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Here is a transcript of the video.
Sean Kuechenmeister: One of the most prevalent myths I hear is that, if it's not used, the muscle tissue turns into fat. It is really important to say that muscle tissue has muscle cells and that adipose tissue has fat cells. They are not interchangeable. Under no circumstances is it chemically or physically possible for muscle tissue to convert to fat and vice versa, from fat to muscle.
Narrator: That's –
Kuechenmeister: Sean Kuechenmeister. I am a clinical athletic trainer at the New York Sports Science Laboratory in Staten Island, NY.
Narrator: And he is one of the three sports coaches we brought to our studios.
Janeil Mason: I call Janeil Mason.
Andy Stern: I'm calling Andy Stern.
Narrator: Rid 17 of the most common myths about exercise.
Kuechenmeister: It really depends on your goals. Fasting workout in the morning further promotes fat loss. Because when you wake up, you are fasting.
Narrator: And that means …
Kuechenmeister: Your body is basically consumed. So, it's about fat storage. It's look at muscle storage. This is the time when, if your goal is to lose weight and just lose weight, it's the best time to optimize this workout window.
Narrator: But …
Kuechenmeister: In terms of effectiveness of training in general, I do not think it really matters. You just have to make sure that if you train in the evening, you do not get tired all day long.
So when most people think of stretching, they think about static stretching. You reach a certain position, you hold it and your goal is to increase your range of motion. The problem is that you can really get lost. And if you follow this type of stretch with something explosive, ballistic or forceful, you now have a loose fabric, or you have a lax joint, and you will not be able to produce as much force and you could also potentially lead to being hurt because you are not as stable.
Back: So, one of my favorites is when it's the holidays, it's true, and you have that aunt or uncle who just says, "Yeah, I'm just trying to lose it, like here," and they begin to pinch the lower abdomen. I'm like, "Oh, great, you can not reduce the part you want." And in the good news, that does not work in the other direction either. It's not as if, when I eat a cheeseburger, it'll go straight to the right hip.
Narrator: And if you are trying to reduce your body fat, cardio is not the best way to do it.
Kuechenmeister: Cardio does not burn fat; cardio burns calories. So if your goal is to lose weight, you want to be in calorie deficit. So, as part of this caloric deficiency, doing cardiovascular exercises is helpful. But if you are not dieting or if you are not monitoring your caloric intake on top of that and make sure you are in that deficit, no amount of cardio that you do not do, you can not go over a bad diet.
Narrator: And, in fact, doing too much cardio can be a bad thing.
Kuechenmeister: If all you are doing is cardio with the goal of losing weight, you can start burning in that muscle tissue. So, if you burn now in your lean muscle tissue, you could actually slow down your metabolism, decrease your bone density and weaken you. Well, that's why I think this myth is potentially the most dangerous and damaging to the general population.
Narrator: But this may not be as common as the belief that …
Kuechenmeister: I like this one. A myth that I hear all the time is that muscle weighs more than fat. A pound of bricks weighs the same weight as a pound of feathers. It is not, therefore, that the muscle weighs more than the fat; it is that the muscle is denser than fat. So, in terms of muscle development, you can add weight on the scale. The scale is not necessarily the best indicator of progress when we are trying to develop our physique. And often, at the beginning, you can add muscle and the scale will indicate that you are heavier. But over time, knowing that for all the lean muscles you have, you increase the number of calories at rest burned per day. It is a long-term lasting change in your body, as opposed to simple cardio sessions, a caloric deficit and self-starvation.
Narrator: Of course, muscle building is not just about men.
Mason: Women think that they will get fatter if they start to train. And if that's the look you're looking for, I think it's awesome. Because you do something you want to do. But if you train for wellness and health in general, I do not want you to be afraid to lift heavy weights. You will not be bulky, by nature.
Narrator: And, in fact, bodybuilding is especially important for women.
Mason: As we age, we become more prone to osteoporosis. So we absolutely have to do weight training, where our muscles feel this stimulation so that the bones nearby can stay strong.
Narrator: And whether you are a man or a woman, you do not need weight to develop your strength.
Back: I mean, the myth is that you have to go to the gym to do bodybuilding is crazy. D & # 39; right? Your body is a weight. So, bodyweight exercises have always existed and they are so important. Being able to push your body, creak, squat or get up.
Narrator: And if you're looking for a six pack, the muscles themselves are not even that important.
Mason: Getting a pack of six is not about making tons of crunches. It depends largely on your nutrition.
Narrator: And Stern agrees.
Back: The abdominals are made in the kitchen. The abdominals are a muscle. If you want to target muscle by doing crunches, leg lifts, biking, oblique twists, you basically build the muscle. So, think about it, you build the engine of the car, and then outside is your body fat. And how do you show the inside of the car? You must reduce this body fat.
Kuechenmeister: "Sweating a lot means you have a really good workout" I hear all the time. Unfortunately, this is not true either. Some people are naturally more prone to sweating. Some people just have underactive sweat glands. This means that you are healthy in your filtration system, but this does not necessarily reflect the effectiveness of your training.
Narrator: But if you sweat a lot, how should you replenish?
Kuechenmeister: I would not say that most sports drinks are the most effective way to rehydrate after a workout.
Narrator: But the water is not going to cut it either.
Kuechenmeister: If you are only consuming water, it is also not the most effective way to hydrate yourself, because hydration is not just about water . There are also traces of minerals that act as electrolytes, which help with nerve conduction, brain function, muscle contraction.
Narrator: So, what if you are looking for the best way to rehydrate after workout?
Kuechenmeister: It could be very beneficial to just add a little pink sea salt from the Himalayas to the water. The pink sea salt of the Himalayas contains more than 60 trace elements, all naturally present in human sweat. So when you are considering something like a Gatorade or a Powerade, they may have four or five different electrolytes in their mix. They therefore miss a lot of hydration for all the minerals in your body.
Narrator: And after a workout, you should also eat protein immediately, right? If you already have a high protein diet, you do not have to worry about taking a protein shake right after your workout.
Kuechenmeister: Now, what you will be exhausted, however, especially if you are doing anaerobic exercise, you will be exhausted in glycogen. Glycogen is the immediate form of energy for muscle contraction. And this translates into simple carbohydrates and sugars. So after training, it is important to replenish this glycogen.
Narrator: But even if you feed your muscles with proper nutrition, they still need some free time.
Back: Hashtag #NoDaysOff. The old myth that we should not take a day off is an extreme. It is extremely helpful to let the muscle repair itself. Right? So, every time you do it, let's go back to the biceps loop, if I do a biceps loop, a small tear will happen in my biceps, so the body will repair itself. Because, again, it's a machine and she knows how to survive. And if I continue to do so, the body, the soldiers, do not have the opportunity to interfere and say to themselves: "Very well, correct this tear" because it is constantly worn. So, he needs some of that time off to heal himself.
Narrator: Especially if you have pain.
Kuechenmeister: It's a myth, for sure. Pain is the breakdown of muscle tissue. These are the chemicals released during this outage. This is not an indicator of "Oh, I'm getting stronger" or "Oh, I'm getting weaker." But if your pain persists longer than 72 hours, it could be a sign of recovery or overtraining. One month is not enough to defeat a lifetime of bad habits. It is therefore important to start slowly, to find what you like, to find the physical activities that give you a feeling of well-being and to make it a daily habit.
Narrator: And there is no one-size-fits-all approach.
Mason: There is not one type of movement that you should do that is better than the other. So, if you like to dance, go out and dance. Go dancing three times a week or do a cardio dance clbad or something that makes you move. If you like jumping on a trampoline, do it. I think the best movement anyone can do is something he likes. Because the only way for you to stay at your training to be a way of life for you is to do something you love.
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