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Top Ten Exercise Myths

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Old 05-10-2006, 02:43 PM   #16
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I try to always eat an hour to 2 hours before I exercise and then eat again within an hour after working out. Although if I workout at 5am I will not eat before leaving, but will eat when I come back home. I think it just depends on you... Some people can't take eating so close to a workout, some like me can. I always eat something healthy like oatmeal and eggwhites before a workout afterwards I like to have a whey protein shake with strawberries I also take my vitamins at that time too...
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Old 05-11-2006, 10:08 AM   #17
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Thanks!!! I am new to this site & I have just started to change my eating and exercise habits for the better. So I appreciate you taking the time to answer my question.
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Old 07-15-2006, 07:41 AM   #18
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You know what suprises me, is that some of these myths might be considered truths if u ask most people. I thought these were already killed off in the late 80s and throughout the 90s, burned, cursed, and buried. I'm not that old so if they were killed even before then, it couldn't shock any more.
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Old 07-15-2006, 09:52 AM   #19
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Quote:
Originally Posted by Meg
And muscle doesn’t ‘weigh more than fat’ – a pound of muscle is smaller and denser than a pound of fat and takes up about 1/3 the space, but the two weigh the same amount.
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Okay... this IS the same as muscle weighing more than fat. Of course a
pound of each weighs the same... BUT if as you said a pound of muscle takes up 1/3 the space then it DOES indeed weigh more than fat even though they weigh the same. A 6" square blob of muscle weighs MUCH more than does a 6" square blob of fat. So if you have the same number of pounds of muscle you will be much smaller than if you have the same number of pounds of fat.

Saying that "muscle weighs more than fat" is IMO NOT saying that muscle weighs more than fat ... it is saying that the same SIZE of one weighs more than the other, which is in fact true. So even if muscle does't weigh more than fat, it does indeed weigh more than fat!!

Same way a bowling ball weighs more than a balloon. Muscle DOES weigh more than fat!! Sure the same number of POUNDS of balloons will weigh the same but they sure won't be the same size!

Also... if cardio does not build muscle -- how did I develop such nice muscles in my calves and thighs when until recently ALL I was doing for exercise was aerobic walking? Believe me they are THERE... I can SEE and FEEL them!!
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Old 07-19-2006, 01:29 AM   #20
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Quote:
Originally Posted by Misti in Seattle
Okay... this IS the same as muscle weighing more than fat. Of course a
pound of each weighs the same... BUT if as you said a pound of muscle takes up 1/3 the space then it DOES indeed weigh more than fat. A 6" square blob of muscle weighs MUCH more than does a 6" square blob of fat. So if you have the same number of pounds of muscle you will be much smaller than if you have the same number of pounds of fat.

Saying that "muscle weighs more than fat" is IMO NOT saying one weighs more than the other... it is saying that the same SIZE of one weighs more than the other, which is in fact true.

Same way a bowling ball weighs more than a balloon. Muscle DOES weigh more than fat!! Sure the same number of POUNDS of balloons will weigh the same but they sure won't be the same size!

Also... if cardio does not build muscle -- how did I develop such nice muscles in my calves and thighs when until recently ALL I was doing for exercise was aerobic walking? Believe me they are THERE... I can SEE and FEEL them!!
I think in the end it all boils down to what works for one person may not work for the other. Since our bodies are different unfortunately it does take some trial and error until we can figure out what really works for our bodies. I'm just trying to maintain my focus and keep a positive attitude to reinforce me breaking years of bad habits
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Old 07-30-2006, 11:21 AM   #21
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Originally Posted by Meg
2. Lifting weights will give women big, bulky muscles.
No, most women don’t have the hormones necessary to ‘bulk up’. Weightlifting makes most women smaller and tighter, not bigger and bulkier.
I must admit ... I liked weight training, but I only did a little bit ... and I mean very little because I was scared I'd be bulky.... so I stuck to strictly cardio ... Until my male friend who does weightlifting ... explained this to me.
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Old 07-30-2006, 11:23 AM   #22
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Go ahead and lift ... I know you'll be SO happy with the results!
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Old 10-20-2006, 02:53 AM   #23
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Thanks for that info!!
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Old 11-02-2006, 12:10 PM   #24
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Bumped for Jilly.
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Old 12-29-2006, 04:40 AM   #25
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Quote:
Originally Posted by Misti in Seattle View Post

Also... if cardio does not build muscle -- how did I develop such nice muscles in my calves and thighs when until recently ALL I was doing for exercise was aerobic walking? Believe me they are THERE... I can SEE and FEEL them!!
ALL weight-bearing exercises build muscles. Your legs will absolutely look wonderful if you're involved in a walking program.
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Old 02-11-2007, 12:46 PM   #26
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I recently purchased a heart rate monitor to that I could keep my training heart rate in the low end (94 to 111) to increase fat loss. I read the exercise heart rate charts at the gym and did some internet research and learned that "for optimum fat loss...make sure that you exercise in such a way that as many of the calories that you burn come from stored fat as is possible." You do this by keeping your heart rate in the fat burning zone (55% to 65%) and exercise for 45 - 60 minutes for 4 to 5 times a week. However, you also have to carefully monitor your calorie and fat intake. You have to burn more calories than you take in and eat a relatively low fat diet. Walking is an excellent form of exercise to use for maximum fat burning. Higher intensity exercise burns more calories in a shorter time period, but this type of exercise strengthens your heart. The source I read stated that "another nice thing about exercising at a rate that will give you maximum fat loss is that once you lose the fat you'll be in much better shape to use your aerobic exercise for strengthening your heart even more."

I have a LOT of stored fat. For me, exercising in the lower heart rate zone is more comfortable and I'm more apt to keep going to the gym and exercising if it isn't so taxing on my body. I know that when the fat comes off, and I feel lighter, that I'll be ready to increase the intensity. Fat loss does NOT equal weight loss. We're talking body composition here. All in all, I guess it's not as important as to how intense you work out, but that you do work out, and you do it consistently.

Just my point of view!
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Old 08-13-2007, 03:39 PM   #27
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Quote:
Originally Posted by Misti in Seattle View Post
Okay... this IS the same as muscle weighing more than fat. Of course a
pound of each weighs the same... BUT if as you said a pound of muscle takes up 1/3 the space then it DOES indeed weigh more than fat. A 6" square blob of muscle weighs MUCH more than does a 6" square blob of fat. So if you have the same number of pounds of muscle you will be much smaller than if you have the same number of pounds of fat.
hehe i was actually going to say the same thing
but other than this one, the other ones are good^^
just one little thing though on number 6,
if you exercise in the morning before eating anything, you will start burning stored fat, so it's actually good to exercise, after that wait an hour to eat because you're still burning fat after the exercise. it's also good to exercise for example in the evening, in that way you'll burn the calories you've been eating that day, but better yet is to do both :P
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Old 09-03-2007, 12:41 PM   #28
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3. You burn more fat by exercising longer at a lower intensity – the myth of the ’fat-burning zone’.
No, we burn a higher percentage of fat as a fuel source when working at lower intensities, but we burn more total calories when exercising at higher intensities. At the end of the day, it’s calories in versus calories out that matters.


Of course burning calories will cause a shift in your weight...But you DO burn more fat at lower intensities or in the fat burning zone. (you said it yourself, higher percentage). And the "myth" you wrote was in relation to fat, not calories. So, if you want to burn more calories and lose more weight at a higher intensity than your zone, well, you are losing muscle as well...

...Think of it this way...Who has the more lean muscle mass. Sprinters or long-distance runners? Sprinters...Long-distance runners appear thin, but have a much higher fat content due to running at higher intensities for prolonged period of times. Sprinters have lean healthy muscle mass and don't waste their muscle stores.
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Old 09-03-2007, 01:26 PM   #29
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Hi Babybee and welcome to 3FC!

I think you're misunderstanding a little bit about the so-called fat burning zone. We're talking about fat versus carbs as a source of fuel here, not fat versus muscle. At low intensities, you burn a higher percent of fat as fuel but fewer overall calories. At higher intensities, you burn a greater percent of carbs (not muscle) as fuel but a far greater number of calories (including fat calories) overall.

You actually burn the highest percent of fat -- almost 100%! -- while you're flat on your back in bed, but it's hard to argue that it's a great weight loss workout.

The fat-burning zone is a myth that was created by the cardio machine manufacturers who took that bit of science and misapplied it. My NASM personal trainers textbook devoted a whole subsection of the cardio chapter to debunking precisely this issue. But you don't have to believe me (or NASM) -- just google "myth of the fat burning zone" and see what you find.

The way to maintain and build your muscle mass while losing weight is to weight train (lift weights, resistance training). Low intensity cardio exercise won't preserve muscle any better than high intensity, unfortunately.

All the research that's coming out shows that high intensity interval training is the best cardio for fat loss. EPOC (excess post-exercise oxygen consumption) is elevated for a much longer time than after slow, steady state cardio and the studies show a greater fat loss over time.
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Old 09-15-2007, 02:25 PM   #30
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Quote:
..Think of it this way...Who has the more lean muscle mass. Sprinters or long-distance runners? Sprinters...Long-distance runners appear thin, but have a much higher fat content due to running at higher intensities for prolonged period of times. Sprinters have lean healthy muscle mass and don't waste their muscle stores.
Actually (elite) marathoners spend the bulk of their running time at what would be considered low-med intensity. Their muscles are smaller, true, but that is because they do endurance weight training (high rep, low weight) if they weight train - because building muscle mass beyond a certain point is detrimental to endurance running.

Sprinters have bigger muscles because they spend the time in the gym building them, because the power of explosive muscle is worth the weight for short distances. And they spend far greater time in the high intensity zones than marathoners.
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