Busting the Myths: Nutrition
Are you having a hard time determining myth from truth? We've compiled some of the common food myths that surround us and break it down so you can be better informed.
Myth #1: Fat-free food is healthy
While it may sound like a dream come true, when fat is taken out of a food, something else needs to replace it, usually for flavor. That something else is mostly sugar, salt, or other unhealthy ingredients. Fat is actually essential to our bodies, in moderation, so don't avoid those products with fat and stay away from anything with added sugars to avoid extra pounds!
Myth #2: Carbs are bad
Just like fat, carbs are necessary for a balanced diet. Studies have actually proven that eating good, complex carbs are better than eating a low-carb diet for weight loss and maintenance. So don't ditch the carbs, but be smart. Choose healthy, whole grains, brown rice, and quinoa.
Myth #3: As long as I'm eating a certain amount of calories, it doesn't matter what food it's from
While a calorie is a calorie in terms of measurement for energy expenditure, calories do differ in their nutritional value and how our bodies process and absorb them. A 3-ounce chicken breast and two slices of white bread have the same amount of calories, but the chicken breast takes longer (more energy) to digest and has more nutrients.
Myth #4: Skipping a meal will help me lose weight
This myth is actually one that could pack on more pounds. When we skip meals or don't fuel our bodies properly, we go into starvation mode, which slows down our metabolism and means we tend to overeat at the next meal.
The Farrell's nutrition plan is broken down into six small meals throughout the day (or three slightly larger meals and three small snacks) to fuel your body properly.
Myth #5: Red meat is bad for you
While you probably shouldn't be eating red meat every night, it's okay to include in your diet as long as you stick to lean cuts. It's mostly the fat content of red meat that could trigger health concerns, such as heart disease, but even chicken and turkey with the skin on can have high fat concentrations. When eating meat, choose skinless, lean cuts of beef, pork, chicken and turkey.
Busting the Myths: Exercise
Are you having a hard time determining myth from truth? We've compiled some of the common exercise myths that surround us and break it down so you can be better informed to make healthier decisions.
Myth #1: You can target where you lose fat
We all have those "problem" areas that we want to work on, but unfortunately, it's not as simple as targeting that area. While you can perform exercises for specific muscle groups, your body determines where you lose the body fat. Body fat is used as fuel for your workout, so your body isn't picky and will choose. You may notice over time though that you gain and lose in certain areas quicker, so be aware if those are your "problem" areas.
Myth #2: Lifting weights will make me look bulky
Most women don't want to bulk up and this is a myth that keeps many women from engaging in strength training exercises with weights. Strength training is essential for maintain muscle mass and building bone density, which is very important for women who are more susceptible to osteoporosis. Lifting weights tones and tightens the body, so don't worry about looking like a bodybuilder by adding strength training into your workout routine!
Myth #3: Exercising cancels out a bad diet
This couldn't be further from the truth. Good nutrition is important for losing body fat or maintaining weight. Good nutrition and exercising should complement each other. If you're exercising just so you can indulge in your favorite comfort foods, you're doing it wrong. Learn about healthy nutrition and exercise at Farrell's!
Myth #4: You need to workout a lot to see change
While it's recommended to move every day, that physical activity doesn't need to take up your whole day. At Farrell's, our workouts are only 45 minutes, but members see huge results. The only reason one would need to workout longer is if they aren't pushing themselves. If your workout is smart, meaning vigorous activity, you don't need to exercise as long. If you're not a student at Farrell's, it's recommended to get in 75 minutes of vigorous activity per week. If you are not ready for vigorous workouts, aim for 150 minutes per week of moderate workouts.
Myth #5: You can take some time off of exercising
We understand that life happens, but your body is always trying to get to where it was before. If you've lost weight, built muscle, and boosted your endurance, halting your exercise routine could de-condition you in only one week. Research has shown that muscle tissue can start to break down within a week, so even if you need a little break, don't put it off for long, or alternate days to keep your results maintained.