Exercise myths Part I

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When it comes to exercise, there are tons of myths lingering around in our society. In the next few weeks I am going to dedicate my blog post, once a week, busting these myths. Why? Because I believe even slightly believing in one or two of these myths, could hold us back from taking advantage of long term benefits of exercising.

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So here we go:

Myth #1. If You exercise, you can eat everything and anything  you want and not gain weight.

Exercise and diet work hand in hand in achieving and maintaining a healthy weight. You can achieve weight loss in two ways:

  1. Burn more calories (energy) than you consumed, which can be done via exercise
  2. Consume less calories, which is done with diet

And if you want to maintain your weight: you can simply consume as much calories as you burn.

So, if you are happy with your weight and just starting to exercise to improve your heart health, or tone your body, then it is true, you can eat more because now you are consuming more energy. You still need to make sure that you are getting these extra calories from healthy sources.

The mistake that a lot of people make is that they start a workout routine and after their workout they indulge in a big ice cream or sugary drink and when they see no change in their weight, they get disappointed and stop working out.

On the total opposite side of the spectrum, There are those people, who start a new and vigorous workout and at the same time cut their calorie intake very down. Result, no energy to get through their exercise, feeling unsatisfied and deprived, slowing their metabolism, storing even more fats by their body, and eventually giving up on both the exercise and diet.

My recommendation:

  1. Match your workout with a diet plan that will give you the energy that you need to get through your day.
  2. Know your metabolic rate and know how much calories you need to consume to reach or maintain your body composition goal
  3. Set up a realistic goal for yourself. If your goal is to lose weight, don’t set a goal to lose 10 lbs a week, it is unrealistic and you will get disappointed.
  4. Change up your workout and diet routine often. If you are running for 30 minutes 5 days a week and consuming 1500 calories every day, your body will catch up on your routine and fixate itself and you will enter a plateau, hence not seeing weight loss and you might even gain weight too. You need to trick your body by changing your routine
  5. Make sure your calories come from the right sources which are:
    1. Healthy fats like nuts, avocado, grass fed butter and cheese
    2. Lean protein such as fish, free range and no hormone added poultry, grass fed meat
    3. Complex and not processed carbohydrates such as brown rice, quinoa, legumes, fruits and vegetables
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Stay Happy and Healthy

Roya

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