/ Amrit's Shape Up: Get Fit & Fabulous

by Anokhi Admin

Amrit’s Shape Up: Get Fit & Fabulous

Jul 29, 2013

Spring into action: Out with the old & in with the new! Fitness myths revealed

As you step outside you're greeted by chirping birds, the warmth of the sun and blossoming flowers. You take a deep breath in and a deep breath out . . . ah, spring is in the air! Spring is a time for rejuvenation! Over the years I have come across many fitness misconceptions. Here are some simple facts on how to achieve your best body this spring:

Myth #1: Women will get too big from weight training

FACT: This is so far from the truth! As women, we only have one-tenth the testosterone levels as men, so it is impossible to get "big and bulky." What weight training will do is increase metabolism much more than cardio will while simultaneously burning fat. Women will get a shapely butt with stairs, walking up inclines, lunges, squats and stiff leg deadlifts. Resistance training is a must on your to-do list this spring.

Myth #2: You must work out at least two hours a day to get results

FACT: I thought the same but wanted results without spending hours at the gym. In my personal experience, alongside some of the top trainers and athletes in the industry, high intensity training (HIT) is the key to results. By training 30 minutes a day, 3-4 times a week, you can increase your metabolic rate, increase fat loss, increase lean body mass and sculpt your dream body. Like everything else in life, it boils down to quality, not quantity.

Myth #3: You should skip breakfast

FACT: NEVER skip breakfast! This is by far the most important meal of the day. Think about it: your body has been fasting all night and your metabolic rate is at an all-time low, burning very few calories. Therefore, you need to "break-the-fast" and rev up your metabolic engine to stay fit. Ever notice that when you skip breakfast you have a tendency to eat unhealthy snacks or a larger lunch? Think protein for breakfast to keep you feeling fuller until your next meal-egg whites, natural peanut butter on whole wheat toast, non-fat yogurt, protein shakes . . .

Myth #4: Eat three square meals daily

FACT: Wrong again! If there is one thing I want you to do today, it's to break that thought pattern and start to eat 5-6 small meals daily. This will increase metabolism, improve nutrient absorption, and stabilize blood sugar levels. When I stepped on stage last year at the World Bodybuilding Fitness Federation, I was in the best shape of my life and I placed in the top five. My secret? I ate 6-7 small meals daily and never skipped breakfast! Meals should consist of lean proteins, complex carbs, essential fats and raw fruits and vegetables.

Myth #5: I'll get a flat stomach if I buy an ab machine from those infomercials

FACT: Spot training does not work! These infomercials can be very misleading because, as I always say, "abs are made in the kitchen." Proper nutrition is key, along with resistance training to increase muscle tissue and cardio activity to burn extra calories.

Myth #6: Weight machines are better than free weights

FACT: Initially machines may seem safer, easier and non-intimidating. But I've found that they do not train movements naturally, they only target specific muscle groups and do not teach your muscles to balance like free weights do. When I started power-lifting, I was taught 90 per cent on free weights and found that with proper technique, I achieved better results in terms of my strength, endurance and tone. Health is wealth, so spring into action and use some of these fitness tips to get healthier, leaner, stronger, more energetic, and most importantly, happier! Spring is a time of rebirth in the blossoming sun and there is no downside to looking and feeling better!

In a fitness funk? Email her at [email protected]

_{BY: AMRIT DHALIWAL / PUBLISHED: MARCH/APRIL 2010 ISSUE

(PHOTO COURTESY OF AMRIT DHALIWAL)}