5 most common misconceptions regarding exercise

1. “Which exercises should I do for a flat stomach?”
I always say – eat smaller and healthier meals. A lot of effort needs to be put in in order to achieve a tight and flat stomach, both in the gym and in the kitchen, especially if you have a heavier build.

2. “Are there any exercises for breast enlargement?”
Get ready for the answer – there are no such exercises! Our breasts are made of milk glands and fatty tissue, so exercises for the chest muscles can only “melt” the fat tissue, thus the effect would be the opposite of what you want to achieve.

3. “Just running on the treadmill will melt my excess fat?”
Yes, it will but it will also ‘melt away’ your muscles. It’s important to combine static exercises, such as squats, spurs, push-ups and suppressions in order to activate muscles and then feed them with protein foods to make them grow, so the muscles will ‘eat away’ that fat you want gone. Cardio training (running) should only be part of your weekly training routine.

4. “Calories in, calories out, right?”
What does this mean? It means you can eat whatever foods you like, all you need to watch out for is the calorie intake. – NO! The choice of foods is very important, as is the ratio of macronutrients. For example, if a friend of yours eats 1800 calories from a nutritious, healthy diet, while another friend of yours eats the same amount of calories, from pizza and sweets, the two friends will not look the same because their hormones will not react the same to the macronutrients they are consuming.

5. “The more I workout, the better?”
I say “work out as often as possible” because exercising requires continuity. If you workout for 2 hours today and repeat the same in 7 days, the result will not be visible. In order for your workouts to be effective, the pillar of each training need to ‘lean’ on the previous one. This means that once you start exercizing, you need to continue at least 3 times a week for 45 minutes to 1 hour, because anything under that amount is simply a waste of time.

For Klub Zdravih Navika: Janka Budimir – certified trainer, nutritionist and physiotherapist

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