Myth #5 - Weight lifting will only bulk you up
The TRUTH- There's no better way to build/preserve muscle than with weight training. Remember that muscle is more metabolically active than fat, and strength training may even boost resting metabolic rate by as much as 7%. You wanna slim down, start pumping some iron. We're not talking about "girl curls" here. I'll post some more ideas on types of weight training later.
Myth #6 - Eating at night causes weight gain
The TRUTH- Remember, taking in more calories than you burn is usually not a good thing. "A calorie is a calorie, no matter when you eat it. Overeating at 9pm is essentially no worse than overeating at 9am." And what if you train in the evening? "You have to eat a well-balanced meal to encourage recovery no matter how late it is." However, no gorging either! And if you often spend your evenings with Ben and Jerry, then you're not really aiding the effort.
Myth #7 - (Another one of my favorites) - You can't over-come genes
The TRUTH - While some people are more predisposed to certain issues such as slower metabolism or putting on more weight and carrying extra pounds in certain areas, you can outsmart your genes. I believe it's not so much hereditary as it is habitual. I've looked not only at my own family, but others as well and it seems good/bad habits are multi-generational. Your family grew up eating and living a certain way and you're likely to mirror those habits just as your children are likely to mirror yours. It's when we learn more and decide to make different choices that we see a "hereditary" shift.
Runner's World April 2010
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