Below are the top exercise myths that can actually hinder an individual’s ability to lose weight.

Exercise myth #1: Crunches will eliminate belly fat. This common misconception is one of the reasons why so many infomercials have convinced people that they can have six pack abs in just 8 minutes a day or by using a specific abdominal machine or gadget. In truth, crunches will not eliminate belly fat. Without the aid of liposuction it is virtually impossible to reduce fat in specific areas. The time spent doing sit ups or crunches is better spent performing more compound movements which involve the whole body and burn more calories. Simply put, the best way lose belly fat is to create a calorie deficit (using more calories than ingested). This is best accomplished by exercising regularly and reducing daily calorie intake.

Exercise myth #2: Weight training will make you bulky. Women especially are afraid of weight or resistance training for this reason. When performed consistently, the right type of weight training burns many calories during the workout and for several hours afterwards. This is due to the increase in oxygen consumption that weight training produces post-workout. Weight training will also increase an individual’s lean or muscle mass which additionally burns more calories at rest as well as during exercise. These factors all contribute to accelerated fat loss and easier maintenance of a lower body fat percentage.

Exercise myth #3: Exercising at lower intensities will burn more fat. The body has two general states when engaging in activity: aerobic and anaerobic. Activities which elevate the heart rate moderately (lower than 80 percent of maximum heart rate) are considered aerobic; fat being the primary source of fuel for energy. When exercising at higher levels of intensity (80% of maximum heart rate and above) the body’s state becomes anaerobic and relies mostly on glycogen (a form of carbohydrate that is stored in the muscles) for energy.
Even though a greater percentage of fat per calorie is burned during low intensity or aerobic exercise, it is a greater percentage of a much lower total caloric output when compared to higher intensity or anaerobic exercise. Because of this, 30 minutes of high intensity training will in fact result in more total fat being burned than with low intensity exercise. What’s more, just as with weight training, the higher metabolic state that high intensity training produces will cause more calories and fat to be burned post-workout.

Weight loss can be achieved much faster by avoiding the top exercise myths.

A Certified Personal Trainer can calculate appropriate heart rate ranges for aerobic and anaerobic exercise and construct specific exercise routines that will accomplish fitness and weight loss goals safely. Always consult with a fitness professional before embarking on any new exercise routine.