F i Exercise t n e s sMyths T i pExposed s By: Stacie Venagro By Stacie Venagro - 2017 World Miss Fitness America Pro Welcome fall! I don’t
know about you, Unfortunately, there but are way too I’m looking many false ideasforward about losing weight/ to cooler building muscle, weathetc. If you’ve been working out for a little while now, then er, sweaters, apple you’re probably picking, andfamiliar pump-with many of thekin ridiculous myths It’s that are floating everything! around out there. For those of you that also the best time are just starting out, it’s important for to tosavor the of time you know some the things you spent outdoors be- of this bad hear may not be true. Some information may even preventfore you colder from getting your best results. weather Let’s go over some of the common myths I hear. comes. If you haven’t
2017 World Miss Fitness America Pro
than no workout. I think most of us realistically have at least 25 minutes a day to squeeze in a workout. Even if you just take a walk on your lunch break, that’s already doing something great for your body.
Myth #5 You have to use supplements.
The supplement industry is a billion dollar industry; there are so many on the market now and too many for me to go over. Simply put, you don’t need them. I am not saying that they can’t be beneficial because I personally use supplements and they are a great addition to my routine. Although they can be helpful, it doesn’t mean that you need them. Everything your body needs can be found from whole food sources. Eating a balanced diet will give you the fuel you need to power through your workouts. Never deprive yourself of food to lose weight, it will always backfire. Most of my clients surprised bygetting the amount foodhouse. they canNew eat when eating the already it’s a great time to focus your fitness routine a couple of are times a week out of of the Myth #1 Li ing weights will make you big. foods. Unless something you have a new. medical condition that requires England is well known for beautiful fall scenery, so why not getright out and discover I honestly still can’t believe that people still think this is accurate. In you to use supplements, you can make whatever choice fits your order to get “bulky,” it takes a lot of heavy lifting and a lot of eating. Exercise doesn’t have to monotonous, there are plenty of great lifestyle places best. to hike locally. There’s a wonderful Unless you are purposely trying to gain a large amount of muscle book called Weekend Hikes in Rhode Island by Ken Weber that I was introduced to awhile back. He does mass, it’s not gonna happen. Weight training should be included Myth #6 Fitness apps and gym equipment accurately an excellent job of breaking down each destination with detailed directions, approximate in everyone’s workout plan. Strength training burns fat, improves calculate calories burned. walking time, and the distance. A couple that are great for fall are Napatree Point and Browning Mill Roaring Brook. posture, makes you stronger, increases metabolism, potentially Technology has becomePondvery sophisticated with fitness apps and prevents osteoporosis, and makes you feel great. If that’s not These are just a couple of the many that are close by. Always be safe when hiking newyour areas and dosteps, your calories burned, devices. You can monitor heart rate, enough motivation for you, I out. don’tAs know whatnever is. Seriously though, andIfa lot of other a simple research prior to heading always hike close to dark. hiking newthings areaswith isn’tjust your thingwatch take or app. I believe super to have a balanced exercise and strength that these things are great tools to help track your progress and ait’s walk or important run in your neighborhood or localplan, park. training is a key component. If anyone ever tells you that weight keep you motivated, but the numbers given aren’t always 100% lifting is only for men, you need to fill them in on the facts. accurate. a set amount calories each Get your family involved in fitness! If you don’t have children take the Stick dogs with along with you. ofChildren love day, even if your app tells you to eat 1000 extra calories. Oftentimes, the calories to get outside and explore nature. There’s plenty to explore to stimulate the mind and get some physical Myth #2 Crunches are the only way to work your abs. burned during exercise can be overestimated. If you’re feeling activity in.are When exercise feel like task. Most dogs are always up for a walk, Crunches fine toyou’re includehaving in yourfun workouts, butdoesn’t this exercise is a sluggish after workouts or hungry throughout the day, then add you train one them to ofrun while you’re jogging and onlycan working part your entire core. training The core gisyourself. basically Alternate another between small snack and lots of walking water to in see30 if that helps. For second intervals to the start off and work your waytoup there.most Bring water for you and your pet to everything between bottom of the chest down thefrom top of people, that should be enough. I alwayskeep encourage clients to your legs.hydrated. Strengthening the entire core is the only way to achieve everyone be sure you’re eating enough, but overeating may hinder results. desired results. Without getting too technical about it, a strong core Speak to a professional if you’re unsure of what your proper daily is important for many of reasons other thanseason lookingand good. If looking Enjoy the beginning this beautiful stay motivated.intake Just because it’s getting cooler out doesn’t is. good is yourit’s only goal, that’stime fine, just do it the right way. mean that not a good to start working out.Exercises Anytime is a great time to start! that strengthen the abdomen and other core muscles include planks, Myth #7 You should have a cheat day once a week . Stacie is located at squats,Venagro sprints, Fitness high knees, Supermans, side planks, jack knives, Celebrities on Instagram posting their “cheat day meals” may wood chops...the listingoes on. My point is that there are so many tempt us into believing that this is a good idea, but I can assure 161 Macklin Street Cranston. other highly efficient ab workouts than just crunches. you, it’s not. An entire day of bad food each week consistently, can throw off progress you’ve made. A cheat meal a couple of times a Myth #3 Working your abs will give you a flat stomach. week and a treat here and there are perfectly healthy; I would never While all of the exercises I listed in #2 are excellent ways to suggest depriving yourself. Maybe you fall off for a day or two; strengthen your core and burn calories, exercise alone will not give that doesn’t mean you’ve ruined your progress. What I’m saying is you the results you’re looking for. If you’ve ever heard the phrase to try your best to stay on track everyday and know when you’re “abs are made in the kitchen,” you probably realize that what you going to have something special ahead of time. Making a whole day eat has the most effect on getting leaner. In order to achieve fat loss out of it can spiral into several days, then weeks. Imagine working you need to have a good nutrition plan in place. Eat lots of fresh hard all week and you lose 1-2 pounds, which is healthy weight loss fruits and veggies with food sources of proteins and carbohydrates, for a week, only to consume a ridiculous amount of calories in one healthy fats, minimal sugar, and minimal alcohol. This is the most day and basically back track. In the beginning, you should be strict, challenging, but also the most rewarding. and as time goes on, you will get used to eating a nutritious diet. You will know when you can splurge and when to scale back. If Myth #4 You need to workout for a certain amount of time. you’re exercising regularly and eating well, your metabolism will If you’ve read any of my other articles or trained with me, then increase and enjoying the piece of cake at the birthday party won’t you know I do not believe that long workouts are necessary for be such a big deal because you know you’ll get right back into your most people. Hour long workout sessions are for people who are routine after that. 46 lifting ShopInRIextremely heavy weights and require much longer recovery times in between sets. Also, maybe if you’re training to be a movie There are many more myths I could list here, but the point I super hero, but us common folk need only about 20-40 minutes of hope you take from this is that not everything you hear is true. effective exercise 3-5 times a week. Again, as I’ve said before, pair Sometimes it’s something we’ve heard many times from different this with a good nutrition plan and you’ll be on your way to keeping people; it still doesn’t make it fact. You can always contact me for the weight off for good and creating a healthy, sustainable routine. any fitness and nutrition information, or any other reputable fitness A mix of cardio, strength training, and flexibility throughout the professional. As always, never quit, and no matter how many times week is sufficient. In my opinion, a 15 minute workout is better you fall, keep getting back up! Stacie Venagro Fitness 161 Macklin Street, Cranston, RI 02920
Shop In RI 33
