6 Diet and Training Myths Exposed

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1. Machines are safer then free weights.

With machines the path of the movement is guided by the machine. Safer, right? Wrong! Machines target one specific muscle(s) at the expense of stabilizing muscles. What's wrong with that you ask? Well, when one muscle becomes stronger it requires a host of other muscles to work in concert in order to stabilize the movement. Your body is designed to work as a whole unit, not in isolation. With this in mind it's logical to conclude that machines actually create weakness in some muscles. Machines have multiple fixed positions. I have a saying: "In life there is one fixed position, the ground." If you make an instinctive sudden move or are shoved unexpectedly it's these stabilizers that are recruited to equalize in that situation. If the stabilizers are not recruited then injury is much more likely, as the dominant muscle is not supported. Always remember, the majority of injuries from faulty training occur out of the gym, often years later due to dominate muscles creating faulty movement patterns.

2. You can get rid of fat on a part of the body by working that part of the body.

Sorry, it's not that simple. In the industry we call this "spot reduction" and its a billion dollar industry, folks, that is built on lies. Each person is genetically wired to put fat on in certain areas. Fat acts a little bit like employment practices at most companies; 'last hired, first fired'. Basically you're likely to lose fat the last place it was put on. To burn fat, you need to create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content. In fact, if you focus more on the strength training elements you will lose more fat. A little less focusing on magazine covers of obsessive-compulsive fitness models and little more acceptance that you are human, will go a LONG way. .

3. Crunches are the best exercise to get a six pack.

This one is completely covered in myth no. 2, so I'll address another misconception here. Namely, the myth that a big, solid "six pack," or rectus abdominis, means a strong core. Sorry, that muscle may be the one that gets the most recognition and coverage in photos and magazine covers but it's a bit down the list of important muscles in the 'core'. The rectus abdominis primary function is bending forward, or put another way it brings the rib cage closer to the pelvis. Now think, how often do you need to do that? Sure, sometimes, but no where near the amount of time most spend training this muscle. The more important muscles of the core provide the strength and stability for twisting, pushing and pulling. Do your research and get a qualified fitness instructor to show you the right way and look forward to a strong, stable, injury free future. .

4. Low calories diets are best to lose weight.

If you limit caloric intake you will lose weight; we call it creating a caloric deficit. Let's look at what "weight" is. In this case it is muscle mass and body fat with the muscle more likely to be sacrificed as the body is a very smart machine. When you radically restrict calories your body goes into a high stress mode. It thinks you are in a state of FAMINE. Genetically, our bodies want to survive and the best way to do this is by SAVING BODY FAT. Yes, the weight you do lose is likely to be at least as much muscle as fat. Beyond that, every time you crash diet and gain that weight back the weight that does come back is fat. I'm sorry folks but it gets worse, much worse. Crash dieting can damage your hypothalamus adrenal, and thyroid axis. Okay, I may have lost you there, that's a big long fancy term for hormone regulation. It's this regulation that controls how you store and lose body fat. I tell my clients we get healthy to lose weight, we don't lose weight to get healthy. .

5. Fruit juice is a health food.

The number of clients I meet who can't lose weight but think they should be, as they are having their daily fruit juice (but Nick, it's freshly squeezed). Sorry people but fruit is nature's candy and as such should be limited to a treat, just like any candy or desert. Having said that I would much rather you have a fresh fruit juice than a soda due to the fact that fresh juice does have beneficial enzymes. Fruit juices that sit on the shelves and in fridges of supermarkets are no better than sugar water with some vitamin C. All the enzymes are dead. .

6. Lifting weights makes women bulky.

Sorry, gaining bulk (muscle mass) is a male thing due to the hormone testosterone. Female testosterone levels are much lower than that of men, so in most cases, females are not capable of building large muscles. Both men and women have testosterone and estrogen (the female equivalent of testosterone), but they exist in different ratios. Often women try weight training and give up immediately because the think they were getting bulky when in reality all it is is muscle soreness that made them feel that way. There are rare cases where women have high levels of testosterone but even in these cases the right weight and rep selection will eliminate bulking up. It is ideal to have more muscle mass for fat loss. The bigger the engine in a car the more fuel it burns; the bigger the muscles the more fuel they use. Ideally, the fuel comes from fat if you are training properly. Strong, stable muscles are essential to long term injury prevention.

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