Northport's
Best Fitness Secret
Joe Melillo
Owner, Fitness Together

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MYTHS and MISCONCEPTIONS
about FITNESS

If you are experiencing joint pains you shouldn’t be exercising.
FALSE: Most people who experience joint pain can improve their condition by keeping mobile and active. Fitness training can keep bones dense and strong, increase blood circulation, relieve stress, increase immunity and protect the heart and other muscles from atrophy.

Lots of high repetition in your weight training workout will get you “thin and cut”.
FALSE: If you’re overweight and continue to eat improperly it does not matter how many reps you do. How you look is due to what you are eating. The number of reps can dictate how big the muscle will get but if it is covered with layers of fat than you will not see these results.

You need to exercise to burn fat.
FALSE: You don’t gain body fat because of lack of exercise. You gain it because your blood sugar levels exceed what you are burning. In other words you are eating too many calories at one time.

Your metabolism slows down when you are 30.
FALSE: The slowing down of your metabolism is the result of the loss of muscle tissue. The loss of muscle tissue is due to the lack of exercise. Even at age 90, people can experience renewed strength, increased mobility, stronger bones and greater flexibility by exercising.

Pasta and Breads are fattening.
FALSE: ANYTHING is fattening. Lettuce can even be stored as fat. All types of food and drinks (except water) contain calories and can be stored as fat if it causes your blood sugar levels to exceed what your body needs at that time. Bread and pasta are great sources of complex carbs and it all depends on how MUCH you eat and WHEN you it them.

Eating after 7:00 pm will make you fat.
FALSE: It all depends on whether or not your body needs that amount of calories at that time. Keep in mind your body is constantly burning calories 24 hours a day. The time at which you should stop eating is directly correlated to how active you are throughout the day.

Strength training will bulk you up.
FALSE: TO ALL THE WOMEN OUT THERE!!! Muscle size is primarily affected by genetics and hormone production. Therefore most women do not have the potential to build BIG muscles. Muscle burns calories so the more muscle you have the more calories you burn which makes it easier to burn fat.

Walking is exercise and burns fat.
FALSE: Walking can be great exercise. However, you must make sure you are increasing your heart rate which will then in turn burn fat. Walking at a casual pace is great for enjoying the scenery but to burn those extra calories you must increase walk briskly to get that heart rate up.

Crunches will get rid of my belly fat.
FALSE: You cannot pick and choose where you want your body to burn fat. The only way to burn fat is take in fewer calories than you spend. As you build up muscle tissue you will burn more calories because burns many more calories than fat.

You should NEVER eat before a workout.
FALSE: Fuel from food and fluids is required to provide the energy for your muscles to work efficiently. Not eating before a workout can result in feeling lethargic or even nauseous. Fruit, yogurt, or whole wheat toast are some good examples of foods to eat before you workout that are easy on the stomach and provide energy to get help you get through.

The best time to work out is in the early morning.
FALSE: If this were true then early birds would rule the world! There is no right or wrong time to workout. It depends on your preference and energy levels. If you are lethargic in the morning than an afternoon or night workout may be best for you. Try different times and find what works the best for you.

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