1. Donna Lindsey
Miss B
Truth? or Myths?
February 7, 2013
WED 101
Photo credit: mensxp.com

2. Is it bad to do sit-
ups with your hands
behind your head?
Photo credit: mensxp.com

3. When working out with your hands
behind your neck you are pulling and
straining your neck. Sit-up should be
working your core muscles.
Reference: Textbook page 283 Photo credit: buzzle.com

4.  By crossing your hands across your chest you are
working the core muscles in you abdomen and
taking the strain away from your neck.
 If you have trouble with crossing your arms try
placing your hands to your sides or holding your
hips to assist with sit-ups.
 You can also use a stability ball to help assist with
sit-ups to help take the strain away from you neck
by crossing your arms across you chest.
Reference: Textbook page 257, 268 Photo Credit: flatstomachtips

5. Doing core work means doing
a lot of abdominal crunches?

6. Myth!
Doing core work does not mean doing
a lot of abdominal crunches there are more
muscles that make up your core.
External core
muscles include: Spinal Muscles:
(lower and upper
Abdomen back muscles)
•Rectus
•Transversus
•Internal and
External oblique
Hips Muscles:
(front and back)
Reference: Textbook page 244 Photo Credit: skinnybulkup.com

7. Different types of core workouts
 Glute Bridge or March
 Lateral pillar Bridge
 Plank With Arm Lift
 Abdominal crunch
 Reverse crunch
 Swiss-Ball Knee Tuck
 Lateral trunk flexion
 Spine bridge
 Pelvic clock
Reference: Mens Health

8. Photo credit: vitamindesignshop

9.  Unfortunately if you a want to Therefore….
burn belly fat you would have
to burn a certain amount of
calories and belly fat.
 To burn 1 pound of fat you are
required to burn 3,500
calories
 Studies show that doing 50
sit-ups burns about ONLY 10
calories.
Reference and photo credit: workoutbuddyx

10. Using your whole body will help
get rid of belly fat!
The more muscle you use, the more calories you burn, and the thinner you look!
Mountain climbers, Burpees, and Squat Thrust are just a few that will help you to lose belly fat.
Reference photo and quote:workoutbuddyx

11. Is 5 pounds a week a reasonable
weight loss goal?

12. Myth!
Losing 5 pounds a week is not a
reasonable weight loss goal.
 Losing 5 pounds a week is not a
realistic goal, set a new one; losing
weight this quickly poses dangers to
your health.
 The only time it’s acceptable to lose
weight at such a rapid pace is if you’re
extremely obese and just beginning your
weight loss journey.

13. Reasonable weight loss goal.
A reasonable weight loss
goal is between 1-2.5 lbs.
Good examples of weight loss goals:
•Lose and average of 1lb per week
•Monitor body weight before breakfast
•Limit fat intake to less than 25% of total
daily calorie intake
•Walk/jog in the proper target zone for
60 minutes, six times a week.
Reference: lifetime fitnees & wellness Photo credit:workoutbuddyx

14. If I workout a lot, can
I eat whatever I want?

15. Photo credit:golden corral

16. You a can eat Drink plenty of
more meals but water or other
smaller portions. calorie-free
beverages.
Be choosy about nighttime snacks.
Photo Credit: webmd

17. For more resources
 Lifetime Physical Fitness & Wellness
 menshealth.com/fitness/core-workout-4
 skinnybulkup.com/abdominal-exercises-
training-abs-core
 workoutbuddyx.com/blog/2012/10/14/3_steps
_to_lose_belly_fat/