Myths About Physical Activity and Health

Myth: Lifting weights will make you “bulk-up” and prevent you from losing weight.

Fact: Lifting weights on a regular basis (2-3 days per week) can actually help you maintain or lose weight. These activities such as push-ups, sit-ups, free weights, machine weights, etc. can help you build muscle. If you increase your muscle mass your body will burn more calories because muscle burns more calories than fat, even at rest (resting metabolic rate). Therefore, if you are trying to lose weight and you are not lifting, your resting metabolic rate may decrease at a faster rate than if you were lifting. This will make it harder for you to maintain the weight loss. Only very intense strength training will build muscle mass.

 

Myth: Spot reduction works during exercise

Fact: When performing aerobic activity you cannot target a specific area to reduce body fat. Unfortunately, working-out on the Stairmaster with your body contorted in a specific way will not burn fat in the back of your legs and performing-sit-ups will not automatically give you a 6-pack. Fat cells have receptors that release free fatty acids when stimulated during physical activity. There is no way for the body to target specific receptors. Therefore, the free fatty acids that you are using for energy could be from fat stores anywhere in the body.