Top 5 Fitness Myths

You’ve heard the stories: weight training makes women look like Arnold Schwarzenegger, exercising on an empty stomach burns more calories, and more. While some fitness myths make sense on the surface, deeper examination proves these stories are simply made up and have little or no basis in reality.
Let’s tackle five of the most common myths and check out the real story behind them.

1. No pain, no gain – Perhaps the most common myth out there is this one that says if you don’t feel pain when you exercise, you’re not doing it right. The truth is absolutely opposite: exercise done right should never be painful and professional trainers recommend that you stop your workout at the first sign of pain. The logic behind “no pain, no gain” says that you can’t expect good results without sacrificing something – twisted at best, downright sadistic at worst. Exercise should be something you enjoy or else you very quickly become disillusioned and drop it entirely. While an intense workout may create slight discomfort, it should never get to the point where you are in actual pain.

2. Training with weights bulks women up – Few women want to look like professional bodybuilders, so this myth scares thousands of female exercisers away from weights every day despite scientific evidence to the contrary. The physiological differences between male and female bodies decree that men have a higher percentage of muscle throughout the body; thus men tend to increase bulk with weight lifting. On the other hand, female bodies have a higher percentage of fat to assist with childbearing and have less muscle to build and bulk up. Weight training for women is aimed at producing stronger muscles that can take more stress and bounce back better than ever.

3. Exercising on an empty stomach burns more calories – This one seems like it should make sense since exercise burns calories and an empty stomach has no calories to burn. It seems like you would be ahead of the game! Unfortunately, it doesn’t work that way. Your body needs energy to run, so when you exercise on an empty stomach the body has to find fuel somewhere else. The body tries to provide energy while looking for it at the same time and can get overwhelmed, resulting in the risk of dizziness or even fainting in extreme situations. The smartest choice is to have a small snack about ten to fifteen minutes before working out.
Carbohydrates are the best source of energy, so have a small slice of toast or a banana.

4. Crunches are the best way of firming up the stomach – Too many videos and articles send the message that hundreds of crunches are the best way to correct a jelly belly but fail to take into account that most saggy abs are because of excess fat, not weak muscles. Simply doing crunches alone strengthens the abdominal muscles but doesn’t address the layer of fat over the muscles. You may see your stomach appear to grow larger since the muscles are gaining strength underneath the fat layer. The best strategy for getting firm abs is simple: burn fat and strengthen abdominal muscles at the same time. By using a two-pronged approach, fat that covers muscles is burned and the muscles are firmed at the same time, accomplishing your goal and giving you strong, sleek abdominal muscles.

5. Protein will help build muscles – Protein can do great things for your health but it won’t help you increase your muscle strength. Too much protein in your diet can lead to unintended health risks such as kidney strain or dehydration. Extra protein also packs extra calories into your diet that can result in extra pounds – definitely not what you want. The best source of fuel for weight lifting is carbohydrates – easily digestible by the body, carbs provide fast, consistent energy for the body and allow you to continue lifting weights longer. That alone is what builds strength, not the specific kind of food you eat. Provide your body with the right kind of energy to use and you’ll be able to build muscle better.

There are many more myths about health and fitness, but the best defense against false information is education. When you are confident that you know the right plan for your body, spotting myths become easy.

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Thank you
Terrence
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The Secret to Healthy Families: Eat Less & Move More

Eating better & getting more exercise are not new concepts to you & your family. Eat better, be more active and practice healthy habits for life.

Since eating is something we do every day, it’s one of the easiest ways to make positive changes, such as:
- Start the day with breakfast to gain energy for the day.
- Set a good example for your children by serving a variety of foods.
- Eat more fruits & vegetables. Aim for a total of 5 cups of fruits, juice & vegetables every day.
- Drink plenty of fluids. Select water, low-fat or fat-free milk & low-calorie or diet beverages.
- Serve small portions.
- Read nutrition labels for serving size & calorie information.
- Keep fresh fruit, vegetables & whole grain cereals & crackers in the house.
- Bake, broil or grill foods to reduce fat.

While you’re improving your family’s eating habits, don’t forget to include activity into your day. Even if you keep it simple, you’ll still be making an attempt to move your bodies & burn calories. Some tips to get you started:
- Try to get between 30 & 60 minutes of physical activity every day, whether it’s outside in your backyard or dancing to tunes in your basement.
- Be a role model for your children. Use family time to hike or bike when you’re on vacation, or shoot hoops in the driveway as a nightly ritual.
- Limit TV, computer & video game time to a total of one to two hours per day.
- Take the stairs. Park the car further away from the mall & walk.
- Join a gym as a family & use the facility’s swimming pool or take an aerobics class together.

Once you’ve made some positive changes to your family’s diet & exercise, remember that it’s important to maintain these healthy habits for lifelong progress.
Keep these tips in mind:
-Eat only at the kitchen table, not while you’re driving, watching TV or talking on the phone. This will only increase the amount of food everyone is consuming.
- Do your grocery shopping on a full stomach so you’re not tempted to buy sugary snacks & other high-calorie foods.
- Involve your children in choosing new foods & helping cook.
- Remember that everyone should eat only when they’re hungry, not because they’re bored.
If you start out by at least making one or two of these changes a week, you’ll have your family’s health on the right track

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Thanks and enjoy
T

Preventing Low Back Pain

Never forget that all the enthusiasm you need is in your mind. Let it out, let it live, let it motivate you."
-Norman Vincent Peale

Low Back Pain

Preventing low back pain:

-Maintain your proper weight. Excess weight can contribute to back pain.
-Exercise regularly. Regular exercise will strengthen bones, ligaments, muscles, and tendons and will improve muscle control and coordination. It also will improve general health.
-Maintain good posture. Stand erect, with your chin in, head up, and back straight.
-Try to manage stress. Stress can worsen the symptoms of back pain.
Contact your healthcare professional if:
-Back pain lasts longer than a few weeks in spite of self-care.
-The pain is severe or is accompanied by rapid weight loss.
-You feel numbness or weakness in your lower body.

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Have a Laugh!

You carry on no matter what the obstacles. You simply refuse to give up - and, when the going gets tough, you get tougher. And, you win." ~ Vince Lombardi

Have a Laugh!
As in exercise, there are two stages to laughter: the excitement phase when the heart increases, and the resolution phase when the heart rate rests. A person’s heart rate can reach up to 120 bpm when laughing. Laughing can lower your blood pressure, increase vascular flow, and boost the immune system. It gives the diaphragm, abdominal, intercostals, and facial muscles a complete workout.
- Laughter releases endorphins into the body with the same exhilarating effect as doing strenuous exercise.
- Every time you have a good laugh you can burn up 3 ½ calories.
- Laughing increases oxygen intake while also boosting immunity and relieving stress.
- Laughter is considered one of the body’s safety valves, a counter balance to tension.

Not only will laughter improve your outlook on life, but also it is considered to be good for your health so make a conscious effort to have a good laugh today!

Have a laugh today!

Terrence
www.advocare.com/0312767

Advocare

Make A Commitment-Make It Public- Make It Happen!

"Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Continue to learn. Appreciate your friends. Do what you love. Live as if this is all there is" -Mary Anne Roadacher-Hershey

Promise Yourself
To be strong that nothing can disturb your peace of mind;
To talk health, happiness, and prosperity to every person you meet;
To make all your friends feel that there is something in them;
To look at the sunny side of everything and make your optimism come true;
To think only the best, to work only for the best, and to expect only the best;
To be just as enthusiastic about the success of others as you are about your own;
To forget the mistakes of the past and press on to the greater achievements of the future;
To wear a cheerful countenance at all times and give every living creature you meet a smile;
To give as much time to the improvement of yourself that your have no time to criticize others;
To be too larger for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble;
To think well of yourself and to proclaim this fact to the world, not in loud words, but in great deeds;
To live in the belief that the whole world is on your side so long as you are true to the best that is in you.

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