common fitness myths

by Alan Harris

It may seem too simple, but who said health and fitness had to be complicated? TV fitness pro Alan Harris says all it takes to be healthy and fit for life is the right blend of a little science and a little common sense. Forget the fads and trash the trends. Instead, make way for the BIG 3: Cardio, Strength Training, and Healthy Eating. Harris says, stick to them and don’t fall victim to these common fitness myths:

MYTH: Doing sit-ups or crunches will reduce the size of your stomach and get you that six-pack you’ve always wanted.

TRUTH: The only six-pack you will see from doing sit-ups/crunches is if you sit your favorite beverage on top of your stomach while lying on the bench. Situps/ crunches have NO bearing on the reduction of your stomach. Sit-ups/crunches will help to strengthen the muscles underneath the fat to help support your lower back. The only way to reduce the size of your stomach is to incorporate the Big 3.

MYTH: Weight lifting for women will produce large man-like muscles and bulk.

TRUTH: Harris says women will not become man-like from lifting weights. The reason women cannot develop large man-like muscles is because they do not produce the large levels of testosterone that men do. Only women who produce slightly more testosterone than the average female - such as pro-athletes and Olympians - will have the ability to gain bigger muscles. That’s it - pure and simple. You have nothing to fear from lifting weights that are heavy. In fact, weight lifting not only allows you to build lean muscle, it also strengthens your bones, joints, and tendons, and reduces the risk for osteoporosis and osteopenia.

MYTH: If you don’t lose weight, there’s no point in exercising.

TRUTH: Take two sheets of paper, the same size and shape. Ball one of the sheets in a tight ball. Place the open sheet in one hand and the tight ball sheet in the other hand. Now, how can one piece of paper be significantly smaller than the other but weigh the same? Weight is NOT the most important component of being fit: it’s losing body fat and inches!

MYTH: Eating huge amounts of protein will build muscle and help to reduce fat.

TRUTH: This must be a guy thing. Eating huge amounts of protein not only will NOT build muscle, it will cause you to gain large amounts of weight; and if that‘s not enough, can help cause osteoporosis in women. When your body takes in more protein than it needs, the extra protein is converted to calories which (if you don’t engage in high-aerobic activity) will convert into fat. As for building muscle, no dice. Although muscle is composed of protein, the only way to build muscle (lean muscle, that is) is to lift against progressively heavier resistance.

Now that you know the truth, make some time to be a little selfish and start taking physical care of yourself. And don’t forget the BIG 3: Cardio, Strength Training, and Healthy Eating - you must do all 3 - you cannot do one without the other. It takes some hard work that won’t always be comfortable, but there is no reason you shouldn’t put the same effort into your health that you put into the other parts of your life. And, once you do you will feel healthy and look great - for life!

ABOUT THE AUTHOR: Alan Harris is an AFAA-certified trainer and fitness consultant. He’s also the host of “The Absolute Body Power Show” on cable TV. He has written a new book, ABSOLUTE BODY POWER, which is available from Hatherleigh Press for $19.95.