There are several fitness falsehoods out there – like when an instructor says “come on, this should hurt!” (it shouldn’t) or “squats blast thigh fat” (nope, but they strengthen your thighs…) Here, trainer Kim Lyons weighs in on these and more workout myths:

You can target specific areas

“Don’t buy into the myth of spot exercising to reduce fat in a particular area,” Kim says. “While it’s true that strengthening exercises will target specific muscles – for example, crunches strengthen your abdominal muscles – no exercise can burn fat in a specific area.”

Exercise should hurt

Whether you’ve been told “No pain, no gain,” or that you should “feel the burn,” the reality is that exercise doesn’t have to be painful to be effective. “In fact, pushing yourself too hard, too fast will most likely lead to an injury – not a fit physique,” Lyons says.

If you strength train, you’ll get bulky

“While resistance training helps you maintain your lean muscle mass, building substantial amounts of muscle is very difficult, especially when you’re losing weight,” says Kim. “Unless you’re a bodybuilder following a programme designed to increase your muscle mass, you won’t bulk up.”

There’s a quick fix

“Don’t buy into advertisements that promise certain fitness equipment or activities will get you in shape quickly or with no effort,” Kim says. “When it comes to fitness, slow and steady wins the race.”

If you exercise, you can eat whatever you want

“While exercise does burn kilojoules, what and how much you eat still matters – a lot,” Lyons says. “For example, a 1.5km walk burns about 400kJ – so you’d have to walk for 15km to burn off the typical 5 000kJ fast-food meal of a hamburger, fries and a soft drink!”

Good posture, better blood flow, and confidence

It’s easy to forget to stretch. It’s often overlooked because the results are not as visible as lifting weights and squatting – or so you thought. Stretching can lead to better posture, fewer aches and pains, greater confidence, and a cheerier outlook on life.

“That’s because stretching increases your blood flow and circulation for a healthier body and sends oxygen to your brain for a clearer mind and sunnier moods,” says Peggy Hall, wellness expert.

Great for glutes

When we’re at work, we do a lot of sitting, but did you know sitting is tough on your body, especially on your glutes? Sandra Hahamian, certified personal trainer, says that when you’re sitting, the nerves that activate your glutes can shut down in a very short period of time.

“If you are a repetitive ‘sitter,’ the glute muscle begins the process of atrophy. This means that the glute muscle begins to degenerate (not in a good way). When your glutes shut down, other muscles and joints in your body become over-stressed and can result in pain in places such as the knees and lower back,” Hahamian adds.

The most effective way to combat this problem is to keep your glutes active. “Getting up and stretching your glutes and hip flexors is a good first step to wake up these muscles. Whether you work out or not, stretching these tight muscles can reduce future injury and pain,” she says.

Terrific for your thoracic spine

Your thoracic spine, which is located in the middle of your back, is very important to stretch and keep moving. Simple rotational stretches throughout the day are extremely important if you drive, sit, or just stay in one place for a few hours of the day, Hahamian says.

“When the thoracic spine becomes tight, it can create many problems up and down the chain of the body,” she says. “I have seen my clients’ necks, shoulders and chest tighten up or become unstable and weak with a tight thoracic spine.”

Better balance

Daily use of muscles can cause them to get tight, especially if you regularly carry a purse or backpack. “The heavier the bag, the more your body can tighten up on one side,” says Nicole Palacios, certified personal trainer. “Stretching can alleviate muscle tightness and bring your body back to feeling better balanced.”

Workout wonders

And obviously, if you are working out, stretching can do your body wonders. “After exercising, your muscles may feel tight. During weight training, your muscle length shortens; this can leave you feeling tight and sore,” Palacios says. “Directly after your workout, you should stretch the muscles that you just trained to feel less tense.”

Getting your sweat on does more than just tone the outside of your body – it also causes a series of chemical reactions that help with everything from your mood to your memory. Learning what is happening in your brain can help you use it to your advantage.

A smarter brain

When you exercise you are stressing your body’s systems. This mild stress starts a chain reaction to repair the damage by causing your brain to generate new neurons, especially in the hippocampus—the area in charge of learning and memory. These denser neural connections lead to a measurable increase in brainpower.

A younger brain

Our brains begin to lose neurons starting at about age 30, and aerobic exercise is one of the few methods proven to not only stop this loss but build new neural connections, making your brain operate like one much younger. And this is beneficial regardless of age, as research shows that exercise helped improve cognitive function in the elderly.

A happier brain

One of the biggest stories from the past year is about how exercise is just as effective for relieving mild depression and anxiety as medication. And for more severe cases, using exercise in conjunction with anti-depressants produces better results than the meds alone.

A stronger brain

Endorphins, those magic chemicals revered for causing everything from the “runner’s high” to an extra push at the end of a triathlon, work by inhibiting your brain’s response to pain and stress signals, ergo making exercise less painful and more fun. They also help your brain become more resistant to stress and pain in the future.

So how is it that with all of these great benefits we still find it hard to get going?
Blame one last trick of our brains: our inherent dislike of delayed gratification. It takes 30 minutes for the endorphins to kick in and as one researcher put it, “While exercise is attractive in theory, it can often be rather painful in actuality, and the discomfort of exercise is more immediately felt than its benefits.”

But knowing this can help you conquer the instinct. Figuring out how to work through the initial pain reaps benefits far beyond looking good on the beach.

If your primary goal is to look better – with or without your clothes on, it’s important to note that exercise is only one part of the equation when it comes to getting lean. Proper nutrition and quality sleep are the two most important factors that need to be addressed if you really want to change your body composition. Both of these things help to optimize your hormonal physiology, which controls your metabolism.

Now, if you only have two days to dedicate to training, do a total-body metabolic workout routine on both of those days. What does that mean? Pick 5-8 exercises and sequence them in a giant circuit. Use predominantly multi-joint exercises such as deadlifts, chin ups, and pushups because they incorporate a larger number of muscle groups, which will ultimately lead to a greater amount of energy expenditure (i.e. kilojoules burned) during and after the training session. By working lots of muscle groups simultaneously you burn more kilojoules and tone up faster while spending less time at the gym.

Try this challenging, total-body workout designed by trainers Kim and Richard Woolrich from the South African Sports Science Institute.

Banish cellulite, lose weight and fight flu – who’d have thought you could do all this with just a pair of running shoes?

Exercise is key in any sound health or weight-loss programme. So why not choose an option that requires the least hardship, expense and schlep, but offers the most benefits? Running’s not only a great way to get some fresh air, it’s also a good way to make the most of the great outdoors, and you can do it anytime, anywhere — with your partner, with friends, or in solitude if you choose. Need more convincing? Then check out this impressive list of benefits.

Keeps wrinkles at bay

Scientists at Rutgers University in the US say the increased circulation from exercise delivers oxygen and nutrients to skin cells more effectively, and flushes toxins out. Exercise also enhances collagen production, which helps to reduce the appearance of wrinkles and speeds up the healing process. Just don’t forget to apply lashings of sunscreen on everyday, whether it’s sunny or not, as those benefits could soon be undermined by sun damage, warns Shape beauty editor, Elsa Krüger.

Makes you happy

One word: endorphins. Every seasoned runner will smile knowingly when you ask why they’re addicted to it. The so-called runners’ high is an open secret. “There’s nothing quite like the euphoria you get after a long run,” says Sarah Murphy, a 28-year-old runner from Cape Town. “It’s definitely part of the reason I love to train and race. I wouldn’t consider myself a serious athlete, but if I miss a run, I feel withdrawal symptoms. It must be the best legal high you can get!” Just three light 20-minute runs a week can give a significant lift. In fact, therapists are increasingly prescribing exercise therapy for depression, fatigue and stress.

Controls cholesterol

“Running lowers bad cholesterol (LDL), raises good cholesterol (HDL) and reduces the risk of blood clots. After a year of reg-ular running, your cholesterol levels will improve enough to extend your life expectancy,” says Tiaan Campher, a biokineticist at the Sports Science Institute of SA.

Helps eliminate cellulite

Some say running’s the best “orange-peel” buster around, as the blood flow is increased in the areas that count (your bum and thighs), helping to keep skin smooth, nourished and toned.

Leads to better sex

Apart from having more energy and an enhanced mood, scientists at the Harvard School of Public Health found that running regularly means you’ll have less of a chance to develop problems in the bedroom. “The increased blood flow around the body caused by regular running means that both men and women experience a more potent love life,” says Campher.

Boosts your immunity

Due to the increased creation of lymphocytes (white blood cells that attack disease), your immunity improves, which is probably why runners are generally healthier than those who don’t exercise. Active people report fewer illnesses and recover faster when they do get sick, reports the British Journal of Sports Medicine.

Keeps you young

The fresh air, fun and new-found joy help to keep you young at heart, and studies have shown that running stimulates the pituitary gland — increasing the human growth hormone. (Some celebrities use human growth hormone injections to look younger.)

Burns off the kilograms

Running is amongst the most effective exercises for burning kilojoules because you use your entire body. Thirty minutes of running burns 40 percent more kJ than the second-best weight-loss exercise, cycling. (Running for half an hour can torch 1700 kJ; cycling around 1000 kJ.)

Stephanie Elson, a biokineticist from Johannesburg, says: “Moderate intensity exercise targets fat stores as a source of energy and as you become fitter, your resting metabolism increases. Increasing your resting metabolism means you’re able to burn fat, even while you’re at rest.”

Campher adds that if you’re struggling to control cravings, the good news is that running tends to lessen your appetite.

Lengthens your life

Researchers have proven running reduces your risk of many chronic diseases, such as stroke, breast cancer, coronary heart disease, type-2 diabetes, obesity, hypertension and osteoporosis. Running also reduces the risk of heart attack by lowering your blood pressure, strengthening your heart and maintaining the elasticity of your arteries.

Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can also lower blood glucose and possibly reduce the amount of medication you need to treat diabetes, or even eliminate the need for medication. The best part is, this therapy is available to everyone for free! It’s easy — if you can walk, you can run.

Gives you energy

Running doesn’t sap energy, but rather invigorates you. Perhaps due to increased circulation, a revved metabolism and the increased sense of power and wellbeing, it’s one of the greatest benefits of running.

Strengthens your bones

A survey by the National Osteoporosis Foundation in the US found that 85 percent of women assume they’re not at risk for osteoporosis — the disease which makes bones brittle and can lead to debilitating fractures. While most women don’t develop the disease until their 50s, “the measures you take in your 20s, 30s and even 40s play an enormous role in determining your bone health later in life,” says Professor Miriam Nelson, author of Strong Women, Strong Bones (Perigee Trade).

She points out that running is one of the best exercises for bone strength, as it’s weight-bearing, and stimulates bone formation. “Your skeleton adapts to the pressure of gravity by building more bone cells,” she says.

“Running works directly on your bones in your legs, hips and lower spine to help slow down mineral loss. And researchers say women whose menstrual periods are (or were) normal, and who are physically active, have increased bone mass in the legs and back — the two areas most commonly affected by osteoporosis,” says Elson.

Makes you clever

Science says exercising your body builds a better brain too. Moving your body positively affects the hippocampus, a part of the brain related to memory and learning. Researchers found that adult mice doubled the number of new brain cells in the hippocampus when they had access to running wheels.

Exercise can actually alter some molecular mechanisms that enhance your brainpower, plus, regular exercise prevents the negative effects of chronic stress on the brain at a molecular level. Researchers have found that employees who participate in physical activity have reported greater enjoyment of their work, increased concentration and mental alertness and improved cooperation and relationships with colleagues, says Elson.

Helps you sleep better

As long as your run ends at least three hours before you go to bed, you’ll find that consistent running delivers quality, restful hours. The more vigorously you run, the deeper you’ll sleep later on, say the international editors of Runner’s World.

Builds confidence

Training for and achieving your goals is incredibly motivating and empowering. Exercising will make you look and feel great, and running is also a good way to meet people and make new friends. There are lots of clubs and communities you can get involved with, where you’ll meet healthy, like-minded people who’ll support you in reaching your goals, says Elson.

Cardio workouts aren’t intense enough

In order to lose weight you need to do the kind of cardio that gets your heart pumping. That means brisk walking on the treadmill or leisurely biking while perusing through a magazine just won’t do the trick. Kick it up a notch and run on the treadmill or take a spinning class. Add sprinting intervals to your workout to burn more kilojoules and help reduce belly fat. To really see results it’s recommended to do 30 -60-minute cardio workouts like these 3 to 5 times a week.

Eating high-kilojoule pre- or post-workout snacks

You definitely need energy to get through or recover from your workout, but it doesn’t make sense to eat a 1500kJ snack when you’ve only burned 1000kJ. Stick to snacks that are around 600kJ.

Your weights are too light

Strength training builds muscle, and muscle increases your metabolic rate, which translates to kJ burned. But if you’re lifting weights that are too light than you’re not building muscle mass effectively. You’ll know your weights are heavy enough when your muscles fatigue after 10 to 12 reps. The same goes for strength training moves like push-ups or crunches—do enough reps to feel the burn.

Incorrect form when strength training

Even if you’ve been doing your strength training routine for a few weeks now, and you know it backwards and forwards, it’s good to check your form regularly. Watch yourself in a mirror or meet with a personal trainer because if you’re doing the moves incorrectly, like using momentum instead of your muscle strength, which can mean that you’re not getting as good a workout as possible.

Same workout, different day

There’s something nice about getting into a routine, but if you’re constantly repeating the exact workout day in and day out, you’re more likely to reach a plateau. Keep your body guessing by mixing up the equipment you use and the order of the exercises you do. Also try out new fitness classes, and work different body parts on different days. It’ll not only challenge your muscles, but you’ll get a more effective workout, which translates to a leaner, more sculpted body.

Firmer abs, slimmer thighs,  and amazing arms – have them  all by this time next month!

If you’re feeling the one too many handfuls of chocolate when you button up your jeans, don’t worry. We’ve created a top plan to help you shed those annoying winter kilos and get a lean and sexy body in a mere four weeks. The routine works the whole body for all-over firmness and gives extra attention to the thighs and bum.  The result is stronger, more defined muscles and a sleek look.

▶ How it works
Do this workout 3 times a week (not on back-to-back days). Do 1 set of 10 to 12 reps of each exercise in the order shown below, without resting. Repeat twice.

▶ You’ll need
✓  a Bosu balance trainer
✓ two 2.5- to 3.5-kg dumbbells
✓ a 4- to 5.5-kg body bar
✓ a stability ball
✓ a step or bench
✓ a 1.8- to 2.8-kg weighted ball

Around-the-world burpee

Works legs, bum, core, shoulders, chest and triceps                                                                                                                                                                                                                   Stand with feet hip-width apart and hold a Bosu in front of you, flat side facing you. Squat and place Bosu on the ground in front of feet. Jump feet back into plank position, then tilt the Bosu forward, to the right, toward you, and to the left. Return to centre, jump feet forward, and stand up, raising Bosu overhead. Return to starting position and repeat.

Front-to-side raise

Works shoulders and core
Hold a dumbbell in each hand in front of hips, palms facing thighs, and stand on a Bosu with feet hip-width apart. Find your balance, then raise arms to chest height in front of you, palms facing ground. Slowly move hands out to your sides. Reverse the motion to return to starting position and repeat.

Forward lunge jump

Works legs and bum
Stand a stride’s length behind a Bosu, arms at sides. Lunge forward with left foot onto Bosu. Push off left foot as you bring right foot forward and jump up, raising arms overhead. Land with both feet on Bosu, step back to starting position, and repeat. Switch legs (lunge forward with right foot) halfway through set.

Preacher curl

Works biceps and core
Hold a body bar with hands shoulder-width apart and palms facing away from you and centre yourself face down on a stability ball (press feet against a wall if necessary). Raise left leg to hip height and extend arms toward  the ground. Bend elbows, bringing bar toward shoulders. Straighten arms; repeat. Switch legs halfway through set.

French press

Works triceps, bum and core
Hold a body bar with hands shoulder-width apart and lie with shoulders on a stability ball and feet on the ground, knees bent 90 degrees. Lift hips and extend arms on a diagonal overhead, palms facing forward. Keeping upper arms still, slowly bend elbows, lowering bar. Straighten arms; repeat.

Side sweep

Works back, shoulders and core
Hold a dumbbell in each hand and lie face down with belly on a stability ball and legs extended (press feet against a wall if necessary). Lift torso and raise arms on a diagonal in front of you, palms facing ground. Lower left arm out to side as you look over left shoulder. Return to starting position; repeat, switching arms on the next rep.

Plank toe touch

Works legs, bum, core, chest, triceps and shoulders
Get in plank position with feet hip-width apart on a step or bench. Bring left foot out to the side and touch toes to ground. Return to starting position and repeat. Switch sides to complete set.

Roll-up twist

Works core
Lie face up and hold a weighted ball behind your head. Bring arms forward as you bend knees and sit up halfway. Turn torso to the right, reaching ball outside right hip, then twist
to the left. Return to centre and lower to starting position; repeat. Switch sides (rotate to the left first) halfway through set.

Burn up 1200kJ without breaking a sweat with this challenging but super-fun water routine.

Why we love this workout…

On a  hot, humid day, few things are more refreshing than gliding through crystal-clear, cool water. Your laps become meditative, and before you know it, you’ve swum 800m. Though you may not feel yourself sweating, that doesn’t mean you’re getting a subpar workout: Swimming uses your entire body and burns more than 2000kJ an hour! But for those of you who get bored in the pool, we’ve put together a mix of strokes, kickboard drills, push-ups, and intervals to keep things interesting. Do the entire plan once for a quick shape-up, and repeat sections if you have more time in the water. (Keep in mind that a lap is two lengths of an Olympic-size, or 50-metre-long pool, out and back; if you’re in a small pool, double the number of laps.) Make this water workout part of your summer fitness regimen and you- and your sleek, toned bod – will heat up every pool party you go to!

MUST-DO MOVE

POOLSIDE PUSH-UP Wish you had a little more arm oomph to hoist yourself out of the water? This must-do move will tone your chest and triceps – and help you make a more graceful exit.
	Stand in the pool next to the side and place both hands flat on the edge, slightly wider than shoulders. Bend knees, then jump up and straighten arms [shown]. Make sure your shoulders are pulled down and back – not hunched up next to your ears.
	Bend elbows 90 degrees and slightly out to the side, so chest comes close to the pool edge (look forward, not down) [shown]. Bend knees slightly to keep feet off the pool floor, if necessary, or do this in the deep end. Straighten arms and repeat.

Find a hilly neighborhood or park and bring along a stopwatch to time your intervals.

Walking is a gentle, low-impact and simple way to get healthy and fitter. It will improve your mood, get you fit and strong and help to manage your weight.

This workout will keep your muscles activated throughout your holiday so when you return you don’t feel like you are starting from scratch.

To keep the damage caused by holiday feasting and drinking to a minimum, Lisa Raleigh recommends you fit in some exercise. Do this workout, it should take around 20 minutes, 3 or more times a week. Try to get it out of the way first thing in the morning, that way you’ll be free for any unexpected detours or parties that might pop up during the day.

Make yourself some warm water with a squeeze of fresh lemon, leave the water to cool while you complete the workout. Finish your morning off with a wholesome breakfast.

Push ups X 50 reps
Dip off the edge of your bed X 50 reps
Lunges X 40 reps alternating legs
Squats X 50 reps
Ab crunches to the front and each side X 30 each way

Repeat this sequence if you feel you have the strength/time and end off with a 2-minute full body stretch.

Intensify regular exercises for faster effects

Explosive cardio
Rather than running on a flat plane, run up stairs – the steeper the better. The fire escape stairs are perfect for this!

Explosive squats
Squat holding a juice bottle filled with sand lengthways with both hands. Once you have squatted and almost risen back to your full height, throw filled bottle a small distance into the air, descending again as you catch it.

Paper plate eccentric lunges
Place your right foot on a paper plate. Lunge backwards with your right leg placing a lot of pressure on the plate, holding weighted objects at your side as you do so. Keep your knees at 90 degree angles at the bottom of the movement and your back straight. The tip to really working your butt is to move slowly as you return to the start position. Drag that leg! Repeat at least 10x on each leg. And then repeat on the other side!

Written by
Lisa Raleigh
TV personality, Author, Lifestyle and Wellness Expert
www.lisaraleigh.co.za
Twitter: @LisaRaleighSA