Everywhere you look you will find exercise information.  It can come in fitness magazines, the beauty salon, YouTube, Facebook, Instagram, your co-workers, the Internet, and nearly everywhere you look in the media.

You will see catchy headlines such as, “Lose 10 Pounds in a Week with No Exercise at All!”, and “Eat What You Want and Still Still Lose Weight”  The marketing ploys don’t end. They will use any tactic necessary to get you to buy their product(s).

Along with the vast amount of exercise information coming to us at every conceivable angle, there are many myths leaving the consumer thoroughly confused.  In this article I will be discussing several exercise myths, giving you the facts and dispelling the fiction.

Myth #1: Exercising with weights will bulk you up. Fact: – Excess calories from protein, carbohydrates, and fat will bulk you up, not resistance training. Fat is bulky and inactive while muscle an active, lean and dense tissue.  The more muscle you acquire, the more fat you will burn at rest and during activity.

Myth #2: Muscle weighs more than fat. Fact: – A pound of muscle and a pound of fat weigh the same, a pound. As previously stated, muscle is more dense, and takes up less space than fat. Adding muscle to your physique will create curves and make you appear smaller in the absence of excess fat.

Myth #3: If I stop weight training, my muscle will turn to fat. Fact: – Muscle cannot turn into fat any more than fat can turn into muscle. The two are not interchangeable. They are two completely different tissues. You can increase or decrease fat and muscle, but the two cannot change into the other…. Ever!

Myth #4: Crunches will make my abs visible. Fact: – Crunches will build the abdominal muscle, but your abs won’t shine through until you remove the layer of fat covering them. When it comes to “ripped” abs, they are built in the kitchen, coupled with proper exercise.

Myth #5: Weighted crunches will make my midsection thick. Fact: – The abdominal muscle is a thin layer of muscle tissue, and not able to grow much in size like other body parts.  Therefore, adding resistance to your abdominal training will just increase your midsection strength. It is the oblique exercises such as side bends and twists that can contribute to a thick waist.

Myth #6: Exercise burns fat. Fact: – Exercise burns calories, and eating correctly with added exercise can aid in fat burning. Weight loss is not a one-shot approach. There are many angles, and you have to tackle each of them in small to moderate amounts. Knowing the right food combinations can give you the advantage on fat burning.

Myth #7:  Exercising with light weights and a lot of reps will get me defined. Fact:  Training with light weights will build muscle endurance. If your goal is to get defined, you should also incorporate a healthy diet balanced in macronutrients and add some cardiovascular exercise.

Myth #8:  I just want to tone up, not build muscle. Fact:  When you weight train you build muscle. There is no “toning” about it.  As a woman, you have the ability to control the amount of muscle you add to your frame to a certain extent.  Hormonally, women will not build a large degree of muscle mass. However, you can add more muscle size by increasing your protein intake and overall calories.  For a woman to add a lot of muscle, it takes a lot of hard work and dedication, and sometimes steroids.

Final Thoughts….

Now that we have dispelled exercise fact from fiction, you are better equipped to get in the shape you desire.  Always strive for excellence and keep a positive attitude.

Are you Eating to Fill a Void?

Are you eating for emotional reasons?

Maybe you eat to celebrate a positive achievement or to punish yourself for some type of failure. Can you remember times as a child when you snuck food or sugar because you were scared, sad, or upset? If any of these sound like you, you may be eating simply to fill a void in your life. It’s easy to do, because there are so many great tasting foods but sadly some of them are actually NOT healthy for you.

Filling a Void With Comfort Foods Can Be Unhealthy and Dangerous …


A lot of the “comfort foods” commonly used as an emotional crutch are unhealthy, and even dangerous when taken in excess. So if you are eating for the wrong reasons, emotional, mental, or spiritual ones, you could be treating your problem with food which in turn creates even more issues in your life.

You begin to live in a dangerous cycle where you feel bad about your emotional eating habits which leads to depression and low self-esteem.  You then treat this pain by eating… again… so you stay in a never ending emotional roller coaster. In a very short period of time a healthy individual can suffer drastically and significantly, both emotionally and physically, by eating for the wrong reasons.

If you have just lost a loved one, you may turn to food to soothe your feelings. Research has shown that fat, sugar and salt make us feel good which is why most of the “comfort foods” we enjoy as a child are loaded with sugar, fat, salt, or a combination of all 3.


Dopamine, Endorphins and Their Effect on Emotional Eating


The problem arises when you gorge yourself on foods heavy in carbohydrates, starches, sugars, fats, and salt. The chemicals in those types of food naturally release endorphins and dopamine in your brain. Endorphins are a “feel good” chemical, and dopamine slowly lowers the effect of fat, sugar-filled and carb-rich foods on your brain.

This means that in order to soothe yourself, you require more of these foods to deliver the same response over time. In this way, eating to fill some void or a missing component in your life can very naturally, and very gradually, lead to obesity, health and cardiovascular problems, poor circulation and a host of physical ailments.

Coping with loss or any other major void or absence in your life is very difficult. Get help from your friends and families emotionally. Turn to a psychiatrist or food addiction specialist for more answers. The next time you feel the urge to eat, ask yourself if it is for emotional or physical reasons. Mistreating an emotional problem or void with food usually leads to poor health, as well as more physical and emotional stress.


Is There Hope?


Emotional eating effects a lot of people, including me. I never realized I had this issue until recently. It really peeks its ugly head out on weekends. I find myself in the kitchen pantry looking for something to munch on, even when I am not hungry… I get so bored sitting at home doing nothing that I just need to do something to fill the void of boredom. After I binge I end up reeling in an emotional rollercoaster of guilt because I know better, but I do it anyways.

That guilt causes me to eat even more to “feel better” which just ends up making me feel worse. Trust me when I say,  you are not alone… Over the years, I have found some tips and tricks to tame my emotional eating habits, making them much less frequent.

Now, I want to help you get your emotional eating binges under control. If you are ready to start getting your emotions in check and get your binge eating under control take my FREE Stop the Binge eCourse.