One of the most common myths that I hear
is that if unused,
muscle tissue converts into fat.
It’s really important to say that
muscle tissue has muscle cells,
and fat tissue has fat cells.
They’re not interchangeable.
By no means is it chemically or physically possible
for muscle tissue to convent over to fat
and vice versa fat into muscle.
That’s… Sean Kuechenmeister,
I’m a clinical athletic trainer
at the New York Sports Science Lab in Staten Island New York.
And he’s one of three atheletic trainers we brought into our studios,
My name’s Janeil Mason,
My name’s Andy Stern,
to debunk 17 of the most common exercise myths.
It really depends on your goals.
Training fasted in the morning is more conducive to losing fat.
Because when you wake up, you’re in a fasted state.
And that means,
your body is basically consuming itself.
So, it’s looking at fat storage, it’s looking at mustle storage.
That’s the time where if your goal is to lose weight
and just slim down lean down,
that’s the best time to optimize that window for training.
In terms of effectiveness of training in general,
I don’t think it really matters.
You just need to make sure that if you’re traning at night,
you’re not fatiguing yourself throughout the day.
So, when most people think stretching,
they’re thinking static stretching.
You achieve a certain position,
you hold that position,
and your goal is to increase your range of motion.
Problem with that is you can end up really loose.
And if you follow that type of stretching
with something explosive, or something ballistic,
or something stength-based,
you now have a loose tissue or you have a lacks joint,
and you’re not gonna be able to produce as much force,
and you could also potentially lead yourself to be injured
because you’re not as stable.
So, what my favorite is when it’s the hollidays,
right, you have an aunt or uncle and just like,
“Hey, I’m just trying to lose it like right here.”
And they start pinching the lower abdomen.
Oh my god Greek, you can’t spot reduce the part that you want.
And in good news, it doesn’t go the other way, either.
It’s not like when I eat a cheeseburger,
it’s gonna go right to my right on hip.
And if you’re trying to lower your body fat,
Cardio isn’t the best way to do it.
Cardio doesn’t burn fat, cardio burns calories.
So, if your goal is to lose weight,
you want to be in a caloric deficit.
So, as a part of getting into that caloric deficit,
doing cardiovascular exercises is helpful.
But if you’re not eating a diet,
or if you’re not monitoring your caloric intake on top of that,
making sure that you’re in that defict,
no amount of cardio that you do,
you can’t outrun a bad diet.
And in fact, doing too much cardio can actually be a bad thing.
If all you’re doing is cardio with the goal of losing weight,
you can start to burn into that muscle tissue.
So, if you’re burning into your lean muscle tissue now,
you could actually be slowing down your metabolism,
you could be decreasing your bone density,
and you could be making yourself weaker.
And that’s why I think this myth
is potentially the most dangerous and damaging one
for the general population.
But it may not as common as the belief that…
I love this one.
One myth I hear all the time is
that muscle weighs more than fat.
A pound of bricks weighs the same as a pound of feathers.
So, it’s not that muscle weighs more than fat,
it’s that muscle is more dense than fat.
So, in terms of you building muscle,
you can add weight on the scale.
The scale isn’t necessarily the best indicator of progress
when we’re trying to develop our physique.
And oftentimes at first, you can add muscle
and the scale will reflect that you’re heavier.
But, over time understanding that for all the lean muscle you have
you’re increasing your resting calories burn per day.
That’s a long-term sustainable change in your body
as opposed to just doing cardio sessions,
and going into caloric deficit, and starving yourself.
Of course, building muscle isn’t just for men.
Women think that they’ll bulk up if they start working out.
And if that’s the look you’re going for, I think that’s great.
Because you’re doing something that you want to do.
But if you are working out for general wellness and health,
I don’t want you to be afraid to lift heavy weights.
You’re not going to get bulky by nature.
And in fact, weight lifting is especially important for women.
As we aged, we become more prone to getting osteoporosis.
So, we definitely need to be doing resistance training
where our muscles are feeling that stimulation,
so that the bones nearby can remain strong.
And whether you’re a man or a woman,
you don’t actually need weights at all to build strengths.
I mean, the myth being that you have to
go to the gym to be doing strength training is crazy.
Alright, Your body is a weight.
So, body weight exercises have been around forever.
And they’re so important to be able to push up your body,
它对于做俯卧撑 卷腹 深蹲
or crunch, or squat, or pull up.
And if it’s a six pack you’re after,
the muscles themselves aren’t even that important.
Getting a six pack is not about doing tons of crunches.
A lot of it has to do with your nutrition.
And Stern agrees.
Abs are made in the kitchen.
The abs are a muscle, you’ve gotta target the muscle.
By doing crunches, leg lifts, bicycle crunches, oblique twists,
通过做卷腹 举腿 单车式卷腹 侧式仰卧起坐
you’re essentially building the muscle.
So, think of it as you’re building the engine of the car,
and then the outside is your body fat.
And how do you show off the inside of the car?
You’ve gotta reduce that body fat.
So, sweating a lot means you got a really great workout,
is something I hear all the time.
Unfortunately, that’s not true, either.
Some people are just naturally more prone to sweating.
Some people just have underactive sweat glands.
So, it means that you’re healthy in your filtration system.
But it doesn’t necessarily reflect
the effectiveness of your workout.
But if you do sweat a lot, how should you replenish?
I would not say that most commercial sports drinks
are the most efficient way of rehydrating following a workout.
But plain water isn’t going to cut it, either.
If you’re just consuming water, too,
that’s also not the most effective way of hydrating.
Because hydration is not just water,
there’s also trace minerals that act as electrolytes
which help with nerve conduction,
they help with brain function, they help with muscular contraction.
So, if you’re looking for the best way to rehydrate post-workout,
it could be very beneficial to add just a dab of pink Himalayan sea salt to water.
Pink Himalayan sea salt has over 60 trace minerals
all of which are found naturally in human sweat.
So, when you consider something like a Gatorade or Powerade,
they may have 4 or 5 different eletrolytes in their blends.
So, they’re falling drastically short in terms of overall hydration
when it comes to all the minerals of your body.
And after a workout, you should also eat protein immediately.
Right? If you already have a protein rich diet,
you don’t need to worry so much about
downing a protein shake right after your workout.
Now what you are going to be depleted of though,
especially if you’re doing an aerobic exercise,
you’re going to be depleted of glycogen.
Glycogen is the immediate form of energy for muscle contraction
and that comes in way of simple carbohydrates and sugars.
So, post-training is important to replenish that glycogen.
But even if you’re fueling muscles with a proper diet,
they still need time off.
Hashtag no days off.
The old myth that we should not take a day off is extreme.
There’s a huge value in letting the muscle repair itself, right?
So, everytime you do, let’s go back to the bicep curl,
if I’m doing a bicep curl a small tear,
it’s gonna happen in my bicep.
So, the body is going to repair itself.
Because again it’s a machine, and it knows how to survive.
因为 身体是台机器 它知道怎样存活下来
And if I continue to do it,
I don’t have a window of opportunity for the body.
The soldiers just jump in like “Uh, let’s fix this tear.”
Becuse this is constantly being a war.
So, it needs some of that downtime to… again, to heal itself.
Especially if you’re sore.
That’s a myth for sure.
Soreness is the breakdown of muscle tissue.
It’s the chemicals released during that breakdown.
It’s not an indicator of “oh, I’m getting stronger,” “oh, I’m getting weaker”.
那并不表明“噢 我变强了”“噢 我变弱了”
But if your soreness persists for longer than 72 hours,
that could be a sign that you’re under recovering or overtraining.
One month is not enough to undo a lifetime of bad habits.
So, it’s important to start slow, find the things that you enjoy,
所以 重要的是慢慢来 找到你喜欢练的项目
find the physical activities that make you feel good,
make that a daily habit.
And there’s no one-size-fits-all approach.
There’s not one type of movement that you should be doing
that is better than the other.
So, if you enjoy dancing, go out and dance.
Go out dancing three times a week,
or do a dance cardio class, or somthing that gets you moving.
If you like to jump on trampolines, do that.
I think the best movement for anyone to do
is something that they enjoy.
Because the only way that you’re going to stick to your workout
being a lifestyle for you
is for you to be doing something you enjoy.
One of the most common myths that I hear