True or False: 5 Fitness Myths, Debunked!

I am sharing Lauren Conrad's post. I got it here. (CONTENT IN THIS POST COPYRIGHTED BY AUTHORS. You should visit their great website)

by Alex Gariano
As some of you might already know, I am getting married this summer (check out our Wedding section!), which means my fitness regimen has been kicked into full gear now that spring has sprung. With so many fitness myths floating around out there I thought it would be helpful to review some of the most popular beliefs and debunk them for you today with the help of health and fitness expert Katrina of Tone It Up (one of my favorite new health and fitness websites)! Here it goes…

1. Lifting weights will make you bulky. False! Believe it or not, weight lifting is extremely important for fat loss. According to Katrina, building muscle helps your body to burn fat throughout the day because your body needs to use up more calories to maintain muscle than it does to maintain fat. Basically the more muscle you build, the more calories your body will naturally burn.
2. The morning is the best time to train. False! While a sunrise workout might help to clear your head before the day starts, Katrina says that the time of day that you choose to sweat it out doesn’t necessarily matter. She said that the most important thing to consider when deciding on a time for your workout is making sure you can stick to it and that it works for YOU. Whether you’re an early bird or a night owl, just make sure you block out a time that fits into your daily routine. That way, you can make exercising a habit. Katrina stressed that the most important part is being "consistent" and making your workout a priority. One of my favorite ways to stick to my weekly workout routine is to pencil it into my planner at the beginning of the week and check off each workout once it has been completeled. Not only does it feel great to look back on a week with 5 ot 6 successfully checked boxes (sometimes it's 3 or 4), but I actually feel better too since working out reduces stress!
3. Running is the only way to lose weight. False! Running is just one form of cardio that can do a body good…there are so many other ways to burn calories and build muscle! If you can get your heart pumping, get your muscles working, and fuel your body with healthy food, Katrina advises that you should start to see pounds melt away. Mix things up by trying a spin class, going on a hike, or swimming laps at your local rec club. Even taking a brisk walk on your lunch break each day will get you on track towards becoming leaner. Take a peek at the TIU Fitness section for more exercise ideas and be sure to check out Lauren's favorite workouts in the Get Fit section, too. 
4. It’s best to workout on an empty stomach. Both! Katrina says "this is a broad statement" since there are a lot of factors to consider. "There has to be balance," she says adding that when you eat and workout depends on your goals. "If your goal is to perform in a race, train for a marathon or for a sport, then you need to have adequate amounts of calories and electrolytes in your body to train hard. If your goal is to lose weight, then you will want to have enough calories and electrolytes in you to kick some serious booty, but you don't need a big pasta dinner the night before and a bagel before your run. Ultimately, you don't want your meal to weigh you down or upset your stomach before a workout so we recommend carbohydrates in fruit or grains before a workout and protein and carbohydrates after to help you recover." According to Katrina, one of the best things you can do is something she and her Tone It Up partner like to call The Booty Call. A Booty Call is basically waking up and doing some type of cardio for 30-minutes (or less) and having some coffee and half a banana or 8 ounces of coconut water. This is a great way to wake up your metabolism and get your body going! For more nutrition tips, head on over to Tone It Up for the complete lowdown.
5. Eating zero carbs will make you lean. False! One of the most interesting things I learned from Katrina was that "fat actually burns in a carbohydrate flame." Our society has given carbs a really bad rap lately, and it’s just not fair. What it comes down to is that not all carbs are bad for you. Katrina and her training partner, Karena, say that fueling up on complex carbs (which come from the fibers in grains, legumes and root vegetables) is the right way to carb load. Your body needs some carbohydrates to function, so just make sure you’re choosing them wisely… Think overnight oats, baked potatoes and roasted carrots. Check out Katrina and Karena's post on nutrition for more of their expert tips.

One of the most important points Katrina told me about these myths is remembering that "nutrition and training is all about figuring out what works for you!"
For more health and fitness tips, check out the Get Fit section!

Are you guilty of believing any of these fitness myths?

Xx Alex
Team LC

★ Arm exercises - 7 moves to have great looking arms

Got this from here. (ALL MATERIAL IN THIS POST COPYRIGHTED BY SELF MAGAZINE!)
Thank you SELF Magazine. Everyone using this should like the Self Facebook page - here, and subscribe to SELF here.

WHAT: The ultimate upper-body routine. Moves 1, 2 and 3 were tested by the American Council on Exercise and proven to firm stubborn back-of-the-arm flab faster than other triceps exercises do—the fancy push-up activates 100 percent of the triceps! The rest of the moves hone your other hard-to-tone zones: shoulders, biceps, chest and even your butt.

YOU'LL NEED: Two sets of weights. Pick a light pair (5 to 8 pounds) for moves 3 and 7; use heavier ones (8 to 12 pounds) for everything else. If you think, "That was easy!" at the end of a set, go up in weight.
HOW: Your goal is 3 sets of 12 reps of each move twice a week on alternate days. Work up to it. You totally got this!
Candy Kennedy

TRIANGLE PUSH-UP

Start in a plank. Walk hands together so thumbs and forefingers form a triangle. Do a complete push-up (as shown) for 1 rep. Too tough? Lower your knees. Do 12 reps.

• Works triceps, shoulders, chest, abs

Larsen & Talbert

CHAIR DIP

Sit on edge of a chair, hands on edge of seat, fingers forward, legs extended, feet flexed. Use arms to lift yourself off chair. Bend elbows, lowering body until upper arms are almost parallel to floor, hips directly under shoulders (as shown). Push through hands to rise back up for 1 rep. Do 12 reps.

• Works triceps, shoulders

Larsen & Talbert

CLASSIC KICKBACK

Stand with feet staggered, right foot in front, left heel lifted, arms at sides, a weight in each hand. Bend elbows to draw weights to rib cage, then bend right knee and lean slightly forward. Maintain this position as you straighten arms behind you (as shown); pause for 1 count. Lower arms to start for 1 rep. Do 12 reps, switching legs halfway through.

• Works triceps, hips, back

Larsen & Talbert

FLY BRIDGE
Lie faceup with knees bent, feet flat, a weight in each hand. Lift hips to form a straight line from shoulders to knees as you press weights above chest, palms in (as shown). Lower arms out to sides to hover just above floor. Raise arms back to ceiling, then lower hips and weights to start for 1 rep. Do 12 reps.

• Works chest, shoulders, butt, hamstrings

Larsen & Talbert

CURL 'n' PRESS
Start in a deep squat, a weight in each hand, elbows on knees, forearms raised. Lower weights until forearms are parallel to floor, then curl weights toward chest (as shown). Stand and straighten arms overhead. Return to start for 1 rep. Do 12 reps.

• Works shoulders, biceps, butt, thighs

Larsen & Talbert

WINDMILL
Start with feet wider than hip-width apart, left foot out, a weight in right hand. With left knee soft, lean left at hip and reach left hand to toes as you extend right arm to ceiling (as shown). Stand, keeping arm lifted and eyes on weight. Lower to start for 1 rep. Do 12 reps. Switch sides; repeat.

• Works shoulders, upper back, butt

Larsen & Talbert

DOUBLE RAISE
Stand with feet hip-width apart, hands at sides, a weight in each hand. Raise left arm in front of you, weight vertical, as you raise right arm to side, weight horizontal, to shoulder level (as shown). Return to start. Repeat, switching arm positions, for 1 rep. Do 12 reps.

The Flat-Abs-Fast Secret
Tone Up in 10 Minutes
The 13-Minute Fat Melt

★ 5-minutni trebušnjaki (bolj učinkoviti kot standardne vaje - dokazano po študiji!)

Got this from here. (ALL MATERIAL IN THIS POST COPYRIGHTED BY SELF MAGAZINE!)
Prevod/translation: Tina Pukšič

Great great exercises. Thank you SELF Magazine. I tried them out myself and oh boy was I sore. And my whole core feels much fitter than before.

The Science There's a magic formula: Any trio of a faceup + facedown or lateral + standing move = ultimate firming. This trifecta targets your core from every angle. It's 360-degree sculpting!
Your Workouts You've got three options. Tack one on before a cardio or strength routine most days. All you need is a mat, a stability ball and five minutes.  

Meet the Doc Michele Olson, Ph.D. (aka our Dr. Abs), spent three months testing these exercises and comparing them with the crunch. For total toning, all are more effective—check out those percentages. You saw the moves here first, but her research will appear soon in ACSM's Health & Fitness Journal.

VAJA 1: Obrnjeni navzgor

Dviguj trup
SLO: vležite se na hrbet. Desno nogo iztegnite, levo pokrčite tako, da je stopalo na tleh. Ko dvignete trup, naj bo nasprotna roka iztegnjena, desna pa naj se oklepa iztegnjene roke med dvigovanjem. 12 x na vsaki strani.

Lie faceup with right leg extended, left knee bent with left foot flat, left arm above chest and right hand gripping left arm, elbow out. Engage abs and slowly roll up (as shown). Return to start. Do 12 reps; repeat on opposite side.
20% better than a crunch for defining the front of your abs

VAJA 1:Bočno / na stran

Side Bend Twist
SLO: Začni na desni strani - v položaju skleca, vendar na desni roki, pri tem premakni levo nogo naprej za ravnotežje. Levo roko iztegni nad glavo, nato jo premakni pod trebuh, pri čemer zasuči trup tako, da gledaš v tla - kot je prikazano na sliki. 12 x na obeh straneh.

Start in side plank on right, left foot staggered in front of right for balance. Extend left arm above head. Sweep left arm under stomach, twisting torso until facedown (as shown); return to start. Do 12 reps; repeat on opposite side.
28% better than a crunch for sculpting your sides
28 % bolj učinkovito kot standardne vaje za oblikovanje strani trebuha. 

VAJA 1:Stoje

"Namaste" sklanjanje na stran
SLO: noge narazen v širini bokov; roke sklenite nad glavo tako da so dlani skupaj, komolci ven. V takšnem položaju se nagnite na desno, kot na sliki in pri tem izbočite levi bok dokler tačutite mišice na straneh trebuha in hrbta, nato ponovite na drugi strani. Skupaj 12 x;

Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps.
67% better than a crunch at activating your lats, which pull in your waistline.

VAJA 2: Obrnjeni proti tlom

Dolphin Taps

Start in a forearm plank on a ball, palms together, elbows under shoulders. Engage abs and tap left knee to floor (as shown). Return to start; repeat on opposite side for 1 rep. Do 12 reps.
11% better than a crunch for sculpting your sides

VAJA 2: Obrenjeni navzgor

Climb & Curl

Lie faceup with legs extended; raise right leg and place hands on sides of thigh. Sit up slowly, rolling through spine, engaging abs and walking hands up leg as you rise (as shown). Reverse movement to return to start. Do 12 reps; repeat on opposite side.
20% better than a crunch for defining the front of your abs

VAJA 2: Stoje

Crisscross

Stand with feet hip-width apart, hands behind head, elbows out. Engage abs as you bring right knee across body toward left elbow (as shown). Return to start; repeat on opposite side for 1 rep. Do 12 reps.
77% better than a crunch at activating your lats, which pull in your waistline

VAJA 3: Obrenjeni navzgor

Yoga čoln

Lie faceup with legs in tabletop, arms at sides a few inches off ground. Engage abs and sit up, reaching arms up in front of you (as shown); hold for 1 count. Reverse movement to slowly return to start. Do 12 reps.
21% better than a crunch for defining the front of your abs

VAJA 3: Bočno/na stran

Rotating Ball Plank

Start in plank with ball under shins. Twist hips to roll ball to outside of left shin and engage abs to tuck knees in and pull them toward right side (as shown). Return to start; repeat on opposite side for 1 rep. Do 12 reps.
43% better than a crunch for sculpting your sides

VAJA 3: stoje

Chop Loft

Stand bent slightly forward at the waist with feet hip-width apart, knees soft, holding ball with both hands at right hip. Keeping arms straight, engage abs and slowly float ball from right hip across body and above head to far left (as shown). Return to start. Do 12 reps; repeat on opposite side.
54% better than a crunch at activating your lats, which pull in your waistline


Why Outdoor Exercise Rules
Sexy Arms in Seven Moves
5 New Ways to Do Cardio

★ Morning yoga for flexibility

This is a nice stretch to start your day. :) Perhaps she talks a little too much and too fast, but ok, the stretch feels good :)

If you want a whole body yoga routine, here's another video by Tara Stiles:

EXERCISING AT HOME

I have finally found the best ever fitness trainer and her name is Jillian Michaels. If you're one of those people who doesn't like fitness studios and likes to exercise at home, her exercises are the best. Not only carefully planned, but she also supports you all the way through the exercise.
I combine her videos with Tone it Up, where I not only find great exercises but also yummy recipes for smoothies, salads, etc etc.

Here's a smoothie I just love:

Copyright: Tone it Up

Sok iz svežih jagod & kokosa ♥ Pospeši metabolizem & imunski sistem; vsebuje ogromno kalija & antioksidantov, kar izboljša vašo kožo & ima anti-vnetne moči. Naredite sok iz jagod - z juicerjem in dodajte kokosovo mleko (iz svežega kokosa).
Če nimate juicerja, si naredite smoothie iz jagod in dodajte kokosovo mleko ali mandljevo mleko.

Fresh juiced strawberries & coconut ♥ Boosts your metabolism & immune system and it's packed with potassium & antioxidants to give you beautiful skin & anti-inflammatory powers. Juice the strawberries and add the juice from the inside of a coconut. You can also make it a smoothie by blending frozen strawberries, unsweetened shaved coconut with coconut water or almond milk.