3 Fat Chicks on a Diet Weight Loss Community

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3 Fat Chicks on a Diet Weight Loss Community (https://www.3fatchicks.com/forum/)

- Exercise! (https://www.3fatchicks.com/forum/exercise-34/)

- - Top Ten Exercise Myths (https://www.3fatchicks.com/forum/exercise/78440-top-ten-exercise-myths.html)

geraghtydurango

07-10-2009 07:09 AM

Morning Exercise

Morning exercise gets your metabolism going to start your day. If you wait until later in the day to exercise, you may not have the time. If you exercise when your family is sleeping, you don't take away family time to exercise.
It may be dark and cold in the mornings, but you can go on with your day knowing that you got a workout in.

Gerry

ehabby

09-13-2009 05:47 PM

Wow, number 9 is SO TRUE. I know that's how I gained back 30 pounds after reaching my goal weight. I allowed myself to overeat and eat unhealthy things because I was consistently working out hard 5 to 6 days a week. I gained weight anyway because there was no way to burn the hundreds of extra calories I was taking in by overeating.

Britt7

09-15-2009 04:32 PM

I admit I fell for #7... I thought No Pain, No Gain!

gatorgirl6

02-05-2010 07:28 PM

Quote:

Originally Posted by Meg (Post 1171728)

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.

Comparing the weight of 1 pound of fat and 1 pound of muscle is pointless. It's like comparing 1 pound of feathers to 1 pound of iron: they weigh the same, 1 pound! If you measure one cup of fat (not that you would, ew) then it would weigh less than one cup of muscle because muscle DOES weigh more than fat. The point of this myth is not that they have different weights, it is that you won't gain muscle fast enough to show weight gain from exercise that quickly. I just thought you might want to know that they DO NOT weigh the same, even though they both weigh a pound.

KellyBean88

04-08-2010 03:17 AM

Thanks so much for posting! Glad to see I am not the only one that feels this way!

Dmom	04-09-2010 05:52 PM

Thanks for the info.. but now im wondering y does the scale go up and down in the same day even if i havent eaten anything.. like before and after a shower... hmmm

minervathena

04-26-2010 03:56 AM

"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."

LOL. 1 pound of butter weighs the same as 1 lb of feathers weighs the same as 1 lb of plastic.

People get mistaken when they think comparatively, but the point is, muscle DOES weigh more than fat- but obviously if it is measured differently, in this case, for volume.

100 cubic centimetres of muscle WILL weigh more than 100 cubic centimetres of fat. That's because its density is higher, thefore obviously more heavier.

So it's not wrong to say 'muscle weighs more than fat'. It's just a mathematical confusion on the part of the person, that's all.

FattyFatFat

04-27-2010 11:29 AM

Love the myths you've posted. Some I've never heard, but it's good that you've highlighted them as myths for those whom don't know any better.

tonymybrick

09-02-2010 01:41 PM

Great One !!!

Mag, Your article is really superb. I read whole the post and this is really a informative post..
Great !!!

Centene

09-25-2010 10:08 AM

Thanks!

katy trail

10-05-2010 11:00 AM

is it true, we need to eat protein within 30min. of a workout? does it make a difference if we don't? does eating protein speed recovery from doms. i wouldn't think so, but other people claim it helps.

3fcuser1058250

10-05-2010 11:07 AM

Quote:

Originally Posted by katy trail (Post 3509167)

Hereis a good article that explains it well...

heshleman

10-11-2010 01:14 PM

Thanks for the great info Meg! I know we retain water naturally as women, but the amount we drink affects this too, yes?

fplix22

11-20-2010 07:37 PM

Interesting

MissKayytaay90

12-11-2010 06:17 AM

sooo helpful! thanks!

Nicki6

12-11-2010 08:07 AM

Thank you for that..I've learned something new. And it was also motivating!
:dancer:

Anne333

01-27-2011 06:34 AM

How about the calories in, calories out myth now? I know isn't exercise, but you sure said that a lot. ^.^

lackadaisy

02-13-2011 01:04 AM

Myth 6 actually does have quite a bit of interesting research to support it -- namely that working out before breakfast was more effective for preventing weight gain in a group of college-aged men who were force-fed a hypercaloric high-fat diet. They gained less than the group who worked out after eating and group that did not exercise.

On PubMed: http://www.ncbi.nlm.nih.gov/pubmed/20837645 (A lot of blogs are also interpreting it in various ways if you search on Google.)

Most of us aren't college-aged men fighting off force-feeding of fat (ha) so this isn't necessarily relevant for women. But morning exercise isn't without its merits as an idea. Morning workouts are also good for curbing appetite through the day, and raising energy levels. And they are easier to turn into rituals. But of course working out any time is better than not at all.

SMSDREAMER2007

02-19-2011 10:10 PM

Many thanks for the GREAT info. I have gad a a lot of these myths shoved down my throat. When I came back from Cali, the only time I had to walk/run was at midnight and my sister criticized me for that saying "they say you need to walk in the morning and that its better for you than any other time" Like because I couldn't walk in the morning I just shouldn't be trying at all. It is nice to have support of all of you and know that it is ok, as long as I keep at it and keep trying.

chickadee32

03-07-2011 03:06 AM

Quote:

Originally Posted by Meg (Post 1165748)

7. If you’re not sore after a workout, then you didn't work out hard enough.
No, exercise doesn’t have to hurt in order to be effective or good for you.

Silly me, I haven't read this thread until now (5 weeks into my exercise program), and this was really helpful for me to see. I've been thinking that maybe I wasn't using enough weight during my strength training workouts, as I seldom feel sore at all the next day. It's good to know that I shouldn't use that as a guide to whether my strength training is appropriate and effective.

Thanks!!

chickadee32

03-07-2011 03:17 AM

Quote:

Originally Posted by geraghtydurango (Post 2821051)

I am MISERABLE when I work out in the mornings. I have no energy, hate every single second of it, and feel pretty crummy afterward. On the other hand, I have great energy when working out at night (and I do mean night - I usually go to the gym around 9:30/10pm), truly enjoy my gym time, and feel really good afterward.

Even if morning workouts have some benefits, evening workouts seem to work best for me. Everyone is different, and whatever keeps you exercising is the way to go.

MoniqueDiet

05-05-2011 10:04 PM

Thanks for sharing! :-)

~Monique

MagdalenaRaela

07-05-2011 11:09 PM

Thank you for this article, Meg! :D

You are incredibly inspiring to me! I'm 5'4" and currently wearing a size 18, but used to wear a size 24. I've had it drilled into my head for years that because I don't have a thyroid, I'll never be a "small girl" and I am through believing that!

I've just completed my first week back at the gym and have only worked out on the elliptical machine, but I meet with my trainer tomorrow and I'm ready to start my strength training regimen.

You have seriously given me more motivation and I am SO thankful! Thank you for showing me that a size 22 can get to a size 4. You're amazing! :hug:

reanbean

12-07-2011 06:43 AM

Wow! I felt like I was answering that cow question... Say “silk” five times. Now spell “silk”. What do cows drink?

Muscle turns into fat when you stop working out... yes...
NO! Oh ya, duh! that's not even physiologically possible! :o

jttw18

12-19-2011 04:31 PM

This is very interesting. I didn't know that it takes a long time to gain muscle (especially for females). I started weight training in August and I gained weight which I thought was muscle. Now I have no idea what I gained... hopefully it isn't fat.

These are all great myths that have been given the real truth. I need to keep these in mind when I continue to workout and do aerobic exercise.

Thanks for the truth!

damiilya

01-14-2012 07:10 AM

Quote:

Originally Posted by chickadee32 (Post 3745900)

I'm the same, because first of all I don't have time to exercise in the morning because I have school (and no, I don't want to wake up earlier to exercise, it would be something like 5 a.m. >.<) and I feel sluggish exercising in the morning (on weekends and vacation). So I do it after school, after dinner, at 8.30 p.m. most of the times.

GatorDeb

02-28-2012 01:52 AM

Thank you for 3, 4, and 5. Those are some of the not-so-obvious ones that people fall for.

freelancemomma

04-01-2012 09:37 PM

Quote:

Originally Posted by Meg (Post 1839025)

Hi Babybee and welcome to 3FC! :welcome3:

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. :lol:

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.

That's an excellent explanation!

F.

freelancemomma

04-01-2012 09:40 PM

Quote:

Originally Posted by gatorgirl6 (Post 3137724)

If you measure one cup of fat (not that you would, ew) then it would weigh less than one cup of muscle because muscle DOES weigh more than fat.

I think when people say that "muscle weighs more than fat" they simply mean that muscle is DENSER than fat, which is the scientifically correct way to put it.

F.

MCGGM

11-14-2012 04:58 PM

Thank You!

Thank you Meg for the great words of advice! I will have to keep these in mind when im planning my next trip to the gym. :)

redreine

12-25-2012 04:06 PM

people arguing that muscle weighs more than fat
a pound is a pound is a pound
muscle takes up less space than fat
so it takes more than a pound of muscle to take up the same amount of space as fat

as for the argument of the best time of day to exercise
there have been many studies done to prove and disprove morning being the best time
i dont recall the link at the moment, but my favorite study discussed the fact that some of us are naturally morning people and some of us are naturally more nocturnal
the nocturnal people (like me) will benefit more from exercising in the evening
basically, if you are a morning person, youll benefit best from exercising in the morning, and if you are a night owl, youll benefit the best from exercising at night
i know when i believed the myth that you had to get up balls early in the morning to get the most out of exercising, i gave up QUICKLY so i could get some dang sleep!
when i read that study and started exercising when i wanted to, the lbs practically fell off on their own

Kscott

05-05-2013 01:29 PM

Quote:

Originally Posted by jttw18 (Post 4142151)

It's pretty typical that when you start working out that you will gain a couple of pounds. Personally I don't agree that it's all just water weight--I think some of it is muscle--especially if you're incorporating some muscle training into your workout. If it was just water weight you would lose it quickly. If you're working out regularly you will notice inches lost--versus what the scale is telling you. Don't get discouraged over the scale-(because you are replacing body fat with new lean muscle tissue. IOW--you're getting skinnier.) So about a month to six weeks into your regular exercise you should notice the scale cooperating with you. Calories in--versus Calories out is the key.

DanRae

05-29-2013 08:33 PM

Love the tips! thanks!

DanRae

05-29-2013 08:35 PM

Thanks for the additional info Meg!

Leanbodywomen

02-20-2014 07:10 PM

8. Wait to start your exercise program until you’ve lost some weight.

The one above stuck out to me.
It's like saying dont turn your car on just wait for the car to start my itself.
Sounds like the chicken and the egg syndrome where you can wait forever.

The best thing is to just get started now and track your progress on a weekly basis. Small improvements are more motivating then never starting at all.

hhm6	02-20-2014 07:48 PM

Quick question for you guys, so I just bought a HRM, so as long as my heart rate is up that's all that matters right? There's no need to make sure it's in the (apparently non-existent?) fat-burning zone? I feel like I'm misunderstanding maybe.

I also don't have access to a gym, just two 5 lbs weights, anything I can do with that to tone? I'm thinking of sticking to HIIT, and then some type of lifting but I don't know how much I can do with 5 lbs weights lol

BestDaysAhead

09-01-2014 01:58 AM

7. If you’re not sore after a workout, then you didn't work out hard enough.

This is a good one. I've always believed if you're not super sore you're not working hard enough

Danni_peck

03-03-2015 03:09 PM

Thanks for sharing this!

PragmaticIdealist

03-20-2016 05:12 PM

I am glad to know that #7 is not true. I always based how well I did on how sore I was afterwards..

haredown

04-13-2016 09:59 PM

These are great, thanks!!

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