Debunking workout myths: False beliefs disproved by science

There are many effective and scientifically proven ways to lose weight. However, you can’t believe everything you see on the internet or hear from your peers. Not all fitness trends or methods are true; most of them are myths so you have to be vigilant in sifting fact from fiction. Here are some of the most common myths fitness debunked by science:

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Crunches and sit-ups are the best workouts for flat abs

While crunches and sit-ups do strengthen the abdominal muscles, they don't actually help a person get flat abs. To see abs, the first step is to lose belly fat. A healthy diet, interval training and enough sleep can help develop a toned abdomen.

Strength training makes women bulky

Women try to avoid heavy weight lifting because they are afraid of getting bulky and looking manly. The notion that women can be as muscular-looking as men is a myth, unless she's on steroids. This is because men produce over ten times more testosterone than women and a lot of testosterone is needed to become buff.

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No pain, no gain

A workout isn't complete without body aches and pains – this notion is false. Weight loss has less to do with the amount of workout than intake and expulsion of calories in the body. Intense workouts may cause people to eat more or worse, get injured.

Muscle can turn to fat and vice versa

Muscles don't develop from fats and neither is the other way around true. Fat and muscle tissues are entirely different and one cannot create on with the other. Some fats turn into sugar and are used by the body to boost energy. The disappearance of muscle in the body is caused by lack of exercise.

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Hi, I'm Riyesh Menon and I'm a fitness expert from Marin County, California. Like my Facebook page for more articles on health, fitness and other related topics.

REPOST: Walk A Little Faster To Get The Most Out of Your Exercise Time

How much is "enough” when it comes to exercise? Kuow.org advises adults to combine moderate-intensity aerobic exercise and some strength training every week for better results. 

Government guidelines say exercising 2.5 hours a week will keep you healthy, but a study says you can get the job done in less time if you rev it up. | Image Source: kuow.org

Some people — who are they? — have no problem fitting regular aerobic exercise into their lives. The rest of us want to know how much we have to exercise to see health benefits. Now we have some answers: You may want to go just a tad longer and harder than you'd thought.

Current government guidelines advise adults to get the equivalent of at least 2 1/2 hours of moderate-intensity aerobic exercise or 75 minutes of higher-intensity exercise every week, plus some strength training. In effect, those guidelines say there's no particular benefit from working out harder, other than saving time.

To find out if that's true, researchers at Queen's University in Ontario studied different combinations of exercise intensity and duration in a group of 300 sedentary adults with abdominal obesity. (That's generally defined as a waist circumference of more than 35 inches for women who aren't pregnant and more than 40 inches for men.) People with abdominal obesity are at higher risk of heart disease and early death than people with slimmer waistlines.

All the exercisers were told to work out under supervision five times per week for 24 weeks. One group worked out at low intensity, about 50 percent of maximum oxygen uptake (VO2 max, a measure of cardiovascular fitness), for about 31 minutes per session — enough to burn 180 calories for women and 300 for men. That exercise prescription was about the same as in the government guidelines. The intensity was about equivalent to walking slowly, said study author Robert Ross, a kinesiologist at Queen's University.

Another group exercised at the same low intensity but almost twice as long — about 58 minutes on average, or five hours a week, until the women had burned 360 calories and the men 600.

And a third group exercised at a higher but still moderate intensity, 75 percent of VO2 max, until they'd burned the same number of calories as the second group. That took about 40 minutes a day, or 3.3 hours a week. That intensity was equivalent to brisk walking for the previously sedentary participants, Ross told Shots. (Note that we're not talking about the all-out sprints of high-intensity interval training.)

A fourth group was told to do no exercise.

All the participants were told to keep a food diary and to eat a healthful diet but to keep their calorie intake constant. They also wore accelerometers to track their physical activity during the rest of the day, to make sure the more intense exercisers weren't compensating with more time on the sofa.

At the end of the study, members of all three exercise groups lost an average of about 2 inches from their waist circumference. There weren't differences between the three groups. The average exerciser also lost 5 to 6 percent of body weight.

"The take-home message here is that if you're consuming a healthful diet and engaging with exercise consistent with the guidelines, you're going to see a benefit in your waistline and on the bathroom scale," said Ross. The results were published Monday in Annals of Internal Medicine.

But there was also a benefit from going just a bit faster: Only participants in the higher-intensity group saw an improvement in glucose tolerance, a risk factor for heart disease. (It's unclear whether the 9 percent improvement seen will be enough to cut their risk of heart disease, though.)

The result makes sense, since there's some previous evidence suggesting that higher-intensity exercise is tied to improving how the body processes sugar, said Neal Pire, an exercise physiologist who puts together medically based training programs at HNH Fitness in Oradell, N.J., a program of Holy Name Medical Center. Strength training can also improve glucose tolerance, which is why it's part of the government guidelines, he told Shots.

Cardiovascular fitness also improved in all three groups, but the lower-intensity exercisers who went longer did better than those who went shorter, and the higher-intensity group did better still.

Bottom line: All the exercisers improved, but the folks who did the best walked briskly for about 40 minutes five times a week. (Ross suggests you walk as if you're late for a bus.) "It doesn't take a lot," said Ross. "That's why our participants were so surprised. They didn't have to climb Mount Everest."


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Cycling to fitness: How riding your bike can aid in weight loss

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Cycling is an aerobic exercise that is both fun and effective. It is even said that it's more effective than running because it helps you burn more calories. Below are some benefits of cycling to people who want to lose weight.

Improves cardiovascular fitness

Cycling can strengthen your heart and lungs. This helps transport oxygen throughout the body, which in turn helps you burn more fat. It aslo helps in warding off heart diseases and lung complication in the future.

Increases metabolism

The endurance training cycling offers improves your metabolic rate. It elevates the levels of fat-binding proteins and fat-carrying enzymes making your body more efficient in transporting fat to your working muscles.

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Burns more calories

Even at a leisurely pace, you can lose up to 500 calories an hour. Cycling a few times a week will surely help remove excess pounds. Additionally, if you increase the intensity of your cycling workout, you will burn more calories than walking or running.

Builds strength and endurance

Cycling targets the largest muscles in your body. It has the potential to build up your muscles on your arms, legs, and buttocks. The developments of these muscles help improve your body's fat-burning ability.

Easy on the joints

Cycling is a great alternative to running or other exercise routines that put a heavy strain on the joints and muscles. It also takes the weight off the body so it's good for those who want to avoid high impact sports.

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I'm Riyesh Menon and I believe that there are fun ways to stay healthy and fit. Drop me a line on my Facebook page if you have questions on weight loss and exercise.

REPOST: 10 Fitness Trends to Watch in 2015

If 2014 was your healthiest year so far, hats off to you! But if not, there's always time to get your fitness game on lock. So why not try something new in the new year? Here are 10 fitness trends to look out for this year.

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As we look out towards the year ahead it seems impossible not to imagine new fitness trends emerging. From boutique Boston studios to larger box gyms, these fitness facilities house the opportunity for new classes and fads to flourish.

So what should we be looking out for in 2015? The American College of Sports Medicine conducted at survey and found the following to be at the top of the list for the new year. Unfortunately, the once popular dance-inspired fitness class Zumba along with mixed martial arts training fell off the list for 2015.

1. Body Weight Training

From at-home workouts to hotel room circuits, body weight training is always in style. And if you're someone who believes you need external weight (dumbbells, kettle bells, etc.) to gain strength, begin by increasing the number of repetitions you perform utilizing your own body weight.

Chances are you'll be sore the next day.

2. High-Intensity Interval Training (HIIT)

This form of fitness is one we've spoken about greatly. Not only is this an efficient workout — meaning you'll gain better results in less time — there's a variety of ways in which you can execute it. Tabata, 20 seconds of work followed by 10 seconds of complete rest, can be formulated to fit almost any exercise.

Your heart rate will rise and you'll most likely become breathless — luckily a Tabata is only 4 minutes long!

3. Educated and Experienced Fitness Professionals

While this isn't a specific class or workout, per se, it is crucial to be taught or instructed by certified fitness professionals. Becoming a trainer requires education — something you'll appreciate when your bootcamp instructor is barking at you to complete another pushup.

4. Strength Training

Whether you're lifting a barbell or your grocery bag, it's important to be strong.

Studies have shown that incorporating two sessions per week of strength training will improve your bone density, metabolism and even state-of-mind!

So grab a set of dumbbells, kettle bells or a barbell for a healthier body and happier mind.

5. Personal Training

Personalized attention for an exercise routine is essential. Can we all afford it? Probably not.

However, there are ways to get this programming without paying a hefty bill. Look into small group training with a few friends or check with your local health club to see what their training package options are.

6. Exercise and Weight Loss

According to Value Walk, 38-percent of New Year's resolutions are related to weight loss. So it is no surprise that this topic is trending in the health and fitness arena for 2015.

If you're looking to drop some lbs. in the new year, just remember, nutrition plays a key role in maintaining a healthy weight. Check out some of these mobile apps that can help you stay on track.

7. Yoga

From hot and sweaty to themes like hip-hop, yoga has expanded to more than just one form. And lucky for us Bostonians, there is a plethora of studios to choose from.

Seriously, take your pick.

8. Fitness Programs for Older Adults

While this may not be the entire demographic, exercise is vital for those getting older. Just as we spoke about weight training improving our bone density, incorporating the correct forms of fitness will greatly improve many aspects of day-to-day life.

From walking up stairs to maintaining the mobility to tie your shoes, fitness is the foundation for living a better life.

9. Functional Fitness

Making an appearance on the 2014 trends list, functional fitness has become a buzz word over the past couple of years. One of the newest and most popular forms is the innovative training device, TRX.

According to the suspension training site, "Functional training prepares you for the movements you perform in everyday life. Your body works as an integrated, interdependent unit."

10. Group Personal Training

If you're interested in personalized programming, but are concerned about the price tag, group training is the way to go. Settling in the last spot of trends for 2015, group personal training is a fantastic way to achieve the fitness goals you've set for the new year.

So grab a few of your buddies and hit the gym. Not only will you gain motivation from your peers but also accountability by signing up as a team.

Hi! I'm Riyesh Menon, a health and fitness guru from Marin County, California. Follow me on Twitter for more tips on how to achieve a healthier body.

Add fun to fitness: How to enjoy working out

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Some people cower at the thought of exercising and many resign themselves to skipping meals and eating less to get the figure they want. If the typical gym atmosphere doesn't suit well with you, there are many other ways you can burn unwanted pounds. Below are just some examples:

Dancing

Enroll in a dance class, play Just Dance, or go out dancing with your friends; it doesn't matter whatever activity you choose because shaking your hips is a good form of exercise and it's fun! Dancing will help you burn off calories, increase your heart rate, and work up a sweat. Dancing can also improve your mood, increase flexibility, and strengthen bones. There are also various dance styles to try like salsa, swing, and even hip-hop. Find one that suites your tastes and try to dance at least 30 minutes two to three times a week for a good workout.

Hiking

Take walking one step further and go hiking with your friends or go solo. You will have to go through rugged paths and uphill slopes but the journey will all be worth it when you set your eyes on the beautiful sights. Sightseeing while losing weight is a can be a great motivation. And if you bring a heavy backpack, it can also count as weight training and cardio workout.

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Team sports

Make a game out of working out, literally, by joining a sports league. Have fun running around the playing field while working out a sweat. Compared to the repetitive workout routines in the gym, playing sports provide a much needed change of pace. Sports activities are much more unpredictable and competitive. You will never be bored.

Biking

I don't mean the stationary bicycle, but if you prefer that than actual biking, it could also work. The problem with a stationary bike is that you have to set time for it and if you have a busy schedule you might forget to do it. Biking to work or to wherever you need to go can help you get a good exercise plus save money on gas. It's a win-win situation.

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Hey there, my name is Riyesh Menon and I'm a fitness coach at Marin County, California. Follow me on Facebook for more fun fitness tips and health advice.

REPOST: Health benefits of curcumin just got better

What is curcumin and what are the benefits that it can give to one's heath? Read this article to know more about this compound. 

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Washington: A new research has revealed that curcumin, which is a naturally occurring compound found in the spice turmeric, with its anti-inflammatory goodness, boosts health by easing inflammation.

Anecdotal and scientific evidence from Ohio State University suggests that most curcumin, which has been used for centuries as an Ayurvedic medicine treatment for such ailments as allergies, diabetes and ulcers, in food or supplements stays in the gastrointestinal tract, and any portion that's absorbed is metabolized quickly.

Many research groups are testing the compound's effects on disorders ranging from colon cancer to osteoarthritis, while others, like these scientists, are investigating whether enabling widespread availability of curcumin's biological effects to the entire body could make it useful both therapeutically and as a daily supplement to combat disease.

Lead author Nicholas Young said that there's a reason why this compound has been used for hundreds of years in Eastern medicine and this study suggests that they have identified a better and more effective way to deliver curcumin and know what diseases to use it for so that people can take advantage of its anti-inflammatory power.

Young added that they envision that this nutraceutical, which refers to foods or nutrients that provide medical or health benefits, could be used one day both as a daily supplement to help prevent certain diseases and as a therapeutic drug to help combat the bad inflammation observed in many diseases.

The researchers found that nano-emulsified curcumin halted the recruitment of immune cells called macrophages that "eat" invading pathogens but also contribute to inflammation by secreting pro-inflammatory chemicals and in cells isolated from human blood samples, macrophages were stopped in their tracks.

Young continued that this macrophage-specific effect of curcumin had not been described before and because of that finding, they propose nano-emulsified curcumin has the best potential against macrophage-associated inflammation.

The study is published in the journal PLOS ONE.

Hi! Riyesh Menon here. If you want more articles related to fitness, visit my blog.

Bad foods and why some are not so bad after all

We’re living in the 21st century and it’s about time we change the way we think about bad or unhealthy food. These days it has become difficult to determine what’s right or wrong when it comes to the kind of food we should and should not include in our diet. However, it is important to remember that food science is ever evolving so some foods that have been considered bad before might not be so bad after all.



Coffee

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Starbucks, anyone? While coffee with lots of sugar and add-ons may not be so healthy, coffee is generally said to be rich in antioxidants which are good for our bodies. Of course, it should always be taken in moderation (about 3 to 4 cups a day) to get the most benefits such as boost in energy and metabolism. Several prominent studies have also concluded that coffee consumption reduces the risk of getting Type 2 diabetes, Alzheimer’s disease, dementia and Parkinson’s disease.


Chocolate

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Many believe that chocolate can give you pimples and can make you fat. Well, that was before; now it’s time for chocolate lovers to rejoice. Science has proven that dark chocolate is loaded with antioxidants that help reduce LDL (otherwise known as “bad cholesterol”) and prevents blood clots. Dark chocolate has also been associated with improved cognitive performance among the elderly. However, this is not a reason to make chocolate a staple food because controlled consumption is still highly advised to avoid weight gain.


Alcohol

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Alcohol abuse causes health complications such as liver failure. However, moderate alcohol consumption has been proven to have positive health benefits. Moderate consumption can be defined as one drink per day for women and two for men. Recent studies show that alcohol may help reduce the risk of heart attack, heart diseases, Type 2 diabetes, and certain types of cancer. It also contains HDL (good cholesterol) and polyphenol, which is said to lessen blood clotting, inflammation, and oxidation.



The thing to remember is that too much of a good thing is bad. The key to be able to enjoy these so-called bad foods is to eat them in small portions and set limits to the quantity that you consume. This way you won’t have to deprive yourself of the food that you crave and still maintain a healthy body.

My name is Riyesh Menon and I’m a health and fitness guru from Marin County, California. Follow me on Twitter for more useful tips on achieving a healthier body.