Myths and wrong beliefs about working out!

A few more myths debunked here to set your mind at ease and keep you focused away from the mis-information out there and more in tune with what is best for you. You can always seek expert advice and guidance from your local gym, heath coach or Personal Trainer so don't be afraid to speak up and satisfy yourself that you know right from wrong. I found this too at 'ezinearticles' (http://EzineArticles.com/4290486) and this one is written by Peter E. Thompson (http://EzineArticles.com/?expert=Peter_E_Thompson)


Living a basically active lifestyle requires one to be utmost considerate of the fitness and form of his physique, not so much as to the aesthetic significance but primarily because of the need to keep up with it. Many people involve themselves in different diet or fitness program in the hope of achieving what is required of them however not all of them venture into the right one. This leaves all attempts futile. Perhaps there is a greater need to be knowledgeable of the facts to consider so you won't fall victim to wrong choices.

Be aware of the several myths or wrong beliefs about working out. Here are some of them for you to ponder upon:
• Another person's fitness program that has proven effective for him/her would yield the same successful result for you - WRONG!
Every person has a different physiological make up. Yours could not be the same as someone else's. For this reason, your body will need a different program as your response will never be the same as another's. For that guaranteed efficacy, know your body and work around what is best for it.

• More protein on your diet means more muscles for you - WRONG!
Your body only needs a certain amount of protein every day. Protein is being broken down with some of it excreted while others are stored in the form of body fat or may be used as energy. The amount needed to ensure that your body has enough building blocks to create new muscles is around 1.2 to 1.5 grams per kilogramme of your body weight. Instead of taking on more protein than needed, you ought to take a good amount of carbohydrates for a good source of energy for the creation of muscle tissues from the protein you have ingested.

• Sweating is the perfect sign that you are losing weight - WRONG!
Most people work their butts off for a workout that makes them sweat incredibly. With every drop of sweat they are elated by the thought that it is their weight that is lost. Unfortunately for those who mistake this myth to be a fact as they have greater chances at not losing weight but at getting dehydrated. Sweat is our body's mere reaction to hyperventilation aiming to cool down the body therefore the weight we lose with sweat is only retained water weight and not fat.

• Drinking water during workout is not advisable - WRONG!
It is in fact recommended to drink water before and during your workout. After exercising you may notice having some cramps. This is a sign that your body is dehydrated. For its prevention, drink a large amount of water. Remember that drinking pure water is important to recover the fluids lost through sweating.

All these and more are myths that could take you not to a healthier and fit form but to the destruction of yourself so be cautious.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Seven calorie burning tips.

Having spent the last few Posts discussing calories, here is another to help you shed those unwanted calories and aid your journey to weight loss and a new healthier fitter toned you! I sourced this article from 'atriclesbase' (http://www.articlesbase.com/weight-loss-articles/7-calorie-burning-tips-44052.html) and it is written by Marjorie E. Nolan - a Registered Dietitian and Certified Personal Trainer. All good stuff that makes sense, and is worth you reading up on.


1) Move More.
Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move' on post-it notes and put them in places you'll notice them when you're sitting still. Then, take every opportunity to move - here's some ideas for burning extra calories:

• Tap your feet
• Swing your legs 
• Stand up and stretch 
• Move your head from side to side 
• Change position 
• Wriggle and fidget 
• Pace up and down 
• Use the restroom upstairs
• Park in the furthest corner of the parking lot
• Stand up when you're on the phone and step from side to side
• Clench and release your muscles

2) Eat Little and Often.
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

3) Eat Fat.
If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy' fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

4) Drink Cold Water.
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body's metabolic processes burn quicker.

5) Exercise With Weights.
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.

6) Spice up.
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can't stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

7) Eat More Protein.
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Best Protein for Weight Loss and Healthy Living

I was reading this article by Tammy R. Fuller (http://EzineArticles.com/?expert=Tammy_R_Fuller) that I caught on ezinearticles.com (Article Source: http://EzineArticles.com/8553230) that captured my interest and I think it will yours too. Have a read and incorporate into your diet regime from today. . . you'll soon notice a real difference!


Macronutrients are the major nutrients required by the human body. There are three types of macronutrients: protein, fat, and carbohydrates. In this article we will answer the questions:

• What is protein?
• Why do we need protein?
• What is the best protein for weight loss or for all around healthy living?

Protein is a necessary part of our diet. Protein is part of every cell in the body. It makes up the building blocks for our hormones and neurotransmitters. It is needed for muscle health, growth and recovery. A diet lacking in protein will result in illness and breakdown of the body.

Protein breaks down through the process of digestion into amino acids. There are a total of 20 amino acids. Twelve of the amino acids can be made from carbohydrates, fats and other acids in your body. The other eight amino acids are known as essential amino acids and you MUST get them from the food you eat - your body can't make them! Symptoms of a lack of protein and therefore a lack of essential amino acids can include:

• muscle loss 
• hair loss 
• depressed immune system 
• low energy 
• decreased bone strength

There are two categories of proteins. Complete proteins provide all twenty amino acids. When you eat a complete protein the body can absorb 85-99% of the protein. Examples of complete proteins are beef, poultry, fish, milk cheese and yogurt. Sources for vegetarians include soy, hemp, tempeh and seitah. Incomplete proteins lack a variety of amino acids. These are plant-based proteins. Combining incomplete proteins can give you all twenty amino acids. Unfortunately, not all of it is digestible so the body cannot absorb as much of this type of protein.

How much protein should I eat?

According to Jonathan Bailor of The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better, "It's important to aim for a minimum serving of about 30grams of protein at least three times a day. When we eat 30grams or more of protein it provides enough leucine to rebuild our muscle tissue. Without adequate levels of leucine we risk losing muscle tissue. 100 - 200grams of protein a day is needed depending on your body's needs. A smaller sedentary person needs less protein than the person who is actively bodybuilding.

The Best Protein for Weight Loss and Healthy Living?

The following are high quality sources of complete protein:

• Grass-fed, organic beef - grass-fed beef is cleaner, healthier and more flavorful than beef that is grain fed or grain finished.
• Pastured chickens - this meat is rich in essential fatty acids and is a great source of protein. This can include any type of pastured poultry or wild game.
• Pastured eggs - provides Vitamin D, Vitamin A, Omega-3, Vitamin E and Beta Carotene in higher levels than store-bought eggs.
• Wild salmon is rich in Omega-3 and is a nutritious source of fat and protein.
• Other seafood - protein in fish and shellfish is very easy to digest and the amino acids are more bioavailable (easier to absorb and use). Rich dietary source of omega-3 fatty acids DHA and EPA.
• For those that enjoy that sort of thing - reptiles and amphibians are good protein sources and provide vitamins and minerals.
• Greek yogurt - avoid yogurts with added sugars.
• Shellfish - clams, oysters, mussels, snails - rich in iron, zinc, selenium, iodine omega 3, proteins.
• Whey protein isolate - high protein concentration, good if you cannot get enough protein with whole foods.
• Liver (from grass-fed or pastured animals) - a rich source of protein that also provides vitamin A, copper, choline, and B vitamins.

So eat your protein and enjoy eating real food!

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-