The following is a series of misconceptions regarding exercise and nutrition. I’ll provide facts and some opinion to dispel these fallacies.
Question 1: Can I turn my fat into muscle?
No. Muscle is made of proteins. Fat is adipose tissue. It is physiologically impossible to convert one to the other. Fat is merely stored calories used as fuel for your body. Your basic metabolic functions and low-level activities require fuel to function. Fat is an abundant source.
You can melt away fat stores, through cardiovascular exercise, to reveal more shape of your body. To put it simply; imagine fat as a thick blanket that covers your body. As you reduce your calorie intake and increase your calorie expenditure through exercise that thick blanket gets thinner and reveals your muscle below it.
To increase your muscle strength you must do reasonably intense strength training. You can use body weight activities, weights, bands, etc. Anything that provides resistance to stress the muscle.
There you have it. Fat cannot be converted into muscle.
There you have it. Fat cannot be converted into muscle.
Question 2: If I drink a shake, supplement, etc. the trainer recommended, will I lose weight, increase strength, or feel better?
Maybe. But probably not. My problem with the supplement industry is two-fold; it is not regulated by the FDA. In addition, the manufacturer does not have to prove they work before selling them. Yet, they can claim virtually anything except that they cure disease. Two, ethically how can any facility/trainer sell these to clients knowing they are mainly supplementing their income with products that have no good science supporting their claims? Since supplements are not regulated, you can’t be sure what you are getting. The labels don’t have to be accurate as to content, purity, or efficacy. If enough complaints are made about a company or product, the FDA can’t make them stop marketing a product. Many companies will then rename that discontinued product and sell it again.Think of all the supplements that have been pulled from the market due to outrageous claims or causing health issues. There have been plenty. More recently, energy drinks have been under more scrutiny due to health issues among children. People waste money ingesting these hoping that they are the magic bullet that makes them lean and fit. Some may work, though not long term. Most do not.Bottom line is this: save your money. Learn to exercise and eat correctly for a lifetime. Those are the only two ways that are science-based and proven to work.Question 3: Being female, will I get bulky muscles if I lift weights?
No. While strength training is very necessary to maintain and increase strength as we age, females lack sufficient amounts of necessary hormones to increase muscle size. Sure, you have seen female bodybuilders. They are in the gym hours each day hitting it very hard. Not to mention the meticulous diets they follow, and whatever else they may be taking.Strength training can provide an increase in muscle mass resulting in more calories burned at rest, also known as a higher metabolism. With that usually follows a decrease in body fat, which will reveal a more-shapely figure. Additionally, strength training results in an increase in bone mineral density (BMD) making bones stronger.Eat well, relax a little, and move a lot.
Maybe. But probably not. My problem with the supplement industry is two-fold; it is not regulated by the FDA. In addition, the manufacturer does not have to prove they work before selling them. Yet, they can claim virtually anything except that they cure disease. Two, ethically how can any facility/trainer sell these to clients knowing they are mainly supplementing their income with products that have no good science supporting their claims? Since supplements are not regulated, you can’t be sure what you are getting. The labels don’t have to be accurate as to content, purity, or efficacy. If enough complaints are made about a company or product, the FDA can’t make them stop marketing a product. Many companies will then rename that discontinued product and sell it again.Think of all the supplements that have been pulled from the market due to outrageous claims or causing health issues. There have been plenty. More recently, energy drinks have been under more scrutiny due to health issues among children. People waste money ingesting these hoping that they are the magic bullet that makes them lean and fit. Some may work, though not long term. Most do not.Bottom line is this: save your money. Learn to exercise and eat correctly for a lifetime. Those are the only two ways that are science-based and proven to work.Question 3: Being female, will I get bulky muscles if I lift weights?
No. While strength training is very necessary to maintain and increase strength as we age, females lack sufficient amounts of necessary hormones to increase muscle size. Sure, you have seen female bodybuilders. They are in the gym hours each day hitting it very hard. Not to mention the meticulous diets they follow, and whatever else they may be taking.Strength training can provide an increase in muscle mass resulting in more calories burned at rest, also known as a higher metabolism. With that usually follows a decrease in body fat, which will reveal a more-shapely figure. Additionally, strength training results in an increase in bone mineral density (BMD) making bones stronger.Eat well, relax a little, and move a lot.