Supplement Supermarket Blog

Nearly everybody who’s started out with the dream to get into shape, build muscle or lose fat, has fallen prey to some type of fitness myth. Many times, those myths come from sources and publications that we trust. Maybe it’s false advertising that leads somebody to start a myth or the quest to get rich. Or maybe it’s just simple ignorance.

The fitness industry is no exception. As with any commerce industry, there’s the potential for myths that develop into frauds, dangerous exercises, worthless supplements or just incomplete information. If there is money to be made, you are guaranteed to find some popular fitness myths.

These six sources of fitness myths, deception and fraud are not all inclusive. They are the top contenders for a variety of reasons, which will all be explained below.

The best way I know how to combat and avoid falling prey to any of these misconceptions and myths is to simply travel down the path of education.

It’s far less costly to educate yourself (just learning from a variety of sources) than fall victim to ignorance and waste years and sometimes thousands of dollars on false information. Not to mention the frustration that myths can incur.

Fact is…

These six sources can be fitness myth-makers or fitness myth-busters!

1. Websites and Magazine Editors:

Without a doubt, magazines and websites can be a popular source of bodybuilding myths. Sometimes the story will just have it’s facts wrong. Or it might be an editorial. Sometimes editors have to take an old story and put some popular spin on it to make it more interesting.

If something is published that is controversial (the recent Soy examples) it can be fuel for further research and studies but more often than not, people take a single article in a popular magazine or newspaper as fact.

There is a common belief that if it’s in print… it must be right.

Am I right about that so far?

Pick up an issue of Cosmo, Us, People or look at back issues of most popular fitness magazines. How many times have you seen a new twist or angle put on the ever popular, “Arnold’s Arm Routine.”

It’s part of life to re-create, re-package and enhance old stories. Just keep in mind that myths can start anywhere.

2. The “I Feel It” Syndrome:

Just because it worked for me, doesn’t mean it works for you. This can apply to training programs or supplements. The “I Feel It Syndrome” simply doesn’t take into account the Principle of Individual Differences. Everybody is slightly different. If a beginning builder happens to respond very well to some strange exercise (not taking into account they are new and will almost respond to anything) it doesn’t make that exercise or routine one that will work for everybody.

I cannot tell you how many times I’ve personally heard people tell me that Creatine is a worthless supplement that simply doesn’t work.

While it might not work for them (roughly 30% of the population does not respond to regular creatine products) there are over 300 peer reviewed and published studies that show many benefits of creatine and that it does work.

For starters, I’m going to take 300 journals with well researched documentation over “somebody” in the gym telling me it doesn’t work.

3. The “Big Guy” Syndrome:

A younger bodybuilder might look up to the biggest guy in the gym, but without knowing how the big guy got big… it can be a real source of myths. How he or she got big might be 1) hard work and dedication 2) genetics 3) drugs 4) combination of all the suggested. The person asking simply doesn’t really know how they got bigger and most likely it will be a combination of hard work and dedication along with some pseudo-scientific explanation of their training.

Reminds me of a story one person told me.

A very large bodybuilder was the envy of all the younger guys in the gym. They always wanted to know his “secrets.” He never told them until one day, this young guy was pestering him.

“Do you really want to know the secret?” The Big Guy asked.

“Yes!” Said the young student.

“It’s Alpo Dog food. Seriously. Something they put in there just builds muscle. I can’t explain it.” The Guru said.

[ 2 weeks pass ]

The younger guy see the big bodybuilder again and says, “You know I really don’t like the taste. I just can’t keep eating the stuff.”

Now I can’t tell you if this is true. It’s probably a myth in itself. But it lends itself to proving a point that you can get a lot of myths from the biggest guy or gal in your gym. And over time, it can be pretty costly or foul tasting depending on the advice you receive.

4. Supplements Salespeople:

How many supplements have over 300 peer reviewed and published studies behind them from various sources? Not many. Supplement salespeople have a clear agenda to push their products. Which is fine expect you don’t know what they are thinking, their agenda or if they have some quota to fill. Just keep in mind they may or may not know what they are talking about. Keeping yourself informed will help you make the right choices and help them direct you to what you want.

5. Equipment Salespeople:

Similar to the supplement salespeople, how many highly trained and fully qualified equipment sales people are fully aware of biomechanics and how exercises related to the body? Not a whole lot. You could get an entirely different story about muscle building from a Bowflex salesperson over a person at Sears who wants to sell you a weight stacked machine. You can easily fall prey to the machines vs. free weights myths right here.

6. Podcasters:

Heck, I’ll put myself on the chopping block here. With the Internet being so popular and everybody having a microphone, all of us who podcast about fitness can spread myths or be a new source of a myth. Much like website or magazine editors, we want readers and listeners and might put new slants on old stories. Hopefully you will research things for yourself, get other opinions, check with your doctor if necessary and educate yourself so that you can make informed choices. Even my podcast is simply there to help you learn to love to learn.

Make no mistake… while this list isn’t all inclusive of every possible sources of myths, they are the lead contributors. But that doesn’t mean they are inherently bad or you need to avoid them.

In fact, the same sources can be the greatest contributors of myth-busting!

My point is…

Keep yourself informed and just be cautious.

I’m going to close this article out with a quote I think sums up falling prey to the fitness myths that you may encounter. “If you think education is expensive, try ignorance.” - Derek Curtis Bok

About the Author

Marc David is an innovative fitness enthusiast and the creator of the “The Beginner’s Guide to Fitness And Bodybuilding.” method on http://athletes.mda1125.hop.clickbank.net/

He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!

Once a self-confessed skinny, “135-pound weakling.” Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!

Marc dispels many “bodybuilding myths”, tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know. visit www.beginning-bodybuilding.com

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Is it true that weight training helps you shed fat? I thought aerobics was the only serious fat weight loss exercise.

Yes, resistance training can lead to increased fat loss. In fact, it’s crucial to understand that in addition to cardiovascular or aerobic exercise, resistance training is an important element in any effective fat loss program. Muscle tissue is metabolically active in the body-in general terms, the higher your percentage of muscle mass, the higher your resting metabolism. Strength training will increase your lean muscle mass resulting in an accelerated metabolism; in other words, if you add more muscle, you’ll burn more calories. And this, of course, can translate into an increase in fat burning as well. So, in addition to the other health benefits associated with resistance training-increased strength and energy, healthy bone density, protection against injury, etc.- engaging in two or three brief and intense weight training sessions per week carries the major plus of allowing your body to burn more calories even while at rest!

Could you please list out some of the best sources of protein and some of the protein foods that I should avoid while trying to lose weight?

Basically, anything that flies, crawls, or swims is going to be a good source of protein for you. In general, the calories you consume each day should consist of about a third of protein, unless you’re trying to gain some serious muscle in which case it could be more. Some of the obvious protein sources are chicken, turkey, fish, and tuna. Eggs whites and lean beef will also do the job. Some people like veggie burgers. Others like the old spaghetti and sauce routine, good for about 33 grams of protein per cup (though a less complete source of protein than those above). However, the amount of protein you consume every day should vary, depending on your lifestyle. For example, if you are somebody who exercises on the average of an hour per week, then you’ll need to nourish your system with about .7 grams of protein for every pound of lean body mass. So, if you have 140 pounds of lean body mass (this is after you subtract the body fat), you’ll need to take in 98 grams of protein per day. If you are a more hardcore trainer who works out on the average of five hours per week, you’ll need to upgrade your protein intake to at least .9 grams per pound of lean body mass, which for the same person, would equate to 126 grams of protein per day. Not all protein sources are ideal for your fitness goals, especially if you’rd aiming at a lean, healthy physique. Although chicken and fish is loaded with protein, it is also loaded with fat once you fry it. Try to grill or bake your chicken and fish and leave all the greasy fats for the rats.

I have been weighing myself religiously, and now my friend tell me that this is not an effictive way to monitor fat loss. What do you think?

It happens every morning when you mosey out of bed, somewhere between the time you take off that robe and the instant you step into the shower. For others, it happens immediately after a workout, as soon as you peel off those sweaty clothes and stand aimlessly in your birthday suit. Then, the big moment arrives. The excitement, the tension, it all forms a giant knot in your throat. This experience is a lot like playing the roulette wheel and you know you have plenty riding on this one. Hence, the numbers that come up can spree a variety of reactions. You step onto the scale in your bathroom and peek through your fingers at the fate staring back at you. To some, you jump up and down like you just hit the jackpot. Others shriek as if they’d just crapped out. Well, the scale is indeed a useful tool to monitor your weight-loss developments. What other method is there to track specifically how much you’ve progressed in your endeavors to lose weight? Yet, the scale can be like a lousy personal trainer. It can be giving you bad information. In other words, do not become too dependent on this devilish, little device sitting on your bathroom floor. Here are two reasons why: Scales are not perfect. At any given moment, it can go from being your best friend to your worst enemy. If the scale isn’t tipping your way, it can throw your entire mental state off the mark. Scales can often deceive you into thinking you’re heavier - or lighter - than you actually are. In more cases, it’s the latter. And by thinking that you’re that far ahead of the game, the only one you’ll be fooling is yourself. Instead, try going by how your clothes fit on your body or how you feel internally than relying on some imperfect machine. Take a picture of yourself at the beginning of the month and then at the end of the month to evaluate the progress. Obsession with the scale is not unlike other fixations - it’s certainly not healthy. Scales tend to dictate. Too many people are consumed with the numbers on the scale. It’s not unlike the scenario of a baseball player who is completely engrossed in his batters’ average. The average is just a number. He should be more concerned with winning the game. The same goes with the battle against weight loss. The goal should never be a number. If you become too concerned with reaching a specific number, by a certain time, it can lead to starvation, bulimia, malnutrition, many conditions that are not beneficial to your body or you’re health. Remember, the best scale you can have is your mind. If it’s telling you that the unwanted fat is disappearing from your figure like a dress on prom night, chances are that you’re right.

How can I lose the fat without sacrificing the lean muscle I’ve built in the gym?

Truth is, any time you lose fat, you run the danger of cutting into muscle as well. It’s a tricky balance you need to strike, but the key is to drop as much fat wile preserving as much lean muscle as possible. Here’s a few quick tips to keep in mind: * Be certain to get your protein in every 3 hours (this is key). Also, be sure to take some protein in before bed (no carbs though). * Try supplementing with L-Glutamine: it not only helps you get lean, it also seems to have a muscle-sparring effect in most people. * You can drop your carbs down pretty low to tighten, but don’t drop the good fats down too much. Supplementing with Omega 3s and/or flax seed oil can help. * You’ll want to consider cycling your calories if you’re not doing this already. See the Ultimate Muscle Mass and Anabolic Nutrition Programs for more tips. * Don’t make your diet too complex: lean protein is the key, processed sugar is to be avoided. * Remember, when you’re natural, it’s a tough job to drop fat and maintain mass. It can be done, but you have to go after it intelligently. Getting that constant influx of high-quality protein is really your #1 priority.

What is the best weight loss pill?

I’m asked every day if there’s a “magic” pill out there . . . something that’ll help shed that excess fat tissue and keep it off for good. What if I told you that there is something that’s inexpensive, readily available, safe, without side-effects, and just may be the most effective fat loss substance anywhere? What is this mystery substance? This magic pill that you’ve been waiting for? Well, it isn’t a pill at all. It’s good old water. That’s right, pure H2O. Water is without a doubt one of the most underrated and yet dramatically effective keys to weight loss and, in particular, body fat reduction. There’s absolutely no denying that drinking a lot of pure, clean water (8-12 glasses per day) will help you get and stay LEAN. Let me make it perfectly clear here that we’re talking about plain water . . . not soda (which is loaded with sugar; even diet soda is full of salt and chemical sweeteners), not coffee, tea, juice, blah, blah, blah. None of these count. Just WATER. Why is water such an effective fat loss aide? There’s several important factors: –Water seems to act as a natural appetite suppressant. In fact, people on diets who do not increase their water intake will find themselves feeling “hungry” much more often and more severely than those who do up their water consumption. One possible reason for this is that dieters are getting less water from their food, because they’re eating less food, so the body is actually craving fluid. These cravings can be significantly curbed with increased water intake. –Consuming enough water allows the kidneys to function optimally. This in turn enables the liver to become more efficient at metabolizing fat. The result is an increased fat burning capacity in the liver. –When the body doesn’t get sufficient amounts of water, it’ll metabolically shift in a defensive and protective strategy to “preserve” what it has. This can only result in a negative slowdown of bodily functions and processes. Incidentally, something similar happens when you cut fat completely out of your diet: the body compensates by holding on to as much of its fat stores as possible, thus defeating the purpose. This is why I recommend a nutrition program rich in “good” fats which promote metabolism. In addition to fat loss, drinking adequate amounts of water also has numerous other biological and physical benefits. Maintaining healthy and vibrant appearing skin is an example of one such added benefit. Bottom Line: drinking sufficient amounts of pure water should be the first step in any serious fat reduction program.

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