Presented by:

Anneke MillerAssistant Director- Fitness

Please answer the true or false statements through out this entire presentation out loud or to yourself.

Explanations will be provided for each.

If you have any questions, do not hesitate to ask!

Information printed in a magazine or book is NOT always

reliable or accurate.

Use personal judgment

Trust only reliable sources (just because it is in a book or magazine does not make it true)

Peer reviewed journal articles can be your best source for answers about your health.

If you do enough abdominal crunches, you will have a flat

abdomen.

Abdominal muscles will strengthen

Fat will not leave A combination of

cardiovascular and strengthening exercises are necessary. This is true for any muscle or body part.

Spot reducing is not possible.

To build muscle, you should lift heavy weights/Xertubes and perform few repetitions, but to tone a muscle you should perform more repetitions with lighter weights.

Trick question! The first part is true and the second part is false.

True: To achieve a toned muscle is to build the muscle and burn the fat. This can be done by lifting heavy weights/Xertubes and performing no more than 10 to 16 repetitions.

False: Lifting lighter weights and doing more repetitions won’t do much of anything. You are not stressing the muscle enough to stimulate it to change and grow.

Carrying weights or strapping them to your ankles as you run or walk

will NOT improve performance

May burn more calories

Involves many risks such as: A thrown off gait Back strain Ankle, knee, and hip injury

If you exercise you can eat whatever

you want and stay trim.

Do the math More calories in than out = Weight gain

You can be slim, but if you eat all greasy foods then your arteries can still clog

Exercising with weights will make women bulky.

A woman’s genes make it nearly impossible

Women have limited amounts of testosterone.

Weight training will actually increase your metabolism, which will aid in weight loss.

The best time to work out is early in the morning.

There is no best time to exercise (fit it in when you prefer or have the time)

It is recommended not to exercise about an hour or two before

bed to avoid trouble sleeping

Weight lifting before performing cardiovascular exercise will burn more

calories. Research so far has shown

that more calories will be expended

(not a large significance) The cardiovascular exercise

must coincide with the same muscle group that you just worked in strength training

Chose what you like best and do that first in case you get too tired or need to cut your exercise time short.

The more you exercise, the more protein you need for energy

Protein is the least efficient energy source out of the 3 major nutrients, proteins, carbohydrates, and fats.

Protein is used for tissue maintenance and repair functions.

High Protein Low Carbohydrate Diets are a Healthy Solution to

Weight Loss Main function of Carbs

Provide glucose for energy to the body

Other reasons for carbs You can’t completely burn fat

without them

In the absence of carbs Ketones are released in the body

• Make blood acidic• Make you feel bad

I do not sweat; therefore, I am in better shape than people who

sweat a lot.

Sweating is your body’s personal cooling system

Sweating is an indication that your body is working efficiently

There is no magic pill out there to reduce weight.

There is no quick fix!

Nutritional supplements and diet pills are often Deceptive Misleading Fraudulent

The only way to burn off fat is to live in a gym

Again with the math More calories in than out = Weight gain

Try your favorite activities to remain consistent

Thank You Very Much For Coming!