Nancy Clark is a Registered Dietitian with a great book called Nancy Clark's Sports Nutrition Guidebook. If you are into sports nutrition, its worth reading, and since its written by a Registered Dietitan you know you can trust it!
If you start and exercise program, you'll lose body fat.
FALSE
- You will only lose body fat is you create a calorie deficit for the whole day. A lot of people start exercising but do not lose any weight because they end up "rewarding" them seleves with food after they exercise that is as much or more calories then they just burned. Even though they exercise, they end up eating more calories which does not result in any calorie deficit that day. If you want to lose weight you will have to also consume less calories that day, and you should concentrate on doing exercise that builds muscle. building muscle increases your metabolism and helps burn more calories throughout the day, as opposed to fat which is inactive and burns nearly no calories at rest. Also, when you exercise your body gets more hungry and causes you to consume more calories to compensate for the calories lost, make sure you understand this and keep the amount of calories you consume in check.
Men are more likely to lose weight with exercise than are women.
TRUE
- Women are built to have more fat on them because they are fertile and need to be able to carry a baby. Men are meant to be thinner because they are the hunters. Studies show, that with the same amount of exercise men lose significantly more weight then women do. This is due to many factors, but one is that men are able to eat less that day and women's appetite keeps up with the amount they exercise, so they end up eating more and creating less of a calorie deficit for that day as opposed to men.
To reduce fat around the stomach and hips, you should incoprotate sit ups into your exercise program.
FALSE
- Vigorgous exercise for one spot such as sit-ups wont reduce fat cells in that area. To lose fat cells you need to lose weight, and you will lose fat cells everywhere. You lose fat by creating a calorie deficit. Doing sit-ups will result in more abdominal muscles which is great, but unless you created a calorie defifit and lose weight as well you will still have the same amount of fat in your stomach or thigh area.
Conclusion about Sports and Nutrition:
Nancy Clark suggests exercising for other purposes than to lose weight. If you exercise to lose weight you will give up, you need to have a purpose and meaning that makes you enjoy exercise so that it is a part of your routine for the rest of your life. Examples incluse exercising to release stress, exercising to feel better, walking with your dog a few miles every day, exercising for a marathon, bicacling to work, or doing bike tours with family and friends. Try to find exercises that you can enjoy outside of the gym like paddle boarding, skiing, surfing, gardening, roller blading, riding bicacle, walking your dog. Bring with you your favorite music or friends to make the time pass more quickly. Exercising should be fun or else you will have a hard time sticking to it.
xoxo,
Danielle
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