Old Rule 1: Drinking water/Green tea can help you lose weight
New Rule: Many sources tout drinking copious amounts of green to be the all-curing panacea of the Gods.Hell seriously how would green tea help you are consuming more than you need? If you've heard that drinking lots of water improves your skin Yes i agree but how does drinking tons of water with a cheese burger make you lose weight?
Oh, and that whole "recommended eight glasses a day" thing? Also false. You should drink as per your body needs.The best indicator that you are dehydarated is Thirst.Thirst is your body telling you you are dehydarated.Dont get to being thirsty drink water through out the day
Old rule 2: Stretching before working out is crucial to preventing injury
New rule: Stretching after a workout can be beneficial, but stretching before a workout actually doesn't increase your range of motion. In fact, some studies suggest that stretching destabilize muscles, making them less prepared for strenuous exercise, especially if you're doing something like weight-lifting. Instead, do a warm-up, which gets your blood pumping.
Old rule 3: Vegetarian diets are healthier than meat-inclusive ones
New rule 3: Sure, eating lots of veggies is healthy. But in general, cutting out an entire food group -- even if it is one that can be high in saturated fat -- is bad idea. Meat is a key source of iron, which keeps your energy levels up, allows you to think clearly, and produces enzymes that fight infection. Moreover, Iron deficiency increases a woman's risk for postpartum depression.
Vegetarians often try to get their iron fix through lentils, beans, fortified cereals and tofu. However, you're still missing protein. Make sure to eat eggs, dairy products, or soy at every meal to get your animal-friendly dose.
Old rule 4: Lifting weights will make you look bulky
New rule 4: If you've been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times the more testosterone than women, which is why they can bulk up so noticeably. But for you to reach Arnold Schwarzenegger proportions would require you to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids).In fact, "strength training will help you Lose faster and keep it off in the long run," If you also do cardio, it'll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don't focus all your efforts on the elliptical machine -- some bicep curls could actually help you reach your ultimate goal.
Old rule 5: Sports bras are just to prevent painful bounce
New rule: Wrong -- sports bras are to prevent painful bounce and permanent breast sag. That's right -- it's not just old age and gravity that'll weigh your chest down. High-impact activities, like jogging or aerobics, can stress your Cooper's ligaments (the connective tissue that keeps breasts firm), causing your breasts to sag more quick Replace workout bras every six months to a year.
Old rule 6: A hot bath will prevent muscle soreness
New rule 6: Cold water is a better bet"Immersing yourself in chilled water is like an ice pack for your entire body,"
When you exercise, your blood vessels open wider and stay that way for at least an hour afterward. Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Colder temps constrict vessels, limiting the amount of waste product that accumulates
Old rule7: Running is counterproductive to strength training
New rule 7: Sounds like you need to find a new trainer! "Running is definitely not counterproductive to building muscle, unless you're looking to dramatically increase muscle mass"In fact, as a weight-bearing exercise, running helps develop more lean muscle mass in the lower body -- which also keeps your bones healthy."
That doesn't mean it's a substitute for strength training, though. "Include lower-body strength moves like squats and lunges and upper-body moves like push-ups and pull-ups to reduce injury risk, increase stamina, and boost metabolism,"
Old rule 8: Holding weights while doing cardio increases calorie burn
New rule 8: Yes, but not enough to make it worthwhile. The added intensity of holding weights while doing cardio does bump your calorie burn slightly, but it can also lead to elbow and shoulder injuries. "The risks outweigh the benefits,"You'll expend more energy if you increase the weight you carry, but excessive or uncontrolled movements can damage the joints or cause muscle injury."A better option for blasting extra calories: Increase your speed or resistance level on either the treadmill or the elliptical machine.
Old rule 9: Fresh fruit is better than frozen fruit
New rule 9: Actually, no. "With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket,During that time, it can lose a lot of its nutrients, especially vitamin C."In contrast, frozen fruit is often picked and frozen at the peak of freshness. It's also a better choice for concocting smoothies. But watch out for frozen fruits in syrup -- it packs extra calories.
Old rule 10: Doing crunches and ab workouts will get rid of belly fat
New rule 10: You can do crunches till you pass out, and you still might not get a six-pack. Why? If you have a high percentage of body fat, your abs will be covered with -- you guessed it -- fat. And no, doing ab exercises won't necessarily make you lose that belly fat, either. The truth is, you can't spot-train (otherwise, wouldn't we all be running around with flat stomachs and slim things?). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent.