Month: April 2015

Myths about Nutrition

Nutrition Myths

Here are a few of the nutrition topics we get questioned about so we thought we would clear a few up as nutrition can be a confusing subject!

Myths about Nutrition Motivate Bootcamp

Low-carb diets are the best for fat loss

Society has seemingly moved on from its war on fat to a war on carbs.
Sugary, delicious carbs have a bulls-eye placed squarely on them and have been named the culprit for everything from obesity and diabetes to heart disease and erectile dysfunction.

There’s definitely no shortage of cheaply made, processed carbs on which too many people rely. But, does this mean all carbs are bad? Far from it. Very few people have ever gotten fat from eating 5,000 calories worth of broccoli or asparagus, both of which are carbs.

Gluten-free is healthier for you

Having Celiac Disease is no joke. Just minor gluten exposure can make you feel like your insides are being twisted in knots and leave you puffier than the Pillsbury doughboy. For those unfortunate people who can’t tolerate gluten, it is undoubtedly the devil.

The only problem with this is that for the average person out there, gluten free doesn’t automatically mean healthier.
Gluten is a protein that holds together bread and other foods and gives them the texture we love. If gluten has to be removed, it gets replaced with something else.

That something else is usually some sort of flour that is cheaper, digests quicker and might even be a greater source of calories. All of these combined spell “doom” for our waistlines. Eating gluten sometimes might actually keep you thin.

Vegetarian diets are healthier than meat-inclusive ones

Sure, eating lots of veggies is healthy. But in general, cutting out an entire food group — even if it is one that can be high in saturated fat — is bad idea. Meat is a key source of iron, which keeps your energy levels up, allows you to think clearly, and produces enzymes that fight infection.

Vegetarians often try to get their iron fix through lentils, beans, fortified cereals and tofu. However, you’re still missing protein. Make sure to eat eggs, dairy products, or soy at every meal to get your animal-friendly dose.

Fresh fruit is better than frozen fruit

Actually, no. With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket. During that time, it can lose a lot of its nutrients, especially vitamin C. In contrast, frozen fruit is often picked and frozen at the peak of freshness. It’s also a better choice for concocting smoothies. But watch out for frozen fruits in syrup — it packs extra calories

You shouldn’t work out on an empty stomach

Your body burns more fat when you hit the gym before you eat breakfast, Just don’t skimp on water.

You need electrolytes after every workout

While sports drink commercials will work overtime to prove otherwise, water can actually get you through many workouts. Electrolyte-pumped sports drinks are really only necessary for gym sessions or intense cardio workouts that last an hour or more. Extra sugar in sports drinks can impede the fat-burning process, so they should be reserved for those times when they’re truly necessary.

You have to count calories to lose weight

Consuming 100 calories’ worth of cupcakes, soda, or French fries is not the same as eating 100 calories of vegetables or brown rice. Instead of getting caught up in the number of calories, focus on where you are getting them from. If you’re mindful and consume the vitamins and minerals your body needs, you’ll be able to drop pounds without becoming obsessive about calorie counting.

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Myths about Exercise

Exercise Myths

The majority of the population is overweight. Most of the younger generation sees the issues older adults, who have neglected their health, have to deal with, and they work like hell to avoid ever having to go through that themselves.

Because of this, the fitness industry has boomed. There are more of us than ever before looking to get fit and learn about fitness, which means, there’s more confusing information on the Internet than ever before.

Myths about Exercise Motivate Bootcamp

Here are a some exercise myths you need to stop falling for right away:

Cardio is best for weight loss

Generally, when people are trying to lose weight, the very first step they take is on the treadmill. It’s a widely-held belief that cardio is the best option available to help us shed that extra fluff.

Well, this couldn’t be more wrong. While cardio is good, it quickly loses its overall effectiveness in terms of calorie burning. The body adapts quickly to what you throw at it and adapts to cardio within four-to-five sessions, which means while you may still be running three-to-five miles in the same amount of time, you’re burning less and less energy to do the same amount of work. In other words, you’re losing less weight.
Cardio also doesn’t help you build muscle. Too much cardio can actually cause you to atrophy muscle tissue, meaning your metabolic rate will also decline.

All of this basically means that too much cardio will leave you skinny fat, with the metabolism of a 70-year-old woman – 50 years too soon.

So mix it up – Resistance and Cardio need to be done!

You need to “work up” to the gym

Most people generally avoid going to the gym until they feel ready to face their fears of people staring at them. Doing this makes it far too easy to give up on the gym completely. The truth is in fact that gym-goers only really care about themselves, or watching the instructor at the front of the class. Yes they may give you a quick look as you walk in, but that’s about it – So just go in and get started, you will soon realise that the gym is there to support people and not to scare you

Working out is all you need to do to lose weight

It takes 35 hours of exercise to lose just one measly pound of fat without any dietary intervention. This means that fat loss can be considered a fulltime job. Go ahead and turn in your two weeks’ notice.

I’m not saying that exercise is useless or anything ridiculous like that — exercise is awesome. But, exercise isn’t all there is to the weight loss equation. Most people see it as the exact opposite and think exercising allows them to eat that extra slice of pizza or cookie.
In reality, exercise isn’t a punishment, reward or tool that allows you to eat more. It’s merely something we do that shapes our bodies into what we desire. It’s a large tool on a tool belt of things at our disposal.

If weight loss is your goal, then dieting will play the majority of the role. Without getting your diet in order, weight loss will be infinitely more difficult in the long run.

Lifting weights will make you look bulky

If you’ve been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times the more testosterone than women, which is why they can bulk up so noticeably.

In fact, “strength training will help you lose weight faster and keep it off in the long run,” notes Jeffrey Janot, PhD, an assistant professor of exercise physiology at South Dakota State University in Brookings. If you also do cardio, it’ll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don’t focus all your efforts on the elliptical machine — some bicep curls could actually help you reach your ultimate goal.

Doing crunches and ab workouts will get rid of belly fat

You can do crunches till you pass out, and you still might not get a six-pack. Why? If you have a high percentage of body fat, your abs will be covered with — you guessed it — fat. And no, doing ab exercises won’t necessarily make you lose that belly fat, either. The truth is, you can’t spot-train (otherwise, wouldn’t we all be running around with flat stomachs and slim thighs?). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent.

No Pain No Gain

A little discomfort is okay, but if you feel a sharp pain anywhere, stop what you’re doing and consult a doc, says exercise physiologist Dayna Davidson.

Exercise machines are better than free weights

Many exercise machines are actually designed for men, which can make it tough for women to nail proper form when you use them. And because machines isolate specific muscles, you actually burn fewer calories on a machine than you do when you exercise freestyle.

Running on a treadmill as as effective as running outside

Because running against wind or on uneven terrain engages more of your muscles, it requires more energy and ends up burning about 10 percent more calories than running the same distance on a treadmill.

Sweating means your out of shape

It sounds counterintuitive, but the fitter you are, the sooner your body begins to sweat, so a person who’s in extremely good shape will produce more sweat than somebody who isn’t,” says Beth Stover, M.S., C.S.C.S., a senior scientist at the Gatorade Sports Science Institute in Barrington, Illinois. “With each workout, you become a more and more efficient sweating machine.”

Running is better than walking

Since walking and running target the same muscle groups—just at different intensities—they come with similar health results when you compare overall energy burn, according to the author of a recent study. (That said, it takes about twice the amount of time to expend the same amount of energy walking as you would running. So running still wins if you’re strapped for time.)

Cardio comes first

Stand at the door of your gym and watch the next 10 people walk in. You’ll likely be observing a traffic jam at the treadmills. Yet the most effective way to organize your workout is to strength train first, and hit cardio second. Running or doing other cardio first will reduce glycogen levels, which can prevent you from training as hard as you need to, On the other hand, weight training first will increase levels of testosterone and cortisol, both of which are beneficial to your workout.

Static stretching is a must

While it’s often repeated that static stretching is a must before workouts or athletic events, recent studies have proven that’s a myth. In fact, static stretching done pre-workout can reduce performance and power. So what’s the solution? While static stretching should still be a part of your post-workout routine, dynamic stretching should be your focus at the start of a workout.

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Myths about Exercise Motivate Bootcamp