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FITNESS MYTHS
Truth? Myths?
Photo credit: mensxp.com
Donna Lindsey
Miss B
February 7, 2013
WED 101
or
Is it bad to do sit-ups with your hands
behind your head?
Photo credit: mensxp.com
Truth! Putting your hands behind your head can put an
excessive strain on your neck.
Photo credit: buzzle.com
When working out with your hands behind your neck you are pulling and
straining your neck. Sit-up should be working your
core muscles. Reference: Textbook page 283
By crossing your hands across your chest you are working the core muscles in you abdomen and taking the strain away from your neck.
If you have trouble with crossing your arms try placing your hands to your sides or holding your hips to assist with sit-ups.
You can also use a stability ball to help assist with sit-ups to help take the strain away from you neck by crossing your arms across you chest.
The Correct Way
Photo Credit: flatstomachtipsReference: Textbook page 257, 268
Doing core work means doing a lot of abdominal crunches?
Myth!Doing core work does not mean doing
a lot of abdominal crunches there are moremuscles that make up your core.
External core muscles include:
Abdomen • Rectus
• Transversus• Internal and
External oblique
Hips Muscles:(front and
back)
Spinal Muscles:
(lower and upper back muscles)
Reference: Textbook page 244 Photo Credit: skinnybulkup.com
Different types of core workouts
Glute Bridge or MarchLateral pillar BridgePlank With Arm LiftAbdominal crunchReverse crunch Swiss-Ball Knee TuckLateral trunk flexionSpine bridgePelvic clock
Reference: Mens Health
If I do a lot of sit-ups will I get rid of belly fat?
Photo credit: vitamindesignshop
Myth Doing a lot of sit-ups will not get
rid of belly fatUnfortunately if you a
want to burn belly fat you would have to burn a certain amount of calories and belly fat.
To burn 1 pound of fat you are required to burn 3,500 calories
Studies show that doing 50 sit-ups burns about ONLY 10 calories.
Therefore….
Reference and photo credit: workoutbuddyx
Using your whole body will help get rid of belly fat!
The more muscle you use, the more calories you burn, and the thinner you look!
Mountain climbers, Burpees, and Squat Thrust are just a few that will help you to lose belly fat.Reference photo and quote:workoutbuddyx
Is 5 pounds a week a reasonable weight loss goal?
Myth!Losing 5 pounds a week is not a reasonable weight loss
goal.
Losing 5 pounds a week is not a realistic goal, set a new one; losing weight this quickly poses dangers to your health.
The only time it’s acceptable to lose weight at such a rapid pace is if you’re extremely obese and just beginning your weight loss journey.
Reasonable weight loss goal.
A reasonable weight loss goal is between
1-2.5 lbs.
Good examples of weight loss goals:•Lose and average of 1lb per week•Monitor body weight before breakfast•Limit fat intake to less than 25% of total daily calorie intake•Walk/jog in the proper target zone for 60 minutes, six times a week.
Reference: lifetime fitnees & wellness Photo credit:workoutbuddyx
If I workout a lot, can I eat whatever I want?
Myth!Working out a lot and eating whatever you want
Photo credit:golden corral
Healthy Eating and Small Portions
You a can eat more meals but smaller portions.
Drink plenty of water or other calorie-free beverages.
Be choosy about nighttime snacks.
Photo Credit: webmd
For more resources
Lifetime Physical Fitness & Wellness menshealth.com/fitness/core-
workout-4 skinnybulkup.com/abdominal-
exercises-training-abs-core workoutbuddyx.com/blog/
2012/10/14/3_steps_to_lose_belly_fat/