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10
The Ultimate Weight Loss Bible
Weight Loss Frequently Asked Questions
1. Question. Doing sit-ups will flatten your tummy.
False. Abdominal exercises such as sit ups and crunches strengthen abdominal muscles but do little
to reduce fat from that area. Aerobic exercise like walking or bicycling will decrease fat from the
tummy better than crunches. Most ab-gizmos advertised on TV come with a low-calorie eating plan
that should be followed for maximal abdominal definition and weight loss.
2. Question. Skinny people don't need to exercise.
False. Skinny people also must exercise. A receptionist brought this up recently when I was in the
hospital having some routine tests done. She was very thin and was convinced only overweight people
have to exercise. Being thin is not the same thing as being healthy. While it's true that obesity is
associated with a number of diseases, the fact remains that skinny people get heart attacks too. This
woman was so skinny in fact that I pointed out to her that she might be at risk for osteoporosis.
3. Question. The "Fat Burn" program on the treadmill is the best for weight loss.
False. We are usually burning a mixture of fats and carbohydrates for energy. The fat-burn program
on treadmills and other cardiovascular gym equipment is based on the fact that we burn more fat at
lower levels of exercise intensity. Higher intensity exercise burns more carbohydrates for fuel -and
also uses more calories. The fat burn program usually holds us at about 60% of estimated maximum
heart rate which is sometimes a good starting point for the person beginning an exercise program.
Greater intensities and lengths of time working out will result in more calories burned-which if
coupled with reductions in the number of calories eaten, promotes weight loss.
4. Question. When I stop exercising, muscle turns to fat.
False. Muscle and fat are two different tissues. We cannot transform muscle into fat and fat can't turn
into muscle. This myth was probably started by older athletes who, after retiring, stop exercising but
to continue to eat as if they were still working out. The combination of shrinking muscles from
inactivity, coupled with excess calories eaten give the illusion that muscle has been transformed into
fat.
5. Question. Osteoporosis is an old-persons disease.
False. Would you believe that bone loss starts to occur around the age of 35! Osteoporosis is starting
to be seen as a disease that actually begins in youth. Getting adequate calcium in the diet as well as
doing resistance training when we are young can strengthen bones and offs
set the ravages of osteoporosis when we are older. Studies of seniors who strength train also show
increases in bone mass. So it's ever too late to start lifting weights! If you have osteoporosis or any
medical conditions, consult your physician before starting an exercise program and then get proper
guidance from an exercise professional on the best exercise to stimulate bone growth.
6. Question. Women who strength train will get big, bulky muscles.
False. Women lack the hormones to needed make their muscles big like that of men. Even the biggest
of female bodybuilders are smaller than male bodybuilders. Women who have overly large muscles
often get them because they lift very heavy weights, exercise for several hours a day, and consume
many thousands of calories. Sometimes they are also blessed with muscle fibers that get bigger from