Research now shows that exercise is not only a good idea but a necessity to achieve optimal health.  Regardless of your age or current health condition, an exercise program can be developed to suit you.  All exercise is not created equal and we must investigate the common myths that may place you at risk of injury or a lack of results.

Any Time is a Good Time to Exercise

One of the most common excuses that will prevent an individual from exercising is a lack of time.  Finding time to exercise can be a challenge, so exercising any time during the day has some benefits.  However, if you desire the greatest benefits of exercise one should exercise early in the morning.

Human growth hormone (hGH), a muscle building and fat-burning hormone in the body has been shown to spike between 5:00 and 8:00 am.  It is important to exercise on an empty stomach due to other hormones such as insulin and cortisol that will trigger fat storage.

To Burn the Most Calories -- Focus on Cardio

Weight lifting and cardiovascular exercise (walking, running) both burn energy but high intensity, short duration exercise can boost your metabolism for up to 36 hours after your work out.  Traditional cardiovascular exercise has been shown only to burn energy during the exercise session. 

High intensity, short duration exercise has been found to boost hGH and inhibit cortisol activity.  This hormone activity allows one to become a fat-burning, muscle-building machine in just minutes a day.

You Need A Gym Membership

It is more important that you have a home membership.  Research has shown that many people find it easier to exercise at a home-based fitness program versus a gym.  Many individuals are not comfortable going to a gym, it may cost too much or it is not conveniently located to consistently work out. 

However, a home-based fitness program may not give you the motivation that you require.  It is very common to need an accountability partner at a local gym, but it is not necessary for many.  The best program is one in which you can participate on a consistent, regular basis.

You Can Eat Anything If You Exercise

Exercise stimulates your metabolism and the extra energy output stimulates one’s appetite.  Effective and efficient exercise must be fueled with the correct nutrients to yield the best results.  It is very common for an individual to sabotage results by not modifying their other lifestyle factors such as drinking alcohol, smoking or eating poor dietary choices during a fitness program.

To lose weight or maintain your current weight one must evaluate the quality of one’s diet.  The consumption of healthy fats, carbohydrates and protein is necessary to achieve desired outcomes.

Eat Carbohydrates Before You Exercise

Research is now showing that eating carbohydrates before working out sabotages your workout and results.  Carbohydrates break down into sugar and will cause a spike in insulin and cortisol in your body.  Insulin and cortisol are stress hormones that break down muscle, promote fat storage and inhibit exercise recovery. 

It has been found that the quality of your nutrition after exercise is more important that before.  Consuming a high quality protein within 30 minutes after the workout is one of the most important recommendations to build muscle and burn fat.  High quality proteins include the following:

·         Eggs

·         Whey protein

·         Lean beef or chicken

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