Happy New Year! And yet another year goes by. The one thing I love about running my fitness centre is the regular interactions with a wide variety of people. Over the last six years, I have had the opportunity to listen to people’s concerns about health, fitness and nutrition, and advise them accordingly. I want to address the more common concerns people have approached me with, and debunk some widely prevalent myths. While the truth may surprise you, I hope this information will better prepare you to get fit in 2017.
Myth 1 “ muscle weighs more than fat: One kilogram of muscle actually weighs the same as one kilogram of fat “ they each weigh one kilogram! However, fat tissue is more bulky than muscle tissue, so it occupies more space under the skin. Thus, one kilogram of fat tissue actually will appear larger than one kilogram of muscle tissue. For this reason, a person weighing 77 kilograms, whose body is composed of 20 percent fat tissue will appear much leaner than a person weighing the same, but with a body fat composition of 40 percent. Therefore, you need to assess your weight management efforts using the appropriate body measurements and health parameters “ focusing solely on the number on the scale can conceal real and important improvements in body composition. Aim for the look and the feel “ not just a number.
Myth 2 “ carbohydrates are fattening and bad for health: Many popular “no-carb” and “lo-carb” diets have demonised carbohydrates. It is time to take a fresh look at carbohydrates, which are the primary source of fuel for the body. Without them, we would have a very difficult time functioning and going about our day-to-day activities. However, not all carbohydrates are equal. There is a big difference between refined carbohydrates, such as pastries, cookies, white rice and maida, and those that are not processed, like whole grains, fruits and starchy vegetables. Whole grains contain multiple vitamins, minerals and fibre, which help maintain healthy cholesterol levels, support optimal digestion, and stabilize blood sugar levels. Fibre also helps prevent constipation, while creating a feeling of fullness, which prevents us from overeating “ good news for anyone looking to drop some weight in a healthy way. Some examples of whole grains are whole wheat, oatmeal, jowar, bajra, red and brown rice, as well as breads and pastas made of whole wheat. Starchy vegetables like sweet potatoes and carrots are also rich in numerous health-boosting minerals and vitamins. Fruit is an excellent source of fibre, phyto-chemicals and antioxidants. So, don’t shun carbohydrates. Just make sure you are consuming the healthier un-processed variety that will power your body and provide many essential nutrients.
Myth 3 “ skinny people are healthier than overweight people: The key to good health is not just your weight, but also health parameters like resting heart rate, blood pressure and cholesterol. A lot of people who appear thin may still have a high proportion of body fat, a lot of it “hidden” around the organs “ a condition known as “skinny fat” “ putting seemingly thin and healthy people at a high risk of developing obesity-related illnesses like heart disease, type 2 diabetes, stroke, and more. In fact, experts believe it's this hidden fat around the organs that could cause the most trouble. And this fat is prevalent in people who lead an inactive lifestyle “ whether they're thin or overweight. Overweight and active beats thin and inactive any day. There are no shortcuts and there is no magic pill. Exercise has to be a part of your lifestyle!
Myth 4 “ weight training “bulks you up” and does not help in weight loss: Nothing can be further from the truth. Yes, if “bulking up” is your goal, weight training will help you get there. However, lifting weights or doing strength training exercises like push-ups and pull-ups on a regular basis can actually help you maintain or even lose weight. Strength training builds muscle and burns fat, speeding up metabolism in the process and ultimately leading to weight loss and long term weight control. Muscle burns more calories than fat during exercise and continues to burn calories even at rest. Weight training will also make you physically stronger and increase bone density, thereby strengthening the bones and decreasing your risk of osteoporosis. Now that you know better, throw your biases and myths out of the window and resolve to make 2017 the year to get in the best shape of your life!
- Nivedita Dempo is a fitness expert and the owner of Studio 101, Goa’s premier fitness centre
