That exercising is critical to staying fit and ensuring better health and quality of life no one doubts! Nowadays, more and more women and men have a positive habit of going to the gym at least three times a week. Some people go even further: they exercise a few days a week at the gym, and others outdoors, for example.
Exercise, fit eating, healthier lifestyle habits are topics that are fortunately in the mouth? of people of different ages today. However, it is also a fact that these issues cause much doubt and even some controversy, especially when the focus is on the exercises practiced within the gym.
? Bodybuilding slows ??,? How long do I need to train ??,? After the gym gives more hunger ??,? Can only take Whey who works out heavy ?? These are just some of the questions that cause doubt. Below, professionals talk about the main myths and truths about gym and food for training.
1. Bodybuilding doesn't lose weight
MYTH. Yes, you lose weight. If well oriented in terms of volume and intensity, bodybuilding is very effective for weight loss. Because, with the gain of muscle mass, increases the caloric expenditure and accelerates the metabolism ?, explains César Gomes, professional of physical education of Just Fit network of Academies.
2. Bodybuilding will surely make me look? Strong?
MYTH. ?Not. You can have a stiff body, hard but still very feminine practicing bodybuilding ?, explains Gomes.
Also read: 10 ways to avoid overeating after training
3. Training makes you hungrier
TRUTH. ? Because when you train, you need energy to do the exercises, so you will have to reset. It is very important to accompany a nutritionist specializing in sports nutrition to properly replenish nutrients after training and achieve the results you want ?, says Gomes.
"Sports practice provides energy expenditure and muscle catabolism, and as a need for recovery of spent stocks and tissue repair the central nervous system triggers a series of reactions stimulating the hunger center," says nutritionist Andrea Zaccaro, president of the Brazilian Association. of Sports Nutrition.
4. It is better to train at night than in the morning
MYTH. This is an individual matter, as Gomes explains. "The best time to train is the one that you have the most willingness and will, so the training will yield much more," he says.
5. The longer the training, the better.
MYTH. "It all depends on the person's goal, but the ideal training time is 45 minutes to a maximum of 60 minutes," says Gomes.
That is, it is no use to spend two to three hours in the gym thinking that, for this reason, will achieve fast results. Ideally, follow the guidelines given by a professional in the field.
6. Fasting training is always the best option because weight loss
MYTH. • Does not lose weight, besides being dangerous to health. If you train fasting you can have a hypoglycemia and get sick ?, says Gomes.
Andrea points out that the idea of fasting training arose from the possibility of a previous and excess food hamper the fat burning during a training with predominance in the use of it. • As long as stocks of low or moderate intensity sport remain, training can be done with a short fast of three to four hours or in the morning. Care should be taken if the fasting period is longer and if the individual is sensitive to the point of weakness. Weight loss itself should be thought of 24 hours a day, so the food before training will not have so much weight in the end result ?, says.
7. It is good to eat carbohydrate before training
TRUTH. According to Andrea, carbohydrate is the preferred fuel for the human body in both aerobic and anaerobic rest or exercise conditions. • Before training it is necessary that the stock is completed. It is recommended to consume even a minimal amount, such as breads, cookies, cakes or another type of carbohydrate ?, says.
• It is still recommended not to ingest large amounts of fiber or fat as they will hinder digestion and absorption and make it difficult to practice sports. If you consume another energy source, such as protein instead of carbohydrate, it will be burned and some of it, which is not for this purpose, will be eliminated by the kidney increasing renal excretion ?, explains the nutritionist.
8After training it is necessary to eat protein.
TRUTH. ? Muscle fiber recovery will occur after exercise stimulation and lasts for at least 48 hours. Meals should include an amount of protein to maintain a 24 hour blood concentration of cell building material. Therefore, protein portions should exist at least in the main meals of the day ?, highlights Andrea.
9. Low weight and repetition make you lose weight.
RELATIVELY TRUTH. "This type of training increases muscle endurance, it also contributes to weight loss as long as the rest time between sets does not exceed 30 seconds," explains Gomes.
Also, keep in mind: The training to be followed should be given by a physical educator to ensure that the results are indeed positive.
10. People who start training can increase weight
TRUTH. Andrea explains that some people may gain weight for two reasons. Increased muscle mass provides a substantial result as it is a denser tissue. As a result, the individual may have the feeling of weight loss with increased weight in the balance ?, he says.
• Increased body fat may occur if food intake exceeds energy expenditure. The use of improper supplements and behavior before, during and after exercise can result in increased body fat ?, adds the nutritionist.
11. Can't Achieve Good Results Without Taking Supplements (Like Whey, Bcaa)
MYTH. "Yes, it is possible, but if there is a need to take supplements, only the nutritionist can say," explains Gomes.
Andrea points out that it is possible to achieve good results without taking supplements. • The important thing is to make adequate amounts of food that meets daily needs. It may happen that the supplement makes a big difference in performance and increased lean mass when food is less than daily needs. For example, a measure of Whey provides 24g of protein and equals 100g of lean meat, he says.
12. It is good to take isotonic after training.
TRUTH. Isotonic is intended to replenish energy (carbohydrates) and minerals lost during physical activity. If the training is too long or the replacement feeding is not immediate, is it possible to use the isotonic ?, Andrea advises.
"Healthy individuals who sweat excessively or exercise in conditions that favor sweating, such as high temperature and humidity, can benefit from the drink," adds the nutritionist.
13. If I am experiencing muscle pain is it because the bodybuilding is having an effect?
MYTH. It is not synonymous with result! When the individual has never trained and begins to do weight training, there is the little pain caused by the inflammation of the muscle fibers due to this new stimulus. Pain that needs to go away in three days maximum, other than that, the pain is a warning that something is not right ?, guides Gomes.
14. I need to work out every day to achieve results.
MYTH. "It depends on how your training was set up, but maintaining attendance of at least three days a week, accompanied by good nutrition, will certainly achieve the desired results," says the professional.
15. In three months I will be able to see the result of the exercises
RELATIVELY TRUTH. "If you are assiduous, disciplined and follow the guidance of the physical education professional, for sure," says Gomes.
However, it is noteworthy: it is important to be disciplined and follow a balanced diet (preferably with dietitian accompaniment) to achieve results.
Also, each person is unique. For some, results may appear faster; for others it may take a little longer. But the important thing is to focus and stay steady at the gym and control the diet.
16. Stretching after training always causes injuries
MYTH. Does it depend on the level of training the person is on? For beginners and intermediates, no, if stretching is done in a relaxing way ?, explains Gomes.
17. Stretching before training just enough
RELATIVELY TRUTH. For some people it may be enough; for others, no. It will depend on your need for stretching. If you have very short muscles, difficulty performing some joint movements, you will need something more specific, such as a stretching class ?, says the teacher.
18. Running interferes with bodybuilding results by preventing me from gaining mass
RELATIVELY TRUTH. If the goal is to increase muscle mass, yes. Glycogen (energy stored in muscles) used before in the race will hinder the increase in load and tire the muscles faster ?, explains Gomes.
? The ideal is to do weight training first, and the running later, light to moderate intensity ?, instructs the teacher.
19. Abdominals Are The Best Exercise To Lose Belly
MYTH. • Abdominal exercises are to strengthen the muscles. To lose the belly: food reeducation, bodybuilding and aerobic training, properly programmed by the physical education teacher ?, highlights Gomes.
20. Weight training is dangerous in old age
MYTH. "If there are no contraindications, bodybuilding for seniors is necessary to maintain muscle strength, prevent falls and prevent and control osteoporosis, and offer several other benefits," explains the professor.
21. Children under 16 cannot do bodybuilding
MYTH. "Children under 16 can do weight training, as long as well directed by the physical education teacher, with mild to moderate intensity," says Gomes.
22. Training in the cold always gets thinner
MYTH. "Not necessarily, it will depend on all factors as in any other period of the year: discipline, dedication and frequency, accompanied by good nutritional orientation," says Gomes.
"What's cool about training in the cold is that warm-up needs to be more efficient to prevent injury," he says.
23. To lose weight you need to merge aerobic with bodybuilding
TRUTH. ? Practicing both modalities, the person will have more efficiency in the results, as long as the training is well dosed by the professional?
24. Functional training is good for those who want to lose weight
TRUTH. It is another form of training that contributes to achieve the goal. It is interesting for those who do not enjoy much bodybuilding, because functional training is more dynamic and works with several muscle groups simultaneously. So it ends up having a high caloric expenditure ?, highlights the teacher.
25. Running on the treadmill does not offer the same results as running outdoors.
MYTH. Yes, if the goal is to do aerobic work, it improves cardiopulmonary conditioning. But there are those who prefer to run outside, especially in parks, to be part of nature ?, explains Gomes.
26. Overloading may cause injury.
TRUTH. ?Yes you can. Increasing the amount of weight in the bodybuilding has to be gradual and match the volume of exercises. Every training needs to be well oriented ?, highlights the teacher.
27. In less than 30 minutes the body doesn't even start burning calories
RELATIVELY TRUTH. After a hard time of physical activity, the body no longer needs so much time to start burning fat. But at the beginning, metabolism is accelerated in the presence of some hormones that only reach the ideal concentration after 30 minutes of exercise ?, explains Gomes.
28. You can only drink whey who trains hard at the gym
MYTH. "Whey supplement is used in many products to increase protein content, such as weight loss shakes, mixtures for children or patients in general," says Andrea.
Importantly, the increased need for protein as a result of intense training in the gym can be met by diet and, in the absence or difficulty of consumption, is indicated the supplement. Should people with sensitivity to excess protein or kidney or liver problems avoid supplementation, the nutritionist adds.
29. Those who work out but do not follow a balanced diet usually cannot lose weight.
TRUTH. A person who only exercises at the gym but does not have a good diet will probably not be able to lose weight. • Weight loss is related to a deficit in energy consumption of the day. Training can improve muscle condition and stimulate metabolism, but compensation for inappropriate foods can negatively interfere. Likewise, the absence of adequate food can hinder muscle recovery and, consequently, healthy weight loss ?, explains Andrea.
"Also, losing weight may refer to losing lean mass and not fat," adds the nutritionist.
Now you probably know the difference between myth and truth when it comes to gym and pre- and post-workout eating. Remember: The only way to achieve good results (be it to lose weight, gain lean mass, tone your body) is to exercise and follow a balanced diet. Determination and focus are essential words since there are no "miracles".
And preferably, always rely on professional guidance (nutritionist and physical educator) to avoid following inappropriate advice and harming your health.
Fitness Experts Debunk 17 Exercise Myths (April 2024)
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