1: Training according to physique
In the mid-nineties, the idea was popular that people are divided into three types of physique( inclined endomorphs, high and thin ectomorphs and sport mesomorphs), and the strategy of training and nutrition for each of thesetypes should be different.
Recent scientific studies disprove this myth, showing that the rate of metabolism is influenced by factors such as p-ratio and the ability to recover, rather than human growth and the structural features of its skeleton.
2: The more training, the better
In the 1930s it was believed that to get rid of excess weight you need a sedentary lifestyle and diet. The logic was based on the fact that limiting the caloric content of food is much easier to endure without exposing the body to unusually active physical loads.
After 90 years, people think that it is necessary to lose weight "shock" - to reduce calories to a minimum and run 10 km a day. Obviously, this is an erroneous approach. As well as frequent training for muscle growth - in fact, not more than 2-3 short basic training per week.
3: Cardio for burning fat
Despite the fact that aerobics, swimming, running and other physical activities do improve endurance and make the body healthier, the very logic of the effect of such training on getting rid of excess weight is most often mistakenly perceived.
70-75% of energy consumed by the body is metabolism, whereas physical activity gives no more than 25-30% - even hourly training is not able to change this figure and cause the body to burn fat faster. In reality, weight loss begins with a diet.
4: Slimming tablets
The typical composition of diet pills from the 1950s included amphetamines, caffeine, thyroid hormones, and sometimes even barbiturates. Man really "charged with energy" and lost weight, but the health consequences were large and deplorable.
The desire to lose weight without a diet due to a change in metabolism requires intervention in the body, not remaining without consequences. The whole history of the means for losing weight consists of the invention of a new medicine and proof of its danger several years later.
5: Harmful fat products
The ready-made food industry has done its best to make the mass consumer believe that it is enough to switch to low-fat products to get rid of excess weight. In addition, the idea of the effect of cholesterol on health was treated completely erroneously.
Adequate fat intake rate is 50-100 g per day. Approximately 80% of cholesterol is synthesized by the body itself, and only 20% comes with food. Abandonment of fat and the transition to high-carbohydrate nutrition - this is one of the main causes of the epidemic of obesity in the world.
6: Yoga and Pilates are the destiny of
girls. The athletic build is not only the big muscles, but also the right points of attachment of these muscles to bones and the ability to keep the body in space in the best possible way( sport posture).Sedentary lifestyle and work in the office significantly worsens these criteria.
Correction of posture is a long enough process, implying not only physical exercises, but also various stretches. Yoga and pilates perfectly solve the problem of improving posture, while accelerating the growth rate of muscles due to the normalization of blood circulation.
7: The effectiveness of the
simulators For the manufacturing companies, strength training devices are an excellent way of doing business. Unlike dumbbells and bars, the simulator can be patented to then sell for any amount, referring to scientific developments and new training methods.
Beginners who do not feel the work of pectoral muscles with bench press and the widest muscles during pull-ups should be avoided by any simulators that simulate bench press or upper traction. Simulators will be useful only to professional athletes.
The basic postulates of fitness are that for the growth of muscles you need a fairly rare but heavy training and active nutrition;for weight loss - a moderate reduction in diet and a quiet lifestyle. However, people tend to think that everything is more complicated, and they prefer to believe in myths.