Debunking some exercise and diet misconceptions

Just as one diet and exercise myth is laid to rest, it seems another one is ready to take its place. Some of the most common misconceptions include:

Myth: Gaining body fat is inevitable as we age.

Reality: Although our metabolism slows as much as 5 percent per decade after age 40, much of this is due to insufficient amounts of exercise, which leads to loss of muscle and bone over time. The less muscle and bone tissue we have, the fewer calories (energy) we need. At this point, we rarely adjust calories downward to compensate for this loss.

To compound matters, the more we sit, the more we tend to eat. This double whammy of less energy expended and more energy eaten results in the inevitable increase in body fat, especially around the waistline. Excess abdominal fat predisposes people to higher incidences of type 2 diabetes, blood pressure, cholesterol and cardiovascular disease.

To rev up the metabolism again, it is important to do resistance training on a regular basis, to restimulate bone and muscle growth, at minimum, two to three times a week. Choose exercises that work all of the major muscle groups, which include the legs, back, chest, shoulder, biceps and triceps.

Increasing your strength lessens your risk of injuries, makes everyday tasks easier to manage, and goes a long way toward maintaining a healthy weight.

Myth: Drinking ice water will help you lose weight.

Reality: Our bodies strive to maintain a temperature of about 98.6 degrees F. The burning of body fat, one of our primary energy sources, generates heat and is part of this process. Lowering the temperature of the body through external conditions such as going out into the cold when not properly dressed, swimming in cold water, or drinking ice water does create an increase in metabolism; however, this increase is rarely enough to create significant fat loss.

Drinking a half-gallon of ice water a day, for example, can help burn an additional 70 calories. Both shivering and sweating burn calories, although this, too, is usually not enough to produce significant weight loss for most people.

Myth: When you stop exercising, muscle turns into fat.

Reality: It is physiologically impossible for muscle to change into fat or vice versa because they are two different types of tissue. Calories eaten begin to feed fat cells if they aren't needed to fuel the muscles, resulting in changes to body composition.

The keys to maintaining a higher ratio of muscle to fat is related to everyday diet and the consistency and intensity of physical activity. Some ways to create exercise intensity are to try a new activity, increase weight loads, sets, reps or speed of movement.

Working out at the gym is a great way to stay healthy, lean and toned, but any activity burns calories, and so for long-term success, find things that you enjoy, which will keep you motivated.

As for diet, the majority of meals don't include nearly enough fruits and vegetables and whole grains. These foods contain necessary nutrients and fiber, so take a good look at your food choices to see where improvement can be made.