The Real Skinny on Hot

(Part 2)

Hot or Not?

I can lose fat through exercise alone, without changing my diet

Not:

The road to fat loss is a long, slow one if you exercise without making healthful food choices. A study published in the International Journal of Sport Nutrition showed that reduction in the percent of body fat and total fat mass were significantly improved in those who combined diet with exercise.

Hot or Not?

Aerobic Exercise will boost my metabolism.

Not:

Think about marathon runners in the 60’s and 70’s. They have very little muscle and it’s muscle which is responsible for driving your metabolism. Excessive aerobic exercise can burn up lean muscle.
Strength training must be performed with aerobic exercise to maximize your metabolic boost.

Hot or Not?

Liquid "cleanses" like the 48-hour Hollywood Diet are a great way to feel better in my clothes by the weekend.

Not:

The scale may be lower after 48 hours, but this transient weight loss will turn into weight gain once you eat real food again. You are also at risk for losing lean metabolically active muscle.

Hot or Not?

If celebrities endorse it, it must be good

Not:

Do not be fooled by celebrity product endorsements. The actors or models did not attain their fit bodies from the quick, easy “magical solution” touted. Like you, they also had to invest hard work and dedication.

Hot or Not?

If a food label reads “low carb” or has a low number of net carbs, it's good for me

Not:

If your tongue has to do gymnastics to pronounce the ingredients on the label, it’s likely not in your best interest to let it past your lips. If a food comes in a box, bag or wrapper, it should be low on your list of choices. Select foods that are closer to their natural state (fruits, vegetables, oatmeal, yams, etc). Food quality is key.

Hot or Not?

I can trust restaurant menus to be truthful when they describe items as low-fat, low-calorie, heart-healthy, etc.

Hot:

The FDA governs the claims on restaurant menus. However, be sure you pay attention to the serving sizes. Order with caution.

Hot or Not?

All calories are created equal

Not:

Protein, carbs, and fat give your body an approximately 25 percent, 10 percent and 5 percent metabolic boost, respectively. Meals should contain a combination of all 3. And because all macronutrients are not created equal, focus on lean proteins, whole grain carbs, and healthy fats such as extra virgin olive oil and almonds.

Hot or Not?

If I resistance train while on a very low calorie diet, I will preserve my muscle mass

Not:

A study published in the late 90s concluded that 4 weeks of resistance training did not prevent or reduce the decline in muscle and resting metabolic rate associated with a very low calorie diet. Moral of the story: starving yourself will work against you when trying to lose weight , especially if you want to look fit and healthy.

Hot or Not?

I haven’t worked out in awhile so my muscle has turned to fat

Not:

Muscle and fat are two completely different systems. One cannot convert to the other. To build lean muscle mass, a stress must be imposed on the muscles (i.e. through strength training) combined with a balanced diet including enough protein and calories to support muscle growth. To lose fat, a negative caloric deficit must be imposed which should ideally come about through a combination of reducing calories and increasing activity.

Hot or Not?

To lose more fat, exercise at higher intensities

Hot:

A study published in the Journal of the American College of Nutrition concluded that a significant loss in body fat occurred in a group that exercised at a high intensity (80-90 percent of maximum heart rate), while no significant change in body fat was found in the lower intensity group which exercised at 60-70 percent of maximum heart rate, even though there was no significant difference in total work between the groups. But remember, it takes time to build up your capacity to work at high intensities and it is uncomfortable to maintain it for any length of time.

Hot or Not?

I’m too old to add resistance training?

Not:

A study conducted by Dr. Wayne Wesctott showed improvements of over 400 percent in strength for a group of 14 nursing home residents whose average age was 89. No matter what your age--35 or 85--resistance training is beneficial!

We invite you to digest these facts and apply them to your training and eating to achieve a lean, firm and fit body. Be encouraged by this information and use it to your advantage.

Hot or Not:

If I hire a personal trainer, I can have a body like the ones on the covers of fitness magazines

Kind of:

Those who work with a personal trainer, see better results than those who go at it alone. Realize that you can overcome trouble spots and genetics to a certain degree, but you may never look precisely like the cover models. Strive to be the physical best you can be.

Hot or Not:

One fast food meal is enough calories for the day.

Hot– But:

A typical fast-food meal (double cheeseburger, soda, fries, and a dessert) can contain, at 2,200 kilocalories, enough energy to power a 120-pound person through an entire marathon, however, to maximize the thermic effect of food, you want to spread your calories out throughout the day, eating every 3 – 4 hours. Of course your food choices should also come from more nutrient rich foods.

Hot or Not:

I can reduce the number of fat cells on my body through diet and exercise

Not:

We are all born with a certain amount of fat cells. At any given time there is a surplus of calories fat cells will swell to a maximum capacity and new fat cells can be added. This is expecially true during puberty and pregnancy. Once a fat cell is developed, it can shrink, but will never away unless surgically removed. (Pollock & Willmore, 1990).

Hot or Not:

Resting fat metabolism is lower in women than in men

Hot:

When adjusted for differences in lean body mass men have a higher metabolism than women. (Nagy et al., 1996; Toth et al., 1998). So ladies, don’t be discouraged when you start a diet and exercise program with your male counterpart and they see results faster!

Hot or Not:

For women, the hips and thighs are more prone to storing fat than the abdominals

Hot:

Women tend to have a greater number of alpha receptors in the hip and thigh regions (Blaak, 2001). This favors the storage of fat, as opposed to the mobilization of fat, in the hip and thigh region. The reverse is also true such that when the body is in a negative caloric state it will take fat from the hip and thigh area’s last, but when in a positive caloric state, it will put fat on the hips and thighs first.

Hot or Not:

Time spent watching television is the one behavioral variable most predictive of obesity.

Hot:

TV watching is far more likely to lead to obesity and diabetes than any of the other sedentary behaviors. (Hu and Gortmaker). When people watch TV, not only are they not burning many calories, they are likely consuming the least healthful of high calorie foods like chips, cookies and ice cream.

About the Authors

Kelli Calabrese MS, CSCS – Kelli is the author of Feminine, Firm & Fit - Building a Lean Strong Body in 12 Weeks. She is the 2004 Personal Trainer of the Year and former lead fitness expert for eDiets and eFitness.

She is a wellness coach helping clients both online and over the phone. She is also the editor of Personal Fitness Professional Magazine and on the board of advisors for The Personal Trainer Business Alliance. For more information, go to www.kellicalabrese.com or e-mail Kelli@KelliCalabrese.com

Christopher R. Mohr, MS, RD, PhD is a consultant, author, and freelance writer. He is a consultant for Discovery Health Channel and the National Exercise and Sports Trainers Association and has worked with supplement companies to provide research and or formulations for dietary supplements. He is on the Advisory Board for Men's Fitness, and has also written nearly 500 articles for consumer publications. www.christophermohr.com or contact him at chris@christophermohr.com.