Myth.
Many people start an exercise program with the hope of losing weight. Exercise should not be used as the only method for weight loss. You must really look closely at your diet.  You can exercise all you want but you will not see the scale move down unless you eat fewer calories.  Many people have signed-up for marathons, boot camps, spinning classes and gyms with the hope of losing weight, but instead they have ended up gaining weight. Exercise is a great addition to a weight loss plan and will …

Myth.
Spot training does not burn fat from specific areas. What you are doing is building muscle in certain places, but fat loss happens gradually throughout your whole body.  People lose fat in different locations since fat storage is very individualized. When overall body fat decreases the muscles you have worked on will become visible.

Myth.
You have to be careful about doing an extreme exercise plan because this can actually be a huge barrier in your weight loss.  It is counterintuitive, but if you create too much deficit with exercise your weight loss could stop, leaving you frustrated and ready to quit. Exercising more means your body needs more fuel so if you are not fueling properly your metabolism may shut down.
Follow your nutrition coach’s recommended exercise plan.  If you have found your proper deficit and you are losing weight, then continue with your plan …

Myth.
You need a combination of cardiovascular exercises and strength training. Cardiovascular exercises helps you become more cardio fit and create a deficit of calories faster than muscle training, but strength training helps you maintain muscle mass, which is key to a strong metabolism.

Myth.
When losing weight what is most important is the total amount of calories you burn, not the type of calories you burn. During high-intensity exercise, you burn more calories than low-intensity exercise thereby creating a higher calorie deficit and promoting weight loss.  Exercising in the low heart-rate zone may end in frustration because the amount of weight and body fat loss will not be significant. When you engage in high-intensity exercises results are much faster. However, if training for a marathon or Iron Man, exercising at a lower intensity is …

Expert advice from Manuel Villacorta, MS, RD, CSSD Registered Dietitian and Board Certified as a Specialist in Sports Dietetics
Fueling your sport
1.    Nutrition is a key factor in endurance sports and is just as important as a good training regimen. The number of calories you need for cycling depends on a number of factors: your body weight, how fast you cycle, how long you cycle, and your training frequency.
2.    Carbohydrate is the most important fuel for cyclists, so consuming adequate carbohydrate on a daily basis is necessary to replenish your energy …