Fitness, Exercise,
Myths & Tips

MYTH:  If I train with weights I'm going to get huge.
FACT:    For men this could very well be true depending on the training style and
amount of food intake, due to the naturally high levels of testosterone. For women,
this is untrue due to the lack of testosterone and naturally high levels of estrogen.
Resistance training helps reduce body fat and increase lean body mass through
increased calorie use, for men and women alike. Generally, lower weights at higher
repetitions will tone your muscles.  
I can show you how to properly train for your particular goal using an
integrative training method to help prevent plateau.

MYTH:  If I eat 5-6 times per day as recommended, I'll never lose weight.
  Eating kicks your metabolism into gear (as does adequate amounts of
water). Infrequent meals put your body in starvation mode so your body tries to
hang on to those calories (as fat), because it is unsure when it will be fed again. The
key is portion control and the foods you choose.
I can help you make wise dietary decisions.

MYTH:  Because of my busy schedule we eat out a lot so there's no
    way I could stick to a meal plan.
FACT:    Most restaurants have better choices on their menus today. Choose grilled
fish or chicken entrees, only use salad dressings if they are low or no-fat, don't load
that baked potato and eat only about half (they are typically very large), same rule
applies for rice side dishes. Portion control is important, especially when eating out.
I can share with you some great resources for making smart "fast-food"

MYTH:  I can't have any fats if I want to lose weight.
FACT:    The body uses stored fats for energy and needs them to metabolize
vitamins and function properly. The brain and nerves need a protective layer of fat
for protection and proper function. Your body temperature is regulated with fat.
The key is what type of fat and how much. Avoid saturated fats opting instead for
monounsaturated and polyunsaturated fats. Olive oil is a healthy fat, butter is not.
I can teach you the correct ratio of fats, proteins, carbs.

MYTH:  Carbohydrates are bad.
FACT:   The body needs carbohydrates to fuel your muscles and your brain for
energy. The big difference is in the type of carbohydrate you consume. Whole
grain/complex carbohydrates break down slower and keep you feeling fuller, longer.
At the same time, sugar and processed carbohydrates break down more quickly
leaving you less satieted after consumption. General rule - if the carb source has an
inadequate amount of fiber, don't eat it.
I can help you learn all about the right kinds of carbs, proteins and fats and
guide you toward making smarter, healthier nutritional decisions

MYTH:  If I'm diabetic, I cannot exercise.
FACT:    Regular physical activity is important in the prevention of Type 2 diabetes
and treatment of both Type 1 and Type 2 diabetes. I have personally worked with
and helped a Type I diabetic not only lose 50 pounds but also drastically reduce
medication levels and stop some meds altogether! Regular physical activity helps
with weight loss, and improves the body's fasting glucose level. It also improves the
body's ability to use insulin. Always get your doctor's approval before beginning an
exercise program.
I can design a program to help you beat diabetes!

MYTH:  If I am thin that means I have low body fat.
FACT:    A thin person can have a higher percent of fat than someone who appears
to look heavier. The best way to determine one's percent of body fat is to have a
body fat analysis done.
I offer a Comprehensive Fitness Analysis to determine, amongst many other
interesting facts about YOU, body fat percentage.

MYTH:  I can lose more weight faster by crash dieting or fad diets.
FACT:    Every day, there are millions of Americans on diets. There are thousands
of diet books in circulation.
Yet almost all "diets" fail. The way a typical diet works
is that you cut the number of calories you eat, so that you are eating less than what
your body requires. You then proceed to lose weight. Sounds good, doesn't it?
You've been given this advice time and time again. Unfortunately, such thinking is
misleading. Although it is correct that if you eat fewer calories than your body
requires you will lose some isn't that simple.
First of all, when a person is on a calorie-restricted diet, the body naturally
perceives this as a famine. Your body will adapt to this potential starvation by
slowing down its metabolism to conserve energy for the upcoming famine. When your
metabolism is slower, you burn fewer calories. Another thing that occurs when you
lose weight is that you burn fat AND muscle to make up for the calories deficit.
Muscle is metabolically more active than fat – just having muscle makes you burn
more calories at rest, whereas having extra fat burns very few calories. So, burning
off muscle for energy slows down your metabolism.
When you finally become sick of eating cottage cheese and grapefruit, your
metabolism has already slowed down considerably, and you now burn fewer calories
at rest than you did before the diet. So when you start eating like you did pre-diet,
you gain all the weight back and then some. You will then go on another diet for that
upcoming reunion, wedding or whatever reason. The diet will also mislead you
because you may be shedding a lot of water weight in the beginning. The lack of
water in the body also stifles metabolism. The vicious cycle begins all over again.
In order to reach your peak, you need to think in terms of changing your lifestyle –
for life. Progress and achievement always require that some sacrifices be made. You
can't continue to eat the same junk you do now and expect any spectacular changes
to occur. If you keep doing what you've been doing, you'll keep getting what you've
been getting. The old adage You Are What You Eat holds true.
In addition to great workouts, I will provide you with the food tips and tools
to change your lifestyle.
If what you want to do is lose weight, feel better, lower your cholesterol, increase
your energy level, lower your blood pressure, or just get healthier, you will. Your
skin will glow, you’ll have lower blood pressure, your chance for disease will be
lowered and most importantly, you will have the means to continue through life
eating healthily and feeling better.
I can help you safely lose weight and keep it off!

MYTH:  I am too old to start exercising.
FACT:    It is never too late to reap the benefits of activity. Increasing your
activity level, even moderately, may bring health benefits such as: better weight
management, lowering cholesterol, improving bone density, reducing the
onset/severity of chronic diseases such as diabetes, heart disease, hypertension,
and stroke.
With my wide assortment of exercise "toys," I can make exercising fun for

MYTH:  If I go on a diet, I will always be hungry.
FACT:    Eating frequent, small meals consisting of the proper foods will help you
avoid feeling hungry.  Stop thinking of a "diet" as a short-term yo-yo fad. A diet is
the correct balance of ALL macronutrients - protein, carbs and fats.
I can help you make your diet an integral part of your lifestyle change, along
with proper strength, flexibility and cardio training.

MYTH:  I can just take supplements, such as those advertised
     on TV, and not have to exercise and watch what I eat.
FACT:    If only this were true, none of us would ever have to exercise. Nor would a
staggering two thirds of the American population be overweight! On all of these
TV ads, the disclaimer at the bottom of the screen says to take the supplements
"along with a diet and exercise program." Also, somewhere on supplement labels
there will be the disclaimer "This product has not been evaluated by the Food and
Drug Administration..." Supplements run rampant within the industry simply because
there are way too many products on the market and the FDA cannot keep up with
but only a handful. Supplements are not regulated by the FDA and that means they
can make huge claims so long as they put that tiny little warning on the label.
I can help you save money by sharing with you which supplements work and
which are a waste of money.

MYTH:  I will never again be able to eat the foods I love.
FACT:    In any induction phase of a new food plan, you want to follow dietary
guidelines more closely. However, this does not mean you can
never have an
occasional "treat" meal. After you are at a point of regular weight loss (and your
metabolism is regulated), a "treat" does not have to be the demise of your program.
Portion control is a key factor in having an occasional indulgence.
I can provide you with a food journaling guideline and help you stay accountable
for eating habits.

MYTH:   Protein supplements such as bars and shakes all taste terrible.
FACT:     Today's protein supplements are a far cry from what they were  
yesteryear. They are quite tasty and make you feel like you're  having a special
HERE! Try my killer smoothie recipe! (A sample of just one of the many
informative handouts I will share with you during our time together)
Did You Know...
V.I.People & Pets
Jeff Ball, Owner (678) 231-2874
Kennesaw, GA 30144