February 15, 2020
In this newsletter . . .
Myth: The way to burn off fat is with long, daily workouts.
Myth-Busting Fact: Putting overweight people through torturous workouts will certainly burn calories. But regardless of workout intensity and/or duration, the only way to lose weight and body-fat is to consume fewer calories than your body needs to maintain its present state. A combination of cardio and resistance exercise is certainly important. But a proper diet is number one. See Ab Exercise and a Trim Waistline.
Myth: For both fitness and body-fat reduction, the rule is: No pain, no gain.
Myth-Busting Fact: Mild muscle soreness is common when starting an exercise program. But actual pain, especially in a joint, means you are doing something wrong,
such as using improper exercise form; or, maybe, there is an underlying problem that should be checked by a doctor. As a senior, improvement comes from pushing yourself gradually — not beating yourself up.
Myth: No matter what you do, as you get older you lose muscle and gain fat.
Myth-Busting Fact: Yes, gradual muscle loss is inevitable as the years pass. Yet even in old age you can minimize strength and muscle loss and sometimes even increase lean body mass (muscle) through resistance exercise and a good diet. Do not overeat and you won't get fat.
Myth: Strength training makes women “bulky.”
Myth-Busting Fact: Not unless you’re talking about female pro-bodybuilders doing lots of heavy lifting, specialized eating and, often, taking steroids. The truth is weight training is the
most affective way to tone and strengthen muscle, but most women lack the testosterone levels to build huge, bulky muscles.
Myth: For maximum fat burning, early morning workouts are best.
Myth-Busting Fact: There may be some advantage in losing more fat by working out before your first meal of the day, as your body must tap into more of its reserves. But this is fine-tuning (and controversial). If it is convenient and you have the energy at that hour, try it. Overall, though, the best time to work out is a time when you can most consistently fit exercise into your day.
Myth: If you stop exercising your muscle turns to fat.
Myth-Busting Fact: Muscle and fat are two different things, so that’s impossible. However, muscle does shrink when it is not used. If you stop exercising, but continue eating as much as before, you will get fat because you are not burning as many calories. But muscle cannot transform itself into fat.
Myth: The more
out of shape you are, the longer it will take to see results from an exercise program.
Myth-Busting Fact: Actually, the less fit you are the greater the relative improvement will be, especially in the first few weeks or months of an exercise program when, percentage-wise, the greatest gains are made.
Myth: Heavy people have a harder time burning calories when they exercise.
Myth-Busting Fact: The more you weigh the more calories per minute you’re guaranteed to burn when you’re doing weight-bearing exercises. It’s a simple law of physics. You’re doing more work because you’re moving a greater mass.
Myth: If you cut fat out of your diet you will lose weight.
Myth-Busting Fact: Reducing the total number of calories consumed daily is the key to weight loss. And cutting back on animal fats is a healthy thing to do. But certain other fats are essential to good health. Read food labels. Many low-fat or nonfat products are loaded with calories from
various forms of sugar. No one needs processed sugar. See Practical Nutrition.
Myth: If you’re thin you are healthy.
Myth-Busting Fact: Not necessarily. Sedentary thin people have a higher mortality rate than physically active but overweight people. Of course, fit people with healthy body-fat percentages are by far the healthiest of all.
Senior Exercise Central
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The Gray Iron Fitness Newsletter is a free publication sent twice monthly to subscribers. The purpose is to provide honest and realistic fitness information for people age 50 and above.
I have never been paid or received compensation of any kind to write a positive review or endorse a product. If I say that I personally use a product or service, it is because I find value in it and have paid for it with my own money.
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The newsletter and web site provide information to help users establish and maintain a fitness lifestyle. But fitness information is not the same as fitness advice, which is the application of exercise and dietary practices to an individual's specific circumstances. Therefore, always consult with your physician for assurance that fitness information, and
your interpretation of it, is appropriate for you.
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The Gray Iron Fitness Newsletter