Monday Myths Debunked - My muscle will turn into fat if I don't exercise

Let's face it - We have all heard the old adage that a lack of exercise will result in all that hard earned muscle becoming nothing more than fat on our body and a roll hanging over the top of our jeans.

Just look at this poor dog here...I am sure his owner (a regular dog walker) had to take a business trip and when he got back Fido had turned into the pic you see below!

[photo courtesy]

All kidding aside, apples can't turn into oranges any more than muscle cells can turn into fat cells.

Muscles that aren't being used atrophy, or shrink, but they do not disappear. If you keep eating, but stop exercising, you will inevitably gain fat. That combined with your muscles shrinking from lack of use is what causes people to think their muscles simply became fat.

In reality, the balance simply became skewed resulting in a less toned look.

Wondering Wednesday - How to workout when you suffer back spasms

Today is my first "Wondering Wednesday" post. From now on, I will take fitness and nutrition questions from blog readers. I will take these questions throughout the week, and answer them each Wednesday. These can be anything from a generic question about a specific exercise, to a complex question  concerning what type of workouts are appropriate for cancer patients. I have a wealth of knowledge, and years in the industry. I know it can be difficult to get educated answers off the Internet, so I am creating this forum for people to ask me anything they are curious about.

Our first question: "When you are having back issues, such as tightness that causes spasms, what is the best way to exercise without suffering an injury?"

This a problem many people suffer. Back issues plague many Americans, whether it's the lower back or upper back around the neck and shoulders. First, it is important to understand the reason a muscle spasms is to restrict movement to protect the muscle group from further injury. Listening to your body is important. Walking and swimming are the best exercises for you to begin with. Always make sure you perform some safe and gentle stretches at the end of your cardio workout - I will send you some via email if you contact me directly at rockworkout {at} gmail [dot] com. After a few weeks of walking/swimming, add abdominal and back strengthening/stretching combinations to help strengthen weak muscles, and stretch tight areas. Working on your postural muscles with the help of a physical therapist or knowledgeable trainer will help in the prevention of future flair-ups.

Monday Myths Debunked - No Pain No Gain

How many times have we heard the saying, "No pain, no gain" - when we train, when we played organized sports, from our old coaches, maybe even from our parents.

There are myths that get stated as fact on a regular basis, and if heard enough, people start to believe them as just that. However, this all too familiar quote can be very detrimental to those believing it to be accurate.

"No pain, No gain" implies we must be hurting in one way or another to see results. The truth? While an intense workout will undoubtedly result in some soreness one or two days after, pain should not be felt during an exercise.

If your shoulder is popping, or you feel pain in your elbow do not assume it is as it should be and continue. If your knee is hurting while doing a specific exercise, stop and ask a trainer if there is a better way to perform the exercise. You would be amazed if you knew the multiple ways in which to modify an exercise. If there is not a way to modify, the trainer should be able to give you a new exercise that will target the same muscle group, but will not negatively impact the area where you are feeling pain.

We all have little glitches in our bodies. Many times, old injuries suffered as kids on the basketball court will resurface as we age. That shoulder you dislocated in football 20 years ago may not have caused many problems, but as you get older you may feel it clicking when working out. Don't assume all is well, while thinking, "Ahhh, no pain, no gain" because you will most likely injure it further.

It is always good to consult with your doctor before beginning any intense training. The last thing you want is to work hard at getting in better shape, only to be forced to stop by a nagging back injury. The point of exercising isn't to push through pain but to take things as slow as your body needs to strengthen its weak points, benefiting you greatly in the long run.

There's No Denying It - Size Matters

Are you looking to shed some pounds but can't fathom becoming one of those people that weighs food, counts calories or deprives themselves of something they want?

We have all heard of portion control, but often times we are unaware of what proper serving sizes are and how to divide it on our plates.

In America, portions have continually grown over the years making it nearly impossible to remember what a healthy serving size actually was before the "super-size" era. Unfortunately, as our food portions have been super-sized so have our waistlines. In fact, many people don't need to diet, as much as they simply need to cut back the amount of food they are eating.

A woman in the UK created The Diet Plate® which has portion sizes drawn into the plate, taking away the guesswork that is often inaccurate. There is no need to count fat, calories or carbohydrates, as this plate does it for you by providing guidelines for calorie controlled portion sizes. In addition, this plate comes in a female and male version so portion sizes are altered accordingly.

What is an actual serving size?

To give you a frame of reference, this is the American Cancer Society's measuring stick for "normal" portion sizes:

~ 1oz meat: size of a matchbox

~ 3oz meat: size of a deck of cards or bar of soap. This is the recommended portion size.

~ 8oz meat: size of a thin paperback book

~ 3oz fish: size of a checkbook

~ 1oz cheese: size of 4 dice

~ medium potato: size of a computer mouse

~ 2Tbsp peanut butter: size of a ping pong ball

~ 1/2 cup pasta: size of a tennis ball

~ Average bagel: size of a hockey puck

That was eye-opening, I'm sure. I know when I go to my local bagel shop for breakfast, the bagels are much larger than a hockey puck. And I recently purchased potatoes from my local farmer's market, and they were double the healthy serving size.

Now, you don't need to rush right out and buy The Diet Plate® but it is a very novel idea, one that would help many realize just how much they are eating in comparison to what they should be eating. However, if you don't want your nightly dinner plate to resemble a food puzzle, here are a few more tips for controlling your portions:

Tip 1: When you eat out, ask for 1/2 your meal to be bagged before eating. This will ensure you don't "pick" at your food or eat too much. Instead, you can look forward to enjoying it again for lunch the following day.

Tip 2: Don't "eat from the bag" Instead, place a serving size in a bowl or on a plate to avoid overeating. Let's face it, it's just too easy to keep reaching back into the bag for more!

Tip 3: Share an entree with a friend when eating out. If you aren't a fan of leftovers (much like myself) sharing meals will ensure you don't overeat or waste food.

For more tips on portion sizing, as well as additional tips for portion control visit the ACS Web site. If you think all that information is too much to worry about, look into The Diet Plate®. It takes the guesswork away, and will help you on your journey to a healthier you!

Childhood Obesity - What Can You Do Differently?

{Image Courtesy}

Healthy habits are something we acquire early in life. It's like that quote, "All I ever needed to know I learned in kindergarten." It's amazing how much of what we achieve in the future, is based on what we learned as children.

As youngsters, we are introduced to concepts like coloring in the lines and following class rules. Throughout life, we will be reminded of these lessons when we sign contracts, negotiate deals and write resumes. It's at these times we will think back to our teachers who instilled patience while working towards something beautiful, as well as accountability for our actions (even if it meant learning to keep quiet when others are speaking.)

My point is, we learn most of life's basic principals and skills when we are young. One of the most important things for children to learn early is an appreciation for their overall health. Now, I don't expect your child to turn down a brownie and request a tomato slice. But we need to teach them balance.

With the childhood obesity rate on the rise, it's time to take stock of what we are doing differently with today's youth. For starters? Video games and inside amusement. Looking back, I can remember jumping rope, playing kickball, and participating in league sponsored sports. Now, kids are entertained with video games that leave them glued to the couch for hours!

It's time to get kids involved in team sports again. Going back to my earlier point, we learn a lot about life through team sports. Kids learn to share the spotlight with others and grow closer in defeat. Football players learn they can't win without the help of others. Baseball players learn that it won't always be their day, but their teammates will step-up and help pick up the slack. Cheerleaders learn there must be trust among squad members to successfully execute a stunt.

We live in a society that demands instant gratification, which is a terrible thing to teach our kids to expect. We speed through fast food joints, get each child a different meal, rush home, gobble down the food and separate to do our own things. Instead, take the 20 minutes to cook a healthy meal. Try getting the kids involved so they will look at food with an understanding. Teach them what is healthy and explain why you will put more veggies on their plates and only minimal amounts of meat. They may moan and grunt about it, when they'd rather be playing, but as they grow older that knowledge of healthy v. unhealthy will stay with them.

Take a moment and think back...even write down...the things you remember learning in kindergarten and how they have transferred to your adult life. Now, use this knowledge to form a plan for your children. Check the local sports leagues and ask your child what interests them. It's important to show your child that you will be their biggest fan! Make a point to practice with them, teach them new skills and attend all games!

Don't think you are off the hook either. This is the chance for you to set the example you may or may not have had growing up. Fix healthy meals and let your kids see you exercising regularly. Make the change as a family and kids will be more likely to follow your lead without much hesitation. Just remember, this can't be a spur-of-the-moment change...this is a lifestyle change that will lead your family down a path of health and physical well-being.