#1  Muscle turns to fat when you stop working out.

False. Muscle will lose size when you stop working out, but most people still eat like they were still working out, taking in more calories than they expend.

#2  Women will look like men if they work out with weights.

False. Men produce more testosterone than women, giving them more dense and bigger muscles. Women that work out will define more red fiber muscles and give their bodies shape and definition, rather than size.

#3   To not gain fat, take in only protein after a workout with weights.

False. The protein is needed to rebuild the muscles torn during the workout, however, you need to replenish the energy expended during this workout, or muscle will break down to do it for you. This is where a starchy carbohydrate is best to replenish glycogen in the liver and muscle cells, and glucose in the blood.

#4   Do cardio before weights to warm up the body.

False. Cardio will deplete the blood of glucose needed for energy, taken in as glycogen by the muscle cells. You may do cardio for 30 minutes and only lose glucose and not fat. Do cardio after the weight workout when blood sugar is low. This way, the body will use fat as the energy source.

#5  I only have 20 minutes for cardio, so I’ll increase the resistance to
burn fat.

False. Muscle contraction burns glycogen in the cells. Fat is too dense to be used for muscle contraction. It’s a slow release energy source and will respond to low heart beats per minute and only when blood sugar is low. Do cardio first thing in the morning, or at least 3.5 hours after your last meal.

#6    To lose fat, eat plenty of fruit.

False. Fruit contains a sugar called fructose. The liver can’t convert it to glycogen, energy for muscle contraction. It will store it as fat. When attempting to lose fat, small snacky meals consisting of protein like lean meats and
complex carbohydrates like vegetables will keep sugar low in the blood and will prevent an insulin release that will store excess sugar to fat cells.

#7    Don’t eat any carbs after 6 at night if you don’t want to get fat.

False. If you work out late with weights, let’s say 9 pm, and will eat at about 10:30, you’ll need to replenish glycogen and glucose levels, or muscle will break down to do it for you. Remember, the stomach has no clock and doesn’t know what time it is. The carbs you take in will be sucked in like a sponge by the blood and liver. Then the protein will
start repairing the damage because growth hormones have been produced to help repair.

#8    I don’t need supplements. I get protein from lean meats.

False. When working out, not only do you need protein for the repair of muscle tissue, but you need it quick. A workout will produce high levels of testosterone and produce growth hormones. Meat takes from about 5 to 7
hours to get to the liver where it can be sent for repairs. Protein powder will do it in about 2 hours or less. You want protein as quick as you can. Which would you choose.

#9   Before a workout with weights, I eat oatmeal, fruit and a protein
shake.

False. Oatmeal, despite being a good carb to eat, is too slow and will not produce enough glucose for a full workout. Fruit, a complex carb is also a slow release sugar carb, but fructose will not be converted to glycogen in the liver, making it not a good carb for a muscle workout. Protein takes too long to use as energy and is also a slow release energy. The body will use as much glycogen as is available from the liver and uptake glucose from the blood, as much as is allowed. When glucose is low, muscle will be used.
Hint: When this happens, your sweat will smell like ammonia, which is produced when muscle is used as energy.

#10    To build big arms, train them every day.

False. Muscle needs time to recover. When overworked, they will give up size, and joints will be
sore. To build a good body, you need to give it time to recover. A body
part should only be worked once a week. It doesn’t seem like much, but
believe me, it is. Try it.