Debunking some of the most persistent fitness myths

1st part

Compilation and debunking of some of the most persistent fitness myths.



MYTH no1


Weight is for fitness the litmus test.


FACT


Weight shouldn’t be the most decisive criterion for fitness. And this is more valid for really fit people.
A much more important index is the body fat percentage which represents the ratio: total fat/weight.


There are people classified by the unreliable BMI (Body – Mass Index) as normal in terms of weight.
Notwithstanding, they are notoriously unfit and their body fat percentage is quite high, more than 25% for men and 30% for women, numbers which demarcate obesity.
As fit should be characterized people who won’t exceed a body fat percentage of 16-17% for men and 23-24% for women.


People with a better body composition can fit into tighter jeans if compared with others of the same weight.
Let your jeans size and mirror be your judges, friends and companions in your endeavour to reach high fitness levels and forget the misleading BMI, weight and scale.

 MYTH no2


With x crunches daily I will have my abs ripped.


TRUTH


The fallacy emanating from the above statement is absolutely familiar, at least to those that possess a certain level of knowledge on fitness.
Though, I am obliged to mention this because there are unluckily a lot of people out there who lack elementary knowledge.

The result: they fall prey to the misleading promises of various charlatans.


There is no way for anybody to lose local fat. This is the human physiology! Can you imagine how an onion  peels off? This is the way in which fat leaves our body!


If you repeat endless crunches on a daily basis, you are prone to overtraining. But I will leave this factor out for the moment and I will admit that your abs will be very well trained.


But is this all you want?
Definitely not!

You want to exhibit them!
You want to boast about them!
You want the others to see how perfect and ripped they are!




The only way to accomplish this is by getting rid of the fat layer which dooms them to obscurity. Otherwise they will be you invisible heroes!


You can attain this with a combination of:

- proper, selective nutrition
- aerobic activity with an emphasis on sprinting or generally HIIT
- resistance training (mainly with free weights).



MYTH no 3

The more you exercise the better!


TRUTH


A sure recipe for overtraining and disaster! A lot of fitness junkies meet the end of their fitness careers prematurely due to overtraining.
Our bodies have finite capabilities, but many Herculean descendants fail to admit this!
Our body strengthens and gets fitter only during the rest periods between hard training sessions.


Thus, it needs the necessary time for relaxation and regeneration. Ignore this and you will relapse into decline, not only physically but mentally as well.
It’s unallowable and illogical to fight fiercely, only to find that this fight turns against you.


MYTH no 4



If you want results in fitness, you have to be a frequenter of gyms.


FACT


How many gym-frequenters do you know that are really fit? Personally not many!
On the contrary I know some people that despite having never stepped foot in a gym they are perfectly fit.

Most gym “visitors” spend their time in:


- observation
- socialization
- fruitless and ineffective workouts.


Conversely those who:

- have clear objectives
- perform tailor-made hard workouts from which they won’t deviate
- are focused, committed to their goals and give their maximum effort.....


....can achieve remarkable results with no more than 3 short – 60’ – visits per week.

If you have a balanced diet and an active lifestyle that’s more than enough.



MYTH no 5


To become fit you need a gym and/or expensive equipment.


FACT


The most important pillar of fitness is neither exercise nor nutrition:

It is self motivation!

Self motivated people won’t need a gym and won’t need any expensive equipment.
Self motivation is a state of mind very crucial to fulfilling your objectives and achieving the desirable results.
Self motivated people make predictions for themselves that become self fulfilling – prophecies and they are made, not born.

There are tenths of ways and workouts to become fit even if you use your home as a gym.
Actually, if you are self motivated, you can exercise yourself everywhere: outdoors, at home, in a hotel etc.


Some ideas for home exercise:


- Total body workouts performed in circuits are great fat burners.
You will have to mix exercises for your upper body, lower body and your core: squats, lunges, push ups etc.
- Weight lifting with a pair of humble dumbbells (adjustable are better).

With practically no money, minimal time investment and equipment and a lot of self motivation, you can achieve admirable fitness results.


MYTH no 6

If you look fit, you are fit!


TRUTH


It’s true that some people achieve a noteworthy physique with a combination of resistance training and a relatively meticulous diet.
Could such a guy contend that he’s fit?
Rather not and the reasons for this are:


* these people very often neglect their most important muscle: their heart and by extension their cardiovascular system.
Problems pertaining to oxygen intake, transport and management will bring fatigue and relative weakness to perform workouts and duties stressful for the heart.


* They also neglect the flexibility factor! They never include stretching in their workout routines! Stretching is a must for the elasticity of muscles and a comfortable muscle tone.


People that do not stretch enough – and in a right way – have problems with their range of motion, problems that aggravate as time passes.




Conclusion: To be regarded as fit you need except for the good physique to also possess:


- strength
- speed
- endurance
- muscle elasticity – max range of motion.


Chris Strogilis