There are plenty of notions about fitness and working out that -- stretch the truth.But on The Early...

1. Debunking Fitness Myths - CBS News
There are plenty of notions about fitness and working out that -- stretch the truth.
But on The Early Show Wednesday, Shape Magazine Deputy Editor Janet Lee sorted out what's
factual, and what isn't.
She also dispensed advice to help you get more calorie-burning, muscle-toning oomph out of every
workout session!
MYTH: CRUNCHES WILL GET RID OF YOUR POT BELLY. AND/OR YOU CAN ISOLATE YOUR
"LOWER ABS"
TRUTH: Crunches won't get rid of body fat. You have to do cardio to do that. Crunches will firm up
the underlying muscles, though. Also, there is no such thing as "lower abs." The six-pack you're
going for is actually one long muscle, called the rectus abdominis, that extends from below your
chest to your pubic bone. To work your abs, you should do exercises to target all four muscles: the
rectus abdominis, internal and external obliques and the transverse abdominis.Getting a six pack is
more about genetics first and percentage of body fat second. To try to get there, do a range of moves
that target your entire midsection (all 4 muscles in the abs) and do cardio to burn fat.
MYTH: STRETCHING WILL PREVENT INJURY AND ENHANCE YOUR PERFORMANCE
TRUTH: There's no conclusive research showing that stretching before or after your workout will
keep you from injuring a hamstring or make you go faster (it could make you go slower!). But it does
feel good and it can increase your range of motion so certain activities are easier. Where stretching
really makes a difference is during the day, when you're stiff from typing on your computer or lifting
boxes or whatever. It's better to stretch periodically throughout the day. Before working out it will
help prevent injury and enhance your performance to do a gradual warm-up that includes some
cardio and what is sometimes called movement prep, doing light movements that prepare you for the
actual motions you'll do during your workout.
MYTH: PILATES CAN LENGTHEN YOUR MUSCLES
TRUTH: Only growing will make your muscles longer. They may LOOK longer because the workout
you're doing is a different type of movement and you're moving different and standing taller, but the
muscles aren't actually growing longer.Pilates doesn't lengthen muscles--it tones and stretches
them, which doesn't mean the muscles get longer. Pilates does an excellent job of improving core
strength and postural awareness, which can make you look longer and leaner. If you stand taller and
extend your arms farther, you will have the appearance of longer muscles.
http://www.exercise.wsu.edu/
MYTH: BUILDING MUSCLE IS THE BEST WAY TO SPEED UP YOUR METABOLISM
TRUTH: If you're looking for a big metabolism boost (hundreds of calories) aim to do higher intensity
cardio in addition to weight training for a maximum metabolism lift. Weight training will build
muscle which burns more calories than fat, but the average person doesn't add a ton of muscle.
You're better off trying to burn as many calories as you can during your workout and getting that

2. temporary metabolism boost. E.g., you can add four pounds of muscle and burn maybe 150 more
calories a day OR you can do interval training during your cardio session and burn 500 calories
during your workout. Combine them for the max effect.
MYTH: MUSCLE TURNS TO FAT WHEN YOU STOP WORKING OUT
TRUTH: Muscle doesn't turn to fat-ever! Some people that are very muscular and stop working out
without changing their diet may put on fat though and their muscles will lose tone after 4 to 8
weeks. If you have a to take a gym break, try to work in activity in other ways (walk more, take the
stairs, etc.) and cut back on what you're eating. Muscle and fat are different types of tissue, and one
can't morph into the other. What can happen when you stop exercising is that you put on fat, so
those once-flat abs will turn distinctly flabbier. Also, when you don't use muscle it starts to atrophy,
so it's not as firm as it was.
MYTH: LIFTING WEIGHTS REGULARLY WILL MAKE YOU LOOK BULKY
TRUTH: Most women can't develop muscles like men do. But if you find yourself adding more muscle
than want, don't give up on weight training. Instead, reduce the load by working with lighter
weights, and do moves that use your own body for resistance. Many of the people you see at the gym
who are looking bulky are men or women who are working very hard at building muscle. The
average woman doesn't a) produce enough testosterone to build significant bulk and b) doesn't lift
heavy enough weights or often enough to build bulk.
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