2012 Jan 4;307(1):47-55.

Devkota S, Layman DK. Increased ratio of dietary carbohydrate to protein shifts the focus of metabolic signaling from skeletal muscle to adipose. Nutr Metab (Lond). 2011;8(1):13

Pollock NK, Bundy V, Kanto W, Davis CL, Bernard PJ, Zhu H, Gutin B, Dong Y. Greater fructose consumption is associated with cardiometabolic risk markers and visceral adiposity in adolescents. J Nutr. 2012 Feb;142(2):251-7.

Westerterp-Plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21–41.

Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 14 May 2014. Web. 17 Nov. 2014.

Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, n.d. Web. 19 Nov. 2014.

“Study Finds 23 Percent of Teens Have Prediabetes or Diabetes.” Study Finds 23 Percent of Teens Have Prediabetes or Diabetes. N.p., n.d. Web. 19 Nov. 2014.

source: Elephant Journal

7 Common Calorie Myths We Should All Stop Believing

On January 10, 2015 by Physical Culturist

By: Mark’s Daily Apple

7 Common Calorie Myths We Should All Stop Believing

Many people think weight loss is simply about cutting calories. They believe that to lose weight, you must reduce calories (either eat less or burn more), to gain weight you must add calories, and to maintain weight you keep calories constant. To these folks, calories in, calories out is the only thing that matters. They usually oppose the Primal Blueprint because they assume that we “deny” the importance of calories in weight loss.

Well, they’re wrong. I don’t deny the importance of calories. Calories absolutely count. And if someone has lost weight, they have necessarily expended more calories than they consumed. That said, there are some major misconceptions about calories, body weight, fat loss, and health. These calorie myths are often rooted in truth but presented in black-or-white terms that are useless at best, harmful at worst, and do little to help the average person lose body fat.

Let’s dig right in.

1. Calories in, calories out is all you need to know.

Simple is nice. Simple is good. But overly simple is dangerously inaccurate, so let’s break this statement down.

What does “calories in” refer to?

Calories in — what we eat. We can’t metabolize sunlight or oxygen. We can’t feast on the souls of the damned. The food we eat determines “calories in” entirely. Simple.

“Calories out” is where it gets confusing. There are several components to “calories out”:

  1. Resting energy expenditure — the energy used to handle basic, day-to-day physiological functions and maintenance
     
  2. Thermic effect of food — the energy used to digest food and process nutrients
     
  3. Active energy expenditure — the energy used during movement (both deliberate activity like lifting weights, jogging, and walking, plus spontaneous activity like shivering and fidgeting)

Not so simple, is it? There are a lot more variables to consider.

Oh, and about those variables…

2. Calories in and calories out are independent variables.

That would be nice. You could drop energy intake and maintain your resting metabolic rate while burning the same amount of energy digesting food (even though you’re eating less of it) and working out. The fat would melt off at a predictable, constant rate. Anyone with basic arithmetic skills (or a calculator) could become a successful weight loss coach and very few people would be overweight.

In reality, the amount and type of calories we eat affect the amount of energy we expend:

  • During calorie restriction, the body “defends” its body weight by lowering resting metabolic rate and reducing spontaneous physical activity. To keep weight loss going, you often have to lower food intake even more (to counteract the reduced metabolic rate) and remind yourself to fidget, tap your feet, twiddle your thumbs, and shiver (to recreate the missing spontaneous movement). And you have to do it again when the body readjusts.
     
  • Whole foods take more energy to process and digest than processed foods. In one example, subjects either ate a “whole food” sandwich (multigrain bread with cheddar cheese) or a “processed food” sandwich (white bread with cheese product). Both meals were isocaloric (same number of calories) and featured roughly identical macronutrient (protein, fat, carb) ratios. Those eating the multigrain sandwiches expended 137 calories postprandially (after their meal). The white bread group expended only 73 calories, a 50% reduction in the thermic effect of food.
     
  • Protein takes more energy to process and digest than other macronutrients. Compared to a low-fat, high-carb diet, a high-protein diet increased postprandial energy expenditure by 100% in healthy young women. And in both obese and lean adults, eating a high-protein meal was far more energetically costly (by almost 3-fold) than eating a high-fat meal.

Calories in affects calories out. The two variables are anything but independent of each other.

3. Weight gain is caused by eating more calories than you expend.

Calorie fetishists love pointing out that weight gain requires overeating. That is, everyone who gains weight necessarily ate more calories than they expended. Okay. We’ve established that everyone agrees on this. But it’s just restating the issue. It doesn’t tell us anything new or useful. It’s merely descriptive, not explanatory.

To show you what I mean, let’s do the same thing with other phenomena.

Why was Martin Luther King Jr. assassinated? Because someone pointed a sniper rifle at him and fired it.

Why did Usain Bolt win the 100 m final in the Beijing Olympics? Because he crossed the finish line first.

Why is the restaurant so crowded? Because more people entered than left.

These are technically true, but they ignore the ultimate causes. In King’s case, they fail to discuss racism, the civil rights movement, or the motivation of the shooter. They don’t mention Bolt’s training, genetics, or his childhood. They don’t discuss why the restaurant has attracted so many customers — new menu, Valentine’s Day, graduation? They simply restate the original statement using different words. They just describe what happened.

I’m interested in what truly causes us to eat more than we expend and/or expend less than we eat. I don’t care to merely describe weight gain because that doesn’t help anyone.

4. A calorie is a calorie.

Look. I loved Carl Sagan. Like everyone else, I got chills when he’d wax poetic about our place in the universe and our shared origins as “star-stuff.” But just because steak comes from the same star-stuff as a baked potato, isocaloric amounts of each do not have identical metabolic rates in our bodies when consumed.

We even have a study that examined this. For two weeks, participants either supplemented their diets with isocaloric amounts of candy (mostly sugar) or roasted peanuts (mostly fat and protein). This was added to their regular diet. After two weeks, researchers found that body weight, waist circumference, LDL, and ApoB (a rough measure of LDL particle number) were highest in the candy group, indicating increased fat mass and worsening metabolic health. In the peanut group, basal metabolic rate shot up and neither body weight nor waist size saw any significant increases.

Does this invalidate the relevance of energy balance? Of course not. Since the peanut group’s metabolic rate increased, they expended more calories in response to added calories, thus remaining in balance. But it does elegantly and definitively invalidate the simplistic notion that all calories, especially added calories, are treated equally by the body.

5. Weight loss and fat loss are the same thing.

People don’t want to lose weight. “Losing weight” is common parlance, but we really want to lose body fat and retain, or gain, muscle. And studies indicate that the macronutrient composition can differentially affect whether the weight lost is fat. It’s not just about total calories.

Take the 2004 study from Volek that placed overweight men and women on one of two diets: a very low-carb ketogenic diet or a low-fat diet. The low-carb group ate more calories but lost more weight and more body fat, especially dangerous abdominal fat.

Or the study from 1989 that placed healthy adult men on high-carb or high-fat diets. Even though the high-carb group lost slightly more body weight, the high-fat group lost slightly more body fat and retained more lean mass.

Just “weight” doesn’t tell us much. What kind of weight? Are we losing/gaining fat or muscle, bone, sinew, organ? Are we increasing the robustness of our colons and the number of bacterial residents (who, though small, carry weight and occupy space) from added prebiotic fiber intake? These factors matter for health. I’d argue that they’re the only factors that actually matter when losing or gaining weight because they offer insight into our health and body composition.

6. Exercise helps you lose weight only by burning calories.

Most people think of exercise as a way to mechanically combust calories. And that’s true, to a point. Exercise does “burn” calories, and this is a factor in weight loss. But it does lots of other cool things to our physiology that can assist with improving body composition, too.

Compared to something high intensity like burpees or something aerobic like running a 10k, lifting free weights doesn’t burn many calories when you’re lifting them. But it does improve insulin sensitivity, which reduces the amount of insulin we secrete for a given amount of carbohydrate and increases our ability to burn body fat. It increases muscle mass, which uses calories (protein). It strengthens connective tissue, which also uses calories. It even preserves metabolic rate during weight loss and boosts it for up to 72 hours post-workout. All these changes affect the fate of the calories we ingest.

If calories burnt were the most important factor, then the best way to lose weight would be to hammer it out with as much endurance exercise as you can withstand because that’s the most calorie intensive. But studies show that combination training — aerobic and resistance training — leads to greater reductions in body fat than either modality alone.

Even aerobic exercise isn’t just about mechanically burning calories. It also preferentially targets the reward regions of our brains, reducing the allure and spontaneously lowering our intake of junk food.

7. Counting calories allows us to accurately monitor food intake.

You’d think that, wouldn’t you? Most foods at the grocery store have labels. Even restaurants are beginning to emblazon menus with calorie counts for each item. As humans, we implicitly trust the printed word. It looks so official and authoritative, and it spells out with great specificity exactly how many calories we’re about to eat.

Except studies show that’s not the case. Whether it’s the nutritional information provided by restaurants, the calorie counts on supposedly “low-calorie” foods, or the nutritional labels on packaged foods, calorie counts are rarely accurate. Food manufacturers can even underreport calories by 20% and pass inspection by the FDA.

Maybe that’s why people have so much trouble sticking to their allotted number of calories. If only reality would bend to the will of the label!

You may roll your eyes at some of these ideas because they’re so preposterous, but consider where you’re coming from, where you’re reading this. This is how the general public – and, often, the experts and physicians advising their patients and writing policy — approaches the question of fat loss. Sure, not everyone immersed in conventional wisdom holds every one of these myths to be true. And when they’re actually faced with the statement, few will claim that a calorie of steak is metabolically identical to a calorie of white sugar or that weight loss is the same as fat loss. But when calories in, calories out is the first line of attack against excess body fat, these are the kind of myths that become entrenched.

It’s important to take them head-on.

No one wants to be fat. The obese know they’re obese. They’ve had “calories in, calories out” drummed into their heads for years. If it were really as simple as eating less and moving more, they wouldn’t be obese. And yet here we are. That might be the biggest danger of the continued propagation of these myths — they convince people that they’ve failed at something simple, basic, and central to being a healthy, moral human being.

source: Mark’s Daily Apple

Top 10 Exercise Myths (Infographic)

On October 22, 2013 by Physical Culturist

Below is pretty neat infographic from WeightTraining.com that debunks the top 10 exercise myths.

Top 10 Fitness Myths (Infographic)

Fitness Myth: It’s Important to Build Aerobic Conditioning First Before Getting into More Intense Anaerobic Work

On July 24, 2013 by Physical Culturist

Another popular fitness myth busted!

Fitness Myth: It's Important to Build Aerobic Conditioning First Before Getting into More Intense Anaerobic Work

Fitness Myth: Suck In Your Stomach When Exercising

On July 20, 2013 by Physical Culturist

One thing I’ve noticed in common between Ancient Martial Arts and Strength Sports like weightlifting, powerlifting and strongman, is the importance of finding your centre in order to produce extraordinary levels of power. In Chinese Martial Arts, this area is called the “Tantien”. In strength sports, we call it the Belly!

Fitness Myth: Suck In Your Stomach When Exercising

Fitness Myth: Women Should Focus on Performing Aerobic Activities Because Weight Training Will Give Them a Many Apperance

On July 17, 2013 by Physical Culturist

Women Should Focus on Performing Aerobic Activities Because Weight Training Will Give Them a Many Apperance

Fitness Myth: Strength Training Will Stunt the Growth of Children

On July 16, 2013 by Physical Culturist

The pursuits of physical culture benefit people of all ages! 🙂

Strength Training Will Stunt the Growth of Children

Fitness Myth: Lifting light weights for high reps will “shape and tone” your muscles

On July 14, 2013 by Physical Culturist

There is no such thing as “firming and toning.” There is only stronger and weaker. – Mark Rippetoe

Fitness Myth: Lifting light weights for high reps will

Fitness Myth: Athletes Are Examples of Perfectly Healthy Human Beings

On May 16, 2013 by Physical Culturist

Athletes Are Examples of Perfectly Healthy Human Beings

Fitness Myth: Saturated Fat and Cholesterol In The Diet Are Bad For Your Heart.

On May 15, 2013 by Physical Culturist

Saturated Fat and Cholesterol In The Diet Are Bad For Your Heart.

Fitness Myth: Spot Reduction (ie: Doing Sit-ups to Burn Fat Off Your Stomach)

On May 13, 2013 by Physical Culturist

Are you doing countless sit-ups and crunches in the hopes of shredding some fat off your waistline? – Ditch those ab exercises! If you wanna get lean, lift weights and sprint!

fitness myth: doing sit-ups will burn fat off your stomach, spot reduction

Fitness Myth: Eating Fat Makes You Fat

On May 13, 2013 by Physical Culturist

fitness myth: eating fat makes you fat

Fitness Myth: A Very Slow Heart Rate is a Sign that You’re in Great Shape

On May 11, 2013 by Physical Culturist

Fitness Myth: A Very Slow Heart Rate is a Sign that You're in Great Shape

Fitness Myth: Running is The Best Way to Lose Weight

On May 9, 2013 by Physical Culturist

Fitness Myth: Running is the best way to lose weight. Truth: A COMBINATION of strength training (lifting weights), interval training (sprinting), and low-impact aerobic activity (walking) will yield the greatest results in fat loss and overall body re-composition. Which form of exercise you prioritize depends on your current fitness level and body composition. For overweight people who are just starting out, it is best to focus mainly on strength training and walking. Lifting weights will help you build muscle, which will increase your metabolism, leading to greater fat loss. Lifting will also help your body shape into a more desirable form. Walking will help you burn off additional fat mass without affecting your recovery between strength workouts. Once you achieve a good level of fitness through strength training and walking, you can slowly start to incorporate some interval training.
Diet also plays a huge role in fat loss. Focus on eating whole unprocessed foods. Be sure to get protein, fat, and vegetables in every meal. Avoid starch/sugary carbs except for around your workout (before & after exercise; fueling your body for intense training, and re-fueling after).