Should You Eat Less Or Move More?

If you could only do one, eat less or exercise, which one would you pick for weight loss? Your answer should be to eat less.

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Remember, you cannot out walk, jog, run, sprint, or out weight-lift a bad diet. But you can counter inactivity with eating less. Of course, moving more and eating less is the optimal way to lose weight. But if you had to choose only one, eating less is the way to go.

The following is for all you 30 and over folks. You know when you get together with a group of friends over food and drink and the subject of weight loss comes up and someone inevitably says “Wasn’t it so much easier in your teens and twenties to stay thin?” as they devour their sixth chicken wing slathered in creamy high calorie sauce. Well was it really easier to stay thin in your youth? Things are changing.

According to the Centers for Disease Control and Prevention, 18% of 6-11 year olds in the U.S. are obese, not overweight, but obese. And 18.4% of 12-19 year olds are obese, again, not overweight, but obese. So what happened to our theory that when someone is younger it is so much easier to keep the weight off?  What is happening to 1/5 of our youth that they can’t keep the weight off? The following is my opinion. I don’t think it’s that our youth can’t keep the weight off as much as that as the years pass, they eat more and more and gain weight.

When you look back and remember a thinner you, you are probably remembering someone who ate less food, drank less sugar, and was more active. You were also in the process of gaining weight and didn’t really notice it because weight gain is gradual. No one wakes up one day and is like “Holy shit, I gained 50 pounds overnight!” It might feel like you gain weight overnight, but you don’t.

69% of people 20 and over in the U.S. are overweight. That’s almost 7 out of 10! And no matter how you slice that pie, our nation is gaining weight in all demographics. Little by little, the good old days of younger people being thin are disappearing. Why? Because as Americans, we eat more and more everyday. But because people aren’t very accurate/honest when it comes to food consumption, it is difficult to calculate how much more we are eating as a society now. Some estimates have the calorie increase as low as 500 per day now day in the 1970’s, and other estimates have us consuming as much as 1,000 additional calories per person, per day, now than in 1970. Who knows what the truth is, but what we do know is that collectively we do eat more.

And boy do we love sugar. Check out the following.

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And this is how you burn it off.

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Notice that in order to burn off those extra calories there was no mention of sitting in front of a TV, your tablet, or your Intelligent Phone. You gotta move! And Tweeting, texting, sexting (if you’re into that), Face Booking, and playing Call of Duty is not exercise. Walking the mall is not exercise either. That is life, and so is walking the dog and washing your car.

This one just blew my mind. Since I am not a sugar drinker myself, it really blew my mind. Like WTF!!!!!!!

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Really America! We are consuming almost 40 pounds of added sugar from sugar drinks per year, per person. Que La Chingada! That’s WTF in Spanish. If you are trying to lose weight and want to lose weight, p-u-t t-h-e s-u-g-a-r d-r-i-n-k-s d-o-w-n. If you’re thin, not diabetic or pre-diabetic, then you can probably enjoy your Coke with a smile.

And for those of you who are thinking “Sugar drinks are fine, they won’t affect my health”, think again. Check this out.

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Yep, sugar drinks mess with your health too. And if you are always drinking carbonated sugar drinks and your stomach is so jacked up that you’re always reaching for antacids, give those sugar drinks and your intestinal track a break.

So there you have it my Weight Loss Nation. If you want to lose weight you should focus on your eating habits and definitely replace sugar drinks with water. If you’re having a hard time putting the sugar drinks down, ask yourself the following question “What is more important, my health and weight loss or drinking sugar?” Your answer to that question will let you know how serious you are about your weight loss. And how serious you are about your weight loss will determine how much weight you lose.

And don’t let anyone convince you that because you like or enjoy something, like sugar, you are addicted to it. Man up, or woman up, and just admit that you like sugar so much that at times your rather have a soda than drink water. Once you have it in your head that you are the one that makes that soda drinking choice, and not some uncontrollable sugar hungry demon in your soul, it will be easier to let that sugar urge go. Be accountable for your health. You are in control of your body.

Two last things. Ladies, if you eat and drink like a man, you will weigh what a man weighs. And, I was talking to a woman once, I think she is in her forties. She has two kids and has always maintained a healthy weight. I asked her what she did to stay trim? She said “If I start to gain weight, I cut back on my food.” BRILLIANT!! No apps or fancy electric bracelets needed. She just cuts back on food.

 

Lose Weight on The Pizza Diet!

The bread dilemma. Does it cause weight gain? Bread on its own will not cause weight gain anymore than soda, meat, or  seafood will. “WHAT THE HELL DID YOU JUST SAY?”, you’re probably thinking right about now because one of the first things you are told to do, when you are trying to lose some el bees, is to reduce or completely eliminate bread consumption, right? And believe it or not, I am one of those folks who advises my “battlers of the bulge” to eliminate flour products as much as possible. So what gives? It’s the quantity of the food, any food, that matters.

Let me explain it like this. Many of us would benefit from reducing or eliminating pizza from our diets, correct? Pizza has at least 300 calories per slice, and I know few people, even kids, who will only eat one slice when a large pizza is within arms reach. But what if I told you that you could lose weight by only eating pizza? Would you believe me? Or would you say I am full of doo-doo, like those people who sell “Detox Diet” programs are? The truth is, you can lose weight by eating pizza only. Here is how.

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Find a pizza that gives you delight and order it tonight. Do your research and make sure that each slice has no more than 500 calories per. Tomorrow morning you will wake up and have a slice for breakfast, and wash it down with water. You will take a slice to work and have it for lunch, and again wash it down with water. When you get home from a long days work, you will treat yourself to another slice of pizza. AND THAT IS ALL YOU CAN EAT ALL DAY, but you can drink as much water as you please. So at the most, if each slice is 500 calories, you will consume about 1500 calories. And if each slice is 300 calories, you will only be consuming about 1,000 calories. And guess what? In a few short months many of you, if not most of you, would lose weight on the pizza diet I have just described.

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That is 100% correct-o-moon-dough. You can lose weight by consuming pizza ONLY. The reason most people who weigh 180 pounds or more would lose weight on just 3 slices of pizza a day is because the calories provided by just 3 slices, and drinking water, are not enough to cause weight gain. In the end it is excess calories that gets us all in trouble. So why do I advocate eliminating flour products as much as possible for weight loss? Because the flour products consumed by many Americans are gargantuan bowls of pasta, pizza, cookies of a kazillion types, muffins, donuts, tortillas the size of flying saucers (ever been to Chipotle), pretzels from the mall so large that 1 could feed a family of 4, Cinnabons from that same mall, burgers, and of course pizza. FYI. The Cinnabon Classic packs 880 calories and 127 carbs. That’s about as many carbs as 15 slices of whole wheat low carb bread. WTF!

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So when someone asks me “What can I do with my diet to lose weight?” and I say “eliminate flour products as much as possible”, I say it in hopes that they will eliminate many of the flour products I previously mentioned. And one last piece of advice. If you are trying to lose weight, DO NOT eat bread and butter before your meal when out at a restaurant. That bread and butter, or bread dabbed in so called “healthy oil” is just adding calories to your meal and day. Instead, order your food, sip on some water while you wait for your food, and when your food arrives, tear it up! But really though, doesn’t the bread and butter below look enticing? DON’T DO IT!

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And if you are trying to lose weight, never, and I mean NEVER is there a reason for you to have a meal that has bread before the meal, salad with that bread, then the meal, and then dessert. That’s like three meals in one. Seriously.

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If you are not trying to lose weight, lucky you, all of the above does not apply to you.

Psst…wanna know a secret? But you can’t tell anyone, deal? I love having a Cinnabon with a tall glass of milk. But I rarely do it. Maybe I will do it for my birthday.

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Yes, It’s Friday! Watchout For Those Weekend Calories.

Hello everyone and Happy Friday! Is it just me or doesn’t it seem like the sun shines a little brighter, and people are just a bit kinder on Fridays?

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And guess what Friday is in the weight-loss world? It’s the beginning of your 3 day challenge that arrives week after week, month after month, year after year, same time, same channel. Many of a good workout and diet week go out the door beginning on Friday evening, then Saturday, and finally Sunday.

It goes a little something like this: Friday evening arrives, you know you have worked hard all week, and because many bosses and some humans are allergic to giving compliments and patting someone on the back and saying “Good job”, you decide you are going to reward yourself that Friday evening for your work efforts. And how do you reward yourself? Well, you could buy a new piece of clothing you have been wanting, but have been too cheap to buy. Or, you could buy a good book in real life or for your Kindle. Or, you could go to the movies, or even watch a movie at home. Or, you could hang out with your BFF. But who wants to do that? That’s no fun. You want to have real fun! So you reward yourself  with food and drink. Adult drink, that is.

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And how easily you forget about all your disciplined weight loss efforts of Monday through Thursday. Monday you participated in a boot-camp. Tuesday you got up early, walked for a half hour, went to work, walked another half hour when you got home, and even had vegetables as part of your dinner. Wednesday you did a spin class. Thursday you did boot-camp, again! And even replaced one of your meals with a protein shake. And then Friday arrived and you started to go a little cuckoo.

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But unlike the bird above, you go cuckoo for more than just cocoa puffs. (Seriously though, aren’t cocoa-puffs da bomb, da bomb diggity, the shit, the shiznit, and effing a-m-a-z i-n-g? As you can tell, I too love me some cocoa-puffs). Your Friday cucko0-ness causes you to have a big ass blueberry muffin for breakfast, a burger for lunch, and then you don’t eat until about 6 or 7pm that evening. And when happy hour arrives Friday evening, you eat everything in sight, between drinks of course. And just like that, on a Friday, you threw away your weeks valiant efforts in the name of health and weight-loss. But it gets better, a lot better.

Remember that spin class or other workout class you were supposed to partake in Saturday morning? Well, because you feel like crap as are result of Friday evenings food and drink, you take a pass on the class, and hit snooze…again, and again, and again. The rest of the day you do this and that, Saturday evening arrives, and the words that have come out of many of an adventurer’s mouth since the beginning of time, come out of yours, “fuck it, you only live once”.

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But you know that you know better. You know that evening you shouldn’t go out and drink like a sailor again, and eat like a football player again, but you deserve it, right? You earned that food. You’re an adult, with adult money that you worked hard for, so you can do what you want. And besides, Monday will be here soon enough and you can start your weight loss routine all over again. But not before Sunday arrives, and you know what Sunday means? More food, maybe a few more drinks, and even dessert, because you deserve it. Friday we eat and drink because it’s Friday. Saturday we eat and drink because that’s what Saturdays are for, and Sundays we eat and drink because the following day is Monday, and who want’s to think about Mondays? Yuck!

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And that my friends is how easily the best of workout plans and disciplined diets are flushed down the toilet. Hey, I am not saying I don’t eat pizza, burgers, ice cream, and sip on liquids that make my esophagus burn from end to end and deletes inhibitions, but I do pick my battles, and I don’t do it every weekend.

So my advice to you is be mindful of the weekends when it comes to calorie consumption. Just like you can’t be financially frugal Monday through Thursday, blow your money Friday through Sunday, and then wake up Monday and wonder what happened to your money, you can’t expect to diet and exercise Monday through Thursday, go cuckoo Friday through Saturday with food and drink, and then wonder Monday morning why you’re not losing weight. Health is similar to money. You invest a little ever day, and in the long-term, you will see some results.

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About health and money. Many years ago, my grandfather once said to me in Spanish “Problems that revolve around money often times they can be fixed, but health problems, that’s a whole other issue.” True Dat!

Sugar Drinks and Weight Loss Part 2

Hello everyone. September was a very busy month for me with family and work so I didn’t have time to blog much. But I’m back, energized, and ready to help the brave and committed in their “battle of the bulge”. I know some of you who are trying to lose weight would rather watch a video than read, so I made a short video for you. It has great information regarding weight-loss and sugar drinks. Enjoy. Oh before I forget, I do not keep the sugar drinks you see in the video in my home, because I practice what I preach. I bought the sugar drinks this morning.

Low Carb Dieting

Do low carbohydrate diets work? First, let us look at different types of carb containing foods and drinks. We have flour products.

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We have potato products.

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And America’s favorite potato product…

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All of the above are mostly high carbohydrate foods because few people eat low carb bread, and only 2 pieces of it when they do, and even fewer people eat only 10 fries when they eat those perfectly salted, golden, and crisp diet killers. We love carbs.

Next we have juices and sodas.

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Most of the drinks above are nothing but carbs, unless they say zero carbs on the label of course.

Next we have beer, alcohol, and wine. Most adult drinks are loaded with carbs and make your insulin levels sky-rocket. That is why you get so hungry when you drink alcohol. Insulin goes up, then it plummets hard, and then your body craves food, mostly in the form of carbs to stabilize your blood sugar levels. Drinking alcohol, eating carbs, drinking alcohol, eating carbs, drinking alcohol, and eating carbs is a common weekend and evening practice for many adults, and it is one of the main feel good activities that stops weight loss in its tracks.

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Fruits have carbs too, but I will go out on a limb and say that America’s obesity epidemic is not fruit related. In my over 10 years of personal training, I have yet to meet a person who is overweight because they eat too much fruit. Orange juice, grape juice, apple juice, and other juices do not count. I am talking about actually eating real fruits.

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Vegetables also have carbs, but mostly in small quantities. And I will go out on another limb and say that weight loss struggles in America are not a result of consuming too many vegetables.

So if someone is truly going to implement a low carbohydrate diet, they would eliminate pizza, pancakes, syrup, donuts, cookies, muffins, scones (what the hell is a scone?), pizza pockets, bagels, sweet bread, sour dough bread, heck, all bread then, pasta, all types of noodles (are noodles pasta?), rice (which is very high carb, but I did not cover), corn and flour tortillas, regular juice, beer, wine, liquor, ice cream, shakes, cake (I love cheesecake), those big ass coffee drinks from Starbucks which are loaded with sugar and calories, french fries, potato chips, funnel cakes, curly fries, boardwalk fries, and any other fries I have yet to learn about.

Ay caramba! What the hell is there left to eat if you truly go low carb? What is left is mostly what our ancestors ate. Well I don’t know that for sure, but I did stay at a Holiday Inn last night.

Here is some of what is left on a low carb diet. Fruits, vegetables, red meat, see food, poultry, dairy products, eggs, various nuts, various beans, and water. I am sure I missed some foods that our ancestors consumed, but you get the idea.

If you’re a vegetarian, make sure you do proper food combinations to get complete proteins. If you’re a vegan, HOW THE HECK DO YOU DO IT? I would weigh like 120 pounds if I went vegan, and I am 5’11’, but more power to you. By the way, if I go under 180 pounds my grandmother says I am flaco, no not the quarterback, that’s Flacco. I am talking flaco in Spanish, as in skinny. My grandmother doesn’t think defined muscles on a thin man necessarily means healthy. She says that the human body needs fat on it. Sometimes I think she’s right. More on that on a later date.

On another side note, I was recently at a social gathering and they had an awesome selection of foods. They had these little notes on the wall, right above the containers of different foods to let attendees know the foods that were available. I arrived at one post-it-note that said “BOCA Burgers”. I thought “That’s strange, why would they call a burger a ‘mouth burger’ since boca means mouth in Spanish”. My wife saw me staring at the “Mouth Burgers” for a few seconds and she asked me what was wrong. I said “Nothing babe, but what the hell is a BOCA burger?” She laughed, she always laughs at me and the world, but more at me, and said “Those are soy burgers”. “No thanks” I thought. I like regular hamburgers. And the only soy product I like is the liquid one I splash on my sushi. (I know, I know, sushi has rice, but I never claimed I eat low carb. I eat moderate carb.)

I don’t know if our ancestors compressed soy into various types of substitute meat products for food, but if they did, have at it. I think soy is low carb too.

So unless you over do the red meat, which is calorie dense, and don’t over do some dairy products like cheese, sour cream, and butter, which are fine to eat but can also be calorie dense, a low carb diet will help you lose weight. You will lose weight for two reasons. One, you will obviously be eating less. And two, your insulin levels will be much more under control leading to less food cravings. 

You also have to be careful with various nuts, they are also calorie dense because of their fat content.

If you’re a low carb skeptic, and you are trying to lose weight, try the following. Weigh yourself today, and for the next 100 days do not eat any flour products. We will call it the “100 Day Challenge”. I bet that after 100 days of zero flour consumption, you will be lighter, guaranteed. Or if that is too difficult, for the next 100 days eliminate drinking calories, especially from juice and adult drinks. That means you will mostly drink water, even with dinner. I bet you lose weight. How much you wanna bet? One dollar, ok, perfect.

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An Inexpensive and Healthy Breakfast

“It’s too expensive and time consuming” are the two most common complaints I hear when I, or any other health nut, asks someone to eat healthier. I will address both real life obstacles below. Let’s talk about breakfast.

I workout 3 times a week with weights at a local gym. I walked into the gym this morning at about 8:00 am to do my Friday workout, and I could not believe what the receptionist was having for breakfast. I assume it was breakfast because of the time. She was nibbling on a half eaten blueberry muffin, and sipping on a can of regular Red Bull. Seriously!?

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After my workout, I came home to make my typical breakfast post-workout meal before I went to go train some clients. Yes, I do workout on an empty stomach. I do not recommend it. This is one of those “Do as I say and not as I do situations”. I think my ability to workout on an empty stomach was developed in the Marines where we would run and exercise early in the morning, almost every weekday, on an empty stomach.

My typical breakfast is 3 to 4 regular eggs. 3 eggs

Depending on how hungry I am, I have either a cup, or half a cup of cooked brown rice.

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I use brown rice that takes about half an hour to cook. I make enough to last me a week so that whenever I want to eat brown rice with my eggs, or any other protein source, I don’t have to cook it. I just take the desired amount of brown rice I want to eat out of a container in the fridge, warm it up, and add it to my comida.

I first mix some eggs in a bowl and have them ready to pour in a buttered pan.

Butter on pan

If you have cholesterol issues, don’t like butter, or don’t eat butter for other personal reasons, that’s ok. You can use Pam or any other nonstick cooking spray to lightly coat your pan with, and it will work just fine. Butter makes my scrambled eggs tastier than other pan lubricants, so I use it.

When the butter starts to melt, I pour the brown rice into the pan to warm the rice and give it a buttery taste. It takes about 1 minute to warm.

As the brown rice warms, I  pour the eggs I mixed minutes earlier into the pan and scramble the eggs, rice, and butter all together. For those of you who cook as often as you go to the moon, like never, unless you are an astronaut who reads my blog in which case I am honored, below is what a  mixture of eggs and brown rice looks like. It was my actual breakfast. Notice the glass of water to the side.

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Let’s add up the calories of your possible breakfast: 1 egg is 70 calories. Let’s say you use 2 eggs, that is 140 calories. You should probably add 1/2 cup cooked rice to your eggs. 1/2 cup of cooked brown rice has about 110 calories and 23 grams of carbohydrates.  If you use butter, go ahead and add 100 calories for the tablespoon of butter you used to butter your pan and make the eggs taste deeeee-lish! 140+110+100(if you used butter and not Pam cooking spray)= 350 calories. I drink water with my breakfast and with almost every meal I consume, but maybe you want milk with your breakfast. 8 oz of reduced fat (2% fat) milk has about 122 calories. Now your breakfast is 472 calories total, and that is awesome! You are now the proud owner of a happy stomach that will breakdown your healthy meal and give a healthy start to your beautiful busy morning. (I purposely omitted commas from the previous sentence to get my “Earnest Hemingway” on. He often left commas out and wrote his ass off).

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The above meal takes about 10 minutes to make, tops! Remember, I precooked the brown rice earlier in the week, so it was ready to be warmed and consumed. Now for the price breakdown.

I searched on my personal Google machine for “average price of one dozen eggs in America”. My conclusion is that it is about 2 dollars. So each egg is about 17 cents. Wait! I just texted my sister to ask her about the egg prices, just to make sure. She is a mother, registered dietitian, and a coupon clipping, smart with her money person. I think she is best described as frugal. She said the average price for a dozen eggs is about $1.99, so I was right. Yahoooooooo! Arriba, Arriba! Andale, Andale! (Speedy Gonzalez anyone?)

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The brown rice I use costs me about 6 dollars for a 32 ounce container. It makes about 15 cups total of cooked brown rice. 6 dollars divided by 15 cups = .40 cents per cup. Half a cup of cooked brown rice is about .20 cents. I am sure there is brown rice much cheaper than the one I use. I am picky about things that go into my body, like food. Imagine that.

harris teeter rice

I also use Land-O-Lakes Butter. It costs about 5 dollars for a pack that has 4 bars of butter. So each stick is about $1.25. If I use one eighth of the stick, which is about a tablespoon, to butter my pan, that’s about (1.25 divided by 8) .15 cents per serving.

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For you milk drinkers. The average gallon of milk costs about $3.50. There are sixteen 8 ounce glasses of milk in a gallon. $3.50 divide by 16 = .22 cents per 8 ounce glass of milk! Yes, that is less than one quarter for a glass of milk.

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Here’s the grand total for my typical breakfast: 4 eggs at 17 cents per = .68 cents. One cup of cooked brown rice = .40 cents. A tablespoon of butter = .15 cents. That is a grand total of 123 pennies! I drink water, from the sink even. So let’s say that’s another, I don’t know, nickel for my glass of water from the sink. The grand total is now 128 pennies, or 1 dollar and .28 cents for my breakfast that contains more eggs and rice than yours should because I probably move much more than you do. It’s my job to be in shape and train others to do the same. (For those of you who are worried about my cholesterol levels because “eggs are bad for you” and I eat so many, no worries. I recently had blood work and everything is OK.)

So there it is. My breakfast, that you can have too, comes to a total of $1.28. If you decide to have milk with yours, you will increase the price by a quarter or so, but it will still be cheaper than an expensive coffee from you know where.

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The above Frapa-full of empty calories-chino has about 600 calories, if it’s a Venti. That is over 100 calories more than the healthy breakfast recipe I just gave you. Let’s add a piece of Banana Walnut Bread to your Frapa-muy loco-chino from Starbucks too. Because bread goes great with anything. That’s another 490 calories! Oh what the hell, let’s round up. That’s 500 calories, for a grand total of 1,100 calories for breakfast. If you’re trying to lose weight, the Starbuck’s breakfast above is a no-no. It also costs about $7 bucks, if not more. That equals almost 3 of the brown rice and eggs breakfast I described before.

Stay tuned for other bland recipes to help keep the weight off. I say “bland” because a lady I was helping lose weight once asked me what I eat for breakfast. I said “Well I don’t have much variety…” she cut me off and said “yeah, you look like you eat pretty bland”. I took it as a compliment. Today’s motto is “Bland In The Name Of  Health”.

Exercise and Fitness Mythbuster Alert!

Hello everyone. Today, let’s do some myth busting in regards to weight loss and fitness.

Myth #1: Women shouldn’t lift weights because they will get bulky or musclebound. This is false.

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The truth is that women should lift weights because it boosts metabolism which will aid fat loss, obviously strengthens muscles, burns calories, strengthens bones by increasing their density, helps depression, helps coordination, and helps adds muscle tone.

Ladies, do you have any idea how hard it is to gain muscle by weight lifting? It is very, very difficult. If becoming musclebound was just as simple as going to the gym and pumping some iron, there would be buff men everywhere. Look around ladies, buff men that look like real life action figures is not the norm, at least not where I live.

The main reason that men are physically stronger than women is testosterone. Testosterone is a hormone that has many functions. One of those functions is building muscle, and that is why every year male professional athletes get busted for illegal testosterone use. The average man naturally has 10 to 20 times the testosterone levels of the average woman. Ladies, if you start taking testosterone to equal or exceed the testosterone levels found naturally in men, aka anabolic steroids, and lifting heavy weights and eating like a professional wrestler, you might look like this:

buff female

Or this…

buff woman

I do not have any proof that the ladies above took any testosterone, but it’s even difficult for a man to be as muscular and vascular as these ladies are.

Ladies, do not be afraid to lift weights. I promise you, you will not get buff.

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Myth #2: If you stop lifting weights, the muscle you gained will turn into fat. This is a popular myth spread by those gym goers who stay in the cardio section and are allergic to weights. It is 100% false.

Just like gold cannot turn into silver, and steel can’t turn into cotton, muscle absolutely cannot turn into fat. And for those men out there who like to “bulk up” and gain fat because they swear they are going to turn the fat into muscle by summer time, that is impossible too.

Muscles on the human body are a group of tissues that require energy in the form of glucose to work, for the most part, and protein to rebuild. Muscles are very active on the human body, even when you are not moving.

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Fat is stored energy on the human body that is ready to be used by the body. Fat is very inactive on the human body.

Myth #3: Sit-ups, crunches, and all other types of abdominal exercises will trim the waistline. This is false.

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This does not mean that abdominal exercises won’t make your core stronger, if done correctly, they will. But the main way to trim your waistline is by losing fat, which equals losing weight.

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The young lady above lost mucho weight, and as a result her waist shrank a great deal.

The inverse is also true. If a man has six-pack abs and he starts drinking beer and eating fast food almost every night, he will gain weight. The weight will be gained in the form of fat and increase his waistline size in the process, even if he does tons of ab exercises.

There you have it. Three myths blown up by Healthy Homeboy.

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