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Myths and
Misconceptionsby Carone Learning
Myths and Misconceptions
Introduction
There are several myths, fads, and
misconceptions related to the field of
fitness. It is important that you use the
information you have learned throughout
this course to identify what those myths,
fads, and misconceptions are.
This section will provide you with
examples of common myths, how to
recognize a fad, and aids that you can
use to dispel misconceptions.
Myths and Misconceptions
Fat and Muscle
Myth: Exercising turns fat
into muscle.
Fact: Exercising causes fat
loss and muscle gains, but fat
cells never become muscle
cells.
Myths and Misconceptions
Losing a Pound per Week
Myth: If an individual increased physical
activity level and reduced caloric intake
by 500 calories but is not losing a pound
a week, they are doing something
wrong.
Fact: Weight loss will not be exactly one
pound per week every week. Water
weight, the female menstrual cycle, and
the digestive cycle can all cause weight
to fluctuate up to four pounds.
Myths and Misconceptions
A Pound is a Pound
Myth: One pound of muscle
weighs more than one pound
of fat.
Fact: A pound is a pound.
For example, one ton of
bricks weighs the same as
one ton of feathers. The
difference is that a pound of
fat has a greater surface
area, so it looks bigger than a
pound of muscle
Myths and Misconceptions
Fat Burning
Myth: To lose fat, exercise at a lower
intensity.
Fact: The harder you exercise, the more
calories you burn. The percentage of
energy coming from fat is higher at
lower intensities, but the total energy
expended is much lower. Keep the
intensity up, or do interval training to
increase calorie burn.
Myths and Misconceptions
Spot Reduction
Myth: If you want to lose fat off your
abdominals, you need to do a lot of sit-
ups.
Fact: This myth is known as spot
reduction, which is the belief that you
lose fat mass in a specific body part by
concentrating exercise in that area.
Spot reduction does not work because
the body gains and loses fat in a
genetically predetermined way. Fat is
lost all over the body, and body
composition changes with a combination
of cardiovascular exercise, strength
training, and good nutrition.
Myths and Misconceptions
Bulking Up
Myth: Women should not lift
heavy weights if they don’t
want to bulk up.
Fact: While women can
increase their muscle mass
slightly with strength training,
they do not have the
testosterone required to “bulk
up.” Men have 20 – 30 times
more testosterone than
women.
Myths and Misconceptions
Weight Cycling
Myth: It is healthier to keep losing and
regaining weight than to be slightly
overweight all the time.
Fact: The process of losing and
regaining weight multiple times is known
as weight cycling.
Weight cycling happens frequently
when weight is lost rapidly. This is
usually a result of losing water weight
rather than body fat, and can also result
in muscle loss. When muscle is lost
along with body fat, metabolism
decreases.
Myths and Misconceptions
Weight Cycling
Body fat burns fewer calories than
muscle does, so the person requires
fewer and fewer calories to maintain
weight. Therefore, losing weight
becomes increasingly more difficult.
This, along with other negative effects of
weight cycling, explains why it may be
healthier to be slightly overweight.
Myths and Misconceptions
Overall Success
As your metabolism changes, you may
not lose weight because you are losing
fat but gaining muscle. You may remain
the same weight, but you may be able to
see the inches come off your waist,
thighs, or hips. Your pants may fit better,
and you may look leaner.
Success comes in many forms including
weight, body fat, inches, ability, and
emotional wellness. Look at the big
picture for overall success.
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