Lesson Myths & Misconceptions By Carone Fitness Myths & Misconceptions Common Myths This section will provide you with examples of common myths, how to recognize a fad, and aids that you can use to dispel misconceptions. 1 Myths & Misconceptions Fat into Muscle Myth: Exercising turns fat into muscle. Fact: Exercising causes you to lose fat and gain muscle, but fat cells never become muscle cells. Myths & Misconceptions Weight Loss Myth: If you have increased your physical activity level and reduced your caloric intake by 500 calories, but you are not losing a pound a week, you are doing something wrong. Fact: When you begin an exercise program, you may not lose 1 pound every week. 2 Myths & Misconceptions Pounds Myth: One pound of muscle weighs more than one pound of fat. Fact: A pound is a pound. For example, one ton of bricks weighs the same as one ton of feathers. The difference is that a pound of fat has a greater surface area, so it looks bigger than a pound of muscle. Myths & Misconceptions Spot Reduction Myth: If you want to lose fat off your abdominals, you need to do a lot of sit-ups. Fact: This myth is known as spot reduction, which is the belief that you lose fat mass in a specific body part by concentrating exercise in that area. 3 Myths & Misconceptions Spot Reduction Spot reduction does not work because the body gains and loses fat in a genetically predetermined way. Cardiovascular exercise will help you lose body fat generally, and strength training will help a certain area look and feel more toned. Myths & Misconceptions Weight Cycling Myth: It is healthier to keep losing and regaining weight than to be slightly overweight all the time. Fact: The process of losing and regaining weight multiple times is known as weight cycling. 4 Myths & Misconceptions Weight Cycling Weight cycling happens frequently when weight is lost rapidly. This is usually a result of losing water weight rather than body fat. When lean body tissue is lost along with body fat, it is replaced with body fat. Myths & Misconceptions Weight Cycling Body fat burns fewer calories than muscle does, so the person requires fewer and fewer calories to maintain weight. Therefore, losing weight becomes increasingly more difficult. This, along with other negative effects of weight cycling, explains why it may be healthier to be slightly overweight. 5 Myths & Misconceptions Metabolism As your metabolism changes, you may not lose weight because you are losing fat but gaining muscle. You may remain the same weight, but you may be able to see the inches come off your waist, thighs, or butt. Your pants may fit better, and you may look more toned. So don’t get discouraged by what the scale says. Presented By Carone Fitness 6.