FITNESS MYTHS

Truth? Myths?

Photo credit: mensxp.com

Donna Lindsey

Miss B

February 7, 2013

WED 101

or

Is it bad to do sit-ups with your hands

behind your head?

Photo credit: mensxp.com

Truth! Putting your hands behind your head can put an

excessive strain on your neck.

Photo credit: buzzle.com

When working out with your hands behind your neck you are pulling and

straining your neck. Sit-up should be working your

core muscles. Reference: Textbook page 283

By crossing your hands across your chest you are working the core muscles in you abdomen and taking the strain away from your neck.

If you have trouble with crossing your arms try placing your hands to your sides or holding your hips to assist with sit-ups.

You can also use a stability ball to help assist with sit-ups to help take the strain away from you neck by crossing your arms across you chest.

The Correct Way

Photo Credit: flatstomachtipsReference: Textbook page 257, 268

Doing core work means doing a lot of abdominal crunches?

Myth!Doing core work does not mean doing

a lot of abdominal crunches there are moremuscles that make up your core.

External core muscles include:

Abdomen • Rectus

• Transversus• Internal and

External oblique

Hips Muscles:(front and

back)

Spinal Muscles:

(lower and upper back muscles)

Reference: Textbook page 244 Photo Credit: skinnybulkup.com

Different types of core workouts

Glute Bridge or MarchLateral pillar BridgePlank With Arm LiftAbdominal crunchReverse crunch Swiss-Ball Knee TuckLateral trunk flexionSpine bridgePelvic clock

Reference: Mens Health

If I do a lot of sit-ups will I get rid of belly fat?

Photo credit: vitamindesignshop

Myth Doing a lot of sit-ups will not get

rid of belly fatUnfortunately if you a

want to burn belly fat you would have to burn a certain amount of calories and belly fat.

To burn 1 pound of fat you are required to burn 3,500 calories

Studies show that doing 50 sit-ups burns about ONLY 10 calories.

Therefore….

Reference and photo credit: workoutbuddyx

Using your whole body will help get rid of belly fat!

The more muscle you use, the more calories you burn, and the thinner you look!

Mountain climbers, Burpees, and Squat Thrust are just a few that will help you to lose belly fat.Reference photo and quote:workoutbuddyx

Is 5 pounds a week a reasonable weight loss goal?

Myth!Losing 5 pounds a week is not a reasonable weight loss

goal.

Losing 5 pounds a week is not a realistic goal, set a new one; losing weight this quickly poses dangers to your health.

The only time it’s acceptable to lose weight at such a rapid pace is if you’re extremely obese and just beginning your weight loss journey. 

Reasonable weight loss goal.

A reasonable weight loss goal is between

1-2.5 lbs.

Good examples of weight loss goals:•Lose and average of 1lb per week•Monitor body weight before breakfast•Limit fat intake to less than 25% of total daily calorie intake•Walk/jog in the proper target zone for 60 minutes, six times a week.

Reference: lifetime fitnees & wellness Photo credit:workoutbuddyx

If I workout a lot, can I eat whatever I want?

Myth!Working out a lot and eating whatever you want

Photo credit:golden corral

Healthy Eating and Small Portions

You a can eat more meals but smaller portions.

Drink plenty of water or other calorie-free beverages.

Be choosy about nighttime snacks.

Photo Credit: webmd

For more resources

Lifetime Physical Fitness & Wellness menshealth.com/fitness/core-

workout-4 skinnybulkup.com/abdominal-

exercises-training-abs-core workoutbuddyx.com/blog/

2012/10/14/3_steps_to_lose_belly_fat/