HEALTH & FIT­NESS IS­SUE

DIET & FIT­NESS MYTHS CALO­RIES: THE GOOD, THE BAD & THE UGLY ALSO INSIDE: FOR­MER AT­LANTA FIRE CHIEF PON­DERS LAW­SUIT; THE PATH TO PREP; BEST BETS; AND MORE

GA Voice - - Front Page - By PA­TRICK SAUN­DERS

FIVE COMMON FIT­NESS TRAIN­ING MYTHS

MYTH NO. 1: Run­ning on a tread­mill puts less stress on your knees than run­ning on as­phalt or pave­ment. Run­ning is a great work­out but it im­pacts the knees, and it’s the force of your body weight on your joints that causes the stress. Run­ning on a tread­mill is the same as run­ning on as­phalt! Car­dio is great for weight loss, so vary your work­out by try­ing the el­lip­ti­cal ma­chine or ride a sta­tion­ary bike. This will re­duce the im­pact on your knees.

MYTH NO. 2: Do­ing crunches or work­ing on an “ab ma­chine” will get rid of belly fat. Vis­i­ble abs have to do with over­all body fat per­cent­age. Ab-crunch­ing de­vices will only help strengthen the mus­cle around your mid­sec­tion and im­prove your pos­ture. Com­bine car­dio­vas­cu­lar ac­tiv­i­ties with an ab work­out and you will have vis­i­ble, wash­board abs!

MYTH NO. 3: Swimming is a great weight loss ac­tiv­ity. Swimming is great for in­creas­ing lung ca­pac­ity, ton­ing mus­cle and burn­ing off ex­cess ten­sion. But un­less you’re swimming for sev­eral hours a day, it may not help you lose the weight you were ex­pect­ing. The buoy­ancy of the wa­ter is sup­port­ing your body so you’re not work­ing as hard as you would if you were mov­ing on your own, like you would on an el­lip­ti­cal.

MYTH NO. 4: If you’re not work­ing up a sweat, you’re not work­ing hard

enough. Sweat is your body’s way of cool­ing it­self. It’s not an in­di­ca­tor of ex­er­tion. You can burn a sig­nif­i­cant num­ber of calo­ries with­out break­ing a sweat, like with ac­tiv­i­ties such as tak­ing a walk or light weight train­ing.

MYTH NO. 5: Ma­chines are safer to ex­er­cise with be­cause you’re do­ing it right ev­ery time. Only if the ma­chine is prop­erly ad­justed for your weight and height will you be us­ing proper form and func­tion. You can make as many mis­takes in form and func­tion and have just as high a risk of in­jury on a ma­chine as you would work­ing out with free weights! Have a cer­ti­fied per­sonal trainer or coach as­sist you to in­sure that you’re us­ing proper form.

FIVE COMMON DIET & NU­TRI­TION MYTHS

MYTH NO. 1: Carbs make you fat. Carbs are es­sen­tial for the body to func­tion prop­erly and are your main source of fuel. And it’s not just white starchy foods that con­tain carbs—so do whole grains, fruits and vegetables. It’s re­fined carbs that can lead to weight gain and in­creased triglyc­eride lev­els. So limit carbs from foods like white starchy rice, white pota­toes, pasta and chips and stick with carbs from whole grains, fruits and veg­gies.

MYTH NO. 2: Gluten is bad for you. Many peo­ple don’t even know what gluten is or what foods con­tain it. Gluten is a pro­tein found in wheat, rye and bar­ley. Those with celiac dis­ease—an au­toim­mune con­di­tion where the body can­not di­gest gluten—need to follow a gluten free diet in or­der to stay healthy and not suf­fer from se­ri­ous nu­tri­ent de­fi­cien­cies. And those with gluten sen­si­tiv­ity can also ben­e­fit from a gluten free diet. But if there is no real med­i­cal rea­son, there is no real need or rea­son to eat a gluten free diet.

MYTH NO. 3: Fast­ing/detox­ing helps cleanse the body of tox­ins. Our bod­ies do not hold or store up tox­ins in which fast­ing or fo­cus­ing on a par­tic­u­lar food or nu­tri­ent for a pe­riod of time will boost the body’s detox­i­fi­ca­tion process. The liver and kid­neys func­tion for this rea­son and fil­ter tox­ins out of the body for us. The best way to cleanse the body of tox­ins it to take fewer of them in.

MYTH NO. 4: A high pro­tein diet is a healthy diet. Pro­teins play a va­ri­ety of roles for the body in­clud­ing build­ing and re­pair­ing mus­cle. But un­less you are a body builder, an ath­lete or train­ing for a com­pe­ti­tion, there are no ben­e­fits to a diet high in pro­tein nor is it nec­es­sary or a health­ier al­ter­na­tive to a well-bal­anced diet. High pro­tein di­ets may not pro­vide the va­ri­ety of foods that are needed to meet our nu­tri­tional needs. The rec­om­mended amount of pro­tein is seven to eight ounces per day for most peo­ple.

MYTH NO. 5: Juic­ing helps you lose weight. Juic­ing can be an easy way to pack in the daily rec­om­mended amount of fruits and veg­gies, but the calo­ries can add up. Fruits still con­tain sugar and calo­ries, and juic­ing can strip away the fiber from fruits and veg­gies, which can dis­tort that full­ness feel­ing and leave you feel­ing hun­gry. If you want to try juic­ing, be mind­ful of what you put in it and try to still eat one to two whole fruits per day to get that fiber in.

Want six-pack abs? Moshiah Stringer says you have to com­bine car­dio with ab crunches to achieve the de­sired look. (Photo by Pa­trick Saun­ders)

Want to cleanse your body of tox­ins? No need for a detox and just take fewer of them in, says Jen­nifer Kar­lebach, an At­lanta nu­tri­tion­ist. (Photo by Pa­trick Saun­ders)

Jen­nifer Kar­lebach

Nu­tri­tion­ist

Moshiah Stringer Cer­ti­fied Per­sonal Trainer NPC Men’s Physique Com­peti­tor

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