#4 Fitness Myth Fail – Swimming Sucks!

Well, here’s the next one…..
I hope you’ll see why I don’t accept this argument…..

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#4 Myth: Swimming is a Great Workout
Swimming is less effective at fat loss than other forms of cardio because the buoyancy of the water is supporting you while you move.
This isn’t to say swimming is a bad workout- it can still help with toning muscles and increasing your lung capacity- but if you’re trying to lose a couple pounds, you’d be better off going for a run or a bike ride.
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#3 Nutrition Myth: Egg Yolks are Cholesterol Bombs

here`s another myth busting piece

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#3 Myth: You Should Ditch Egg Yolks
Egg whites are really a terrible workout meal due to their low fat and lack of vitamins. The yolk- which is the tastiest part of the egg, anyway- has all the vitamins and half the protein. Eating just the egg whites is an absolutely terrible idea for your health, since it’s lack of fat tends to cause insulin spikes and energy swings throughout the day.

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I`ve heard clients saying they won`t`t eat egg yolks because they still follow the guidancetheywere given back in the90`s.
Back then Heart Patients were told not to eat more than 2 eggs each week!

Since then many studies have disproved the link between cholesterol eaten in food and high blood cholesterol levels.

If you are unlucky enough to have a body that produces lots of `bad` cholesterol you can expect to influence your numbers by about 25%. If your numbers are high, your health practitioner will refer you for drug treatment – statins of some kind (that`s another blog post in itself)

Given popular breakfast choices – so called `HEALTHY CEREALS` which are really justpudding for breakfast – high sugar, little nutrient, high carb, milky puddings! But they are packaged and re-packaged to be convenient. Look at the range of breakfast biscuits on the shelves. SHOCKING

So, what about workout meals?
If we`re talking post workout nutrition – the current thinking is to eat within 30-90 minutes of a workout. To take in about 25g of protein with 50g of carbs. So eggs whole and split can play there part.
i love an egg and veggy scramble/frittata affair – fast and easy. never boring due to the range of veggies you can add – use last night`s leftover cooked veg.
make a really big one – have half for breakfast and the remainder for lunch?

My message – eat MORE EGGS – Free range of course.
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#2 Fitness Myth Fail : Stretching Pre workout

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Yet another published almost truth!
It’s been known since the early 90’s that Pre exercise stretching does not prevent injuries.
It’s also accepted that stretching a cold muscle is worse for performance than not stretching at all.
What benefit do we get from stretching? It allows an instructor to observe and evaluate a client.
Dynamic stretches are a great way to warmup before a workout, when done properly.

So, here is the myth – as is- followed by my comments…..
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#2 Myth: Stretch Before You Work Out
Stretching before working out actually weakens your muscles by 30%. Pre-game stretching could actually increase your risk of injury. You are better off doing your stretching after a workout; try lifting some light weights to warm up, or doing a little walking before cardio.

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Post Exercise stretching – always a sensible part of your workout. To allow your muscles to return to their Pre-exercise condition/length. Longer, held stretches to increase flexibility and support joint mobility must be a good ides.

Using light weights to warm-up should only EVER follow a series of mobility exercises. It’s a good idea to practise your chosen routine with a reduced load – but just picking up light weights and going for it is poor preparation – unless of course your workouts are not really that challenging.

Fitness Myth FAIL #1

FAIL- I found this series of misleading articles- due mainly to misinterpretation of basic terms and superficial understanding.
Here’s the first

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#1 Myth: Exercise Is Important For Weight Loss
THEY SAY-
Several clinical studies have shown that exercise does not correlate with weight loss. Diet is a much more crucial factor for weight loss. People who exercise and then reward themselves with extra calories will find themselves getting frustrated.
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I SAY-
What a misleading statement! I would expect this advice to come from a slimming club and someone selling low or very low calorie meal replacements.

Exercise is essential for health and weight control, however SCALE WEIGHT is not the problem. Body Composition is the KEY.
It is only possible to maintain a healthy body, one that carries a healthy amount of body fat, with balanced nutrition AND daily activity.
Reducing calories alone NEVER gives sustainable, healthy weight loss. Your weightloss hormones will see to that.
Diets only work when you cheat. So a trip to the chip shop or cake shop after your weekly weigh in will keep you on track!
Many studies have shown that exercise can depress appetite. My clients often have to INCREASE their food intake to get results, balanced nutrition and a stress free future.

Another 19 myths to put right …

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9 A Day?

Eat a variety of veggies for a healthier you

The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day.
The story is much the same in Australia.
When you first hear that you might think, hang-on, what happened to 5A Day? If you read papers about Nutrition you will notice that ideally you will eat more than 5 and some reports say 9 portions a day.

When you take into account how much a serving really is, it is actually quite easy to get nine servings of fruits and vegetables per day.

For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how easy it is to find fresh, in season, produce it becomes much easier to reach this daily goal.

Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every colour of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet.

When shopping for fruits and vegetables, it is important to choose a variety of colours. This is for more than purely artistic reasons. Different colour fruits and vegetables have different types of nutrients, and choosing various colours will help ensure you have the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get nine daily servings of fruits. Everyone likes to try out new recipes, and they may provide the impetus you need to keep going.

New recipes also provide you opportunities to try new and unusual fruits and vegetables. For instance, everyone has eaten oranges, but have you tried kiwi or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition possible.

Many think a daily vitamin supplement/is the same? Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements, plus fibre and water, that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.

In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping vitamin pills every day.

So don’t give up – get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.

Veggies in your eggs for breakfast, fruit and veggie snacks mid-morning and afternoon, a huge bouncy salad with lean protein for lunch then a new and exciting recipe for your main meal with lots of colourful veggies and a different free-range/wild protein source in the evening.

Go On – Get Your 9 A Day

Jax

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Eat More & Lose Weight!

What Happens When You’re Not Eating Enough Calories?

When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low.

Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses a large decrease in dietary energy.
Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs that energy (fat) to survive.

So, what does your body do when it senses prolonged energy restriction? Not eating enough calories…

1. Slows down thyroid production – Your thyroid is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance

2. Decreases muscle mass – Muscle is highly calorie intensive to maintain. In a prolonged extreme calorie deficit, it is one of the first things that your body looks to get rid of. Your body needs the fat, wants the fat, and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.

3. Lowers testosterone levels – An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction. Testosterone helps to build muscle tissue. Without it, it becomes that much harder to maintain, let alone put on muscle mass.

4. Decreases leptin levels – Leptin is one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more energy. Because of this, leptin levels decrease in calorie restricted environments.

5. Decreases energy levels – There are many physical actions your body takes when you’re not eating enough calories to lose weight, but there are also some mental ones.

6. Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.

So, avoid simple low calorie regimes – as soon as you start eating again – and you have to eat (unless you are planning an eating disorder) you will be back where you started, but with more body fat, less vigour, less resolve and feeling a fat failure.

Think – how long did it take you to get to where you are now – years? probably.

Consider – your diet history – have you tried every fad going? probably.

Ready for a different approach?

Add some exercise – YES
Restrict portion sizes – YES
Maintain Protein – YES
Smart Fasting – YES
DON`T EVER STARVE YOURSELF

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