More Myths Debunked
Here are some more myth-busters to add to your repertoire of the outdated and the absurd!
Q: If I eat more protein, can I build bigger muscles faster?
A: Building muscle mass involves two things: Using enough weight to challenge muscles, and eating more calories than you burn.
With all the hype about high protein diets lately, it's easy to believe that protein is the best fuel for building muscle. But according to the American Diabetic Association, muscles work on calories "which should be predominately carbohydrates. The remainder of the calories are divided between fat and protein."
If you consume too much protein, you run the risk of creating nutrient imbalance, dehydration and kidney strain. Plus, excess protein results in extra calories that are stored as fat! For muscle mass, you should eat healthy, and include cardio and consistent weight training.
Q: If I can't work out often and hard enough, should I even bother?
A: Yes! The general rule for weight loss is to do cardio 4-5 times a week for a minimum of 20 minutes, and weight training 3 or more times a week. Some people simply don't have the time to work out much and think that if they can't do all of that, why do ANY of it? Remember, any exercise is better than no exercise, even if it's only a 15-minute walk. Besides, being physically active is proven to reduce stress and make you healthier.
Q: If I'm not sore the next day, does it mean I didn't work out hard enough?
A: Many people use muscle soreness as a gauge of how good their workout is. However, muscle soreness is caused by tiny tears in the muscle fibers. While some soreness is expected, being sore for days after your workout most likely means you overdid it. To prevent soreness, you should warm up before your workout and stretch. If it still hurts, rest for a day or so and then do the same exercises that caused you to be sore, but with less intensity. This will ensure healing nutrients and oxygen flush the area, aiding and speeding recovery.