There are plenty of exercise misconceptions, some of which may be holding you back from your best body.Do the following five exercise myths sound familiar? This may be exactly what you need to hear.Exercise on an empty stomach burns more fat.According to this theory, if there’s no fuel in your body to burn then you’ll end up burning fat, but research has proven otherwise. Instead of pulling the energy from stored fat, there’s a better chance the body will look to energy in the bloodstream and muscle stores. Further drawbacks to exercising on an empty stomach include shortened workouts due to lack of stamina and dizziness or nausea from low blood sugar.Instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise.Cardio is more effective for weight loss than weights.For some reason, women seem to love the idea that they will burn more fat by running on a treadmill than by lifting dumbbells. Sorry ladies, but cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.If your goal is weight loss, then make friends with some dumbbells.If you exercise enough, then you can eat anything you want.This myth makes me cringe, as I’ve seen so many people throw away their hard-earned fitness results by overeating. Even if you exercise daily at an intense rate, diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients.For optimal fat burn, exercise longer at a low intensity.Wouldn’t it be nice if this one were true? Then, instead of pushing it hard in the gym, we could all simply go for a nice, long stroll to burn fat. Umm, usually if something sounds too good to be true that’s because it is.Intensity matters when it comes to getting great results, so challenge yourself.Unless you exercise often, exercise is a waste of time.I hear this myth as an excuse from people who haven’t started an exercise program because of the idea they won’t be able to exercise enough to make it count. Research continues to prove that any exercise is better than zero exercise. So, you can only exercise once a week? Do it.Any exercise is better than zero exercise.Five quick fitness tips1. Be consistent: Exercise at least three times each week.2. Be challenged: Keep your routine intense.3. Be patient: True fitness results take time.4. Be excited: Find a form of exercise you love.5. Be advised: Call in a professional for premium results.RECIPE OF THE MONTHBeef and broccoli dinnerHere’s a delicious weeknight dinner recipe that’s quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. Servings: 6Here’s what you need:2/3 cup coconut aminos or low-sodium soy sauce1 1/2 tablespoons fresh ginger, minced4 garlic cloves, minced1/2 cup filtered water1/3 cup pure maple syrup, grade b3 tablespoons arrowroot starch2 tablespoons olive oil, divided1 bunch green onions, chopped4 cups organic broccoli, cut into small pieces1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips1. In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.2. Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, saute for 5 minutes. Remove from skillet.3. Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.4. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.Nutritional Analysis: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber and 34g protein
