Don’t blame beer for that belly New book dispels common diet and exercise myths IT'S THE news every man has been waiting for - drinking beer doesn't give you a beer belly. A new book is aiming to dispel some of the most common myths on diet and fitness - such as whether endless sit-ups will actually result in a six-pack. Among the other misconceptions addressed include if muscle turns to fat once you stop exercising and whether weightlifting can shrink men's testicles.
Best of all, author Graeme Hilditch insists beer cannot be held solely responsible for a "beer belly". The culprits are excessive calories, lack of exercise and man's predisposition to deposit fat on his abdominal region.
Hilditch, who has also published a guide on marathon running, said he had drawn on questions he had been asked during his 10-year career as a personal trainer as inspiration for the book.
"It really is quite frustrating seeing the general public so confused about how to lose weight," he said. "People want this proverbial magical pill, a quick easy fix.
"A lot of glossy magazines will give the lose 6lbs in six days' type diets and everyone will buy the magazine to find out how you do it - but it is not as easy as that."
One of the most common myths, Hilditch said, was also the inspiration for the title of the book: Is It Just Me Or Are Sit-Ups A Waste Of Time?
"People think because they are making the stomach muscles work, all of a sudden you will shift all the flab and get an amazing six-pack," he said. "But you have got to be a lot more controlled in what you eat and do high-intensity exercise to help melt the fat away, rather than just performing sit-ups."
Another piece of advice - which will be welcomed by many frustrated dieters - is to throw away the bathroom scales or only use them as a rough guide, because weight can easily fluctuate.
"Everybody stands on the bathroom scales to see if they have lost weight and they are a colossal waste of time," Hilditch said. "A lot of people standing on the scales will get despondent as they seem to put on a pound or two, but it is so easy to put on a pound or two over the course of a day."
One recent poll carried out by gym chain LA Fitness found that 51% of people quizzed were confused about fitness guidelines. The same survey revealed that more than half couldn't touch their toes and more than two-thirds couldn't do sit-ups.
Jacqui Lowden, spokeswoman for the British Dietetic Association, agreed that people were confused about weight loss methods. "There are myths which exist, because of the Atkins diet for example, like carbohydrates are fattening, when they are not," she said. "Simple messages are confused because of what is written about them.
"It is sad where we have come to the state where we are more likely to listen to a celebrity's latest diet than to health professionals who have spent years training and practising and are up to date with the latest research."
Is It Just Me Or Are Sit-Ups A Waste Of Time by Graeme Hilditch (Metro) goes on sale January 10
Fitness mysths & answers
l If I exercise my tricep muscles, will I lose my bingo wings?
Using exercises to target specific muscle groups can help to a degree by firming and toning up, but sadly it is a myth that they will encourage the fat to melt away.
l Are sports drinks a waste of money or do they enhance performance?
For casual exercisers, water is the best fluid to consume. But for intense exercise bouts lasting more than an hour, sports drinks can rehydrate the body more effectively.
l I keep reading that red wine is good for you. Is it really?
Moderate amounts of alcohol have been proven to help reduce cholesterol and lower blood pressure. Red wine is also rich in antioxidants known as flavonoids, which can help keep the skin healthy.
l Muscle turns into fat when you stop exercising regularly.
Muscle is made up of a totally different molecular structure to fat, making it biologically impossible for it to turn into fat.
l Weight training makes your testicles shrink.
Some men have fallen for the myth that the more your muscles grow, the more your testicles shrink. Instead, it's the abuse of the male hormone testosterone, that some bodybuilders use to help build muscle, which is responsible.
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Posted by: Saul Tyre, Germany on 9:42pm Sat 29 Dec 07
The easiest way to slim is to wear shirts with vertical stripes.
The easiest way to slim is to wear shirts with vertical stripes.
Posted by: Hall Of Montezuma, Shores Of Whiting Bay on 12:22am Sun 30 Dec 07
.......but I've gorra wardrobe full o' striped shirts.
Ah jist canna get wans that button up in the middle though..whit dae ye dae? Is there a wee shop somewhere that'll patch a bit in fur me or whit???......an' dae they hae big belts in stock???
.......but I've gorra wardrobe full o' striped shirts.
Ah jist canna get wans that button up in the middle though..whit dae ye dae? Is there a wee shop somewhere that'll patch a bit in fur me or whit???......an' dae they hae big belts in stock???
Posted by: Saul Tyre, Germany on 10:45am Sun 30 Dec 07
Hall of Montezuma,
The average weight of a footballer in all three Scottish divisions is 81 kg. The average weight of the footballers in the St Mirren team is a whopping 107 kg. Nobody notices the fatties in the St Mirren team because they play in striped jerseys. It's the same for Newcastle United, a team which has become a refuge for Weight Watchers failures.
My advice is to become a supporter of one or both of the above teams and wear the replica-kit jersey. If you dont like black and white and you are internationally inclined, may I suggest Inter Milan, AC Milan, Fenerbahce Istanbul or Barcelona.
Hall of Montezuma,
The average weight of a footballer in all three Scottish divisions is 81 kg. The average weight of the footballers in the St Mirren team is a whopping 107 kg. Nobody notices the fatties in the St Mirren team because they play in striped jerseys. It's the same for Newcastle United, a team which has become a refuge for Weight Watchers failures.
My advice is to become a supporter of one or both of the above teams and wear the replica-kit jersey. If you dont like black and white and you are internationally inclined, may I suggest Inter Milan, AC Milan, Fenerbahce Istanbul or Barcelona.
Posted by: observed on 11:57am Sun 30 Dec 07
Why is it that the height of a person could not contribute to the fact that one remains slim or gets fat? I noticed the men with beer bellies are usually relatively short people.
Also it wouldn't sound right to call it a lemonade belly.:)
Why is it that the height of a person could not contribute to the fact that one remains slim or gets fat? I noticed the men with beer bellies are usually relatively short people.
Also it wouldn't sound right to call it a lemonade belly.:)
Posted by: Luka on 1:58pm Mon 31 Dec 07
Heh i know it,beer is not responsible for my belly.It is beacuse i eat during beer sessions :)
Heh i know it,beer is not responsible for my belly.It is beacuse i eat during beer sessions :)
Posted by: Martin, Montreal, Quebec, Canada on 4:47pm Mon 31 Dec 07
I know it's not beer that create my belly: it's the big mac I eat after taking all those beers!
1 beer = 117-150 calories, 1 big mac = 576 calories
Make the count: 1 big mac = 4-5 beers.
http://www.calorie-c
ount.com/
But on a more serious note, there is no magic: exercice and balancing the calories/proteins/fa
t/sugar in meal is the key.
I know it's not beer that create my belly: it's the big mac I eat after taking all those beers!
1 beer = 117-150 calories, 1 big mac = 576 calories
Make the count: 1 big mac = 4-5 beers.
http://www.calorie-c
ount.com/
But on a more serious note, there is no magic: exercice and balancing the calories/proteins/fa
t/sugar in meal is the key.
Posted by: Dave, UK on 4:48pm Mon 31 Dec 07
Muscles do not turn into anything, but they grow and shrink. If you stop exercising then your muscles will reduce in size, but if you put on weight then fat will take the place of muscle (i.e. you just put on weight). This would give rise to the illusion of 'muscles turning into fat'.
Muscles do not turn into anything, but they grow and shrink. If you stop exercising then your muscles will reduce in size, but if you put on weight then fat will take the place of muscle (i.e. you just put on weight). This would give rise to the illusion of 'muscles turning into fat'.
Posted by: Neil on 4:56pm Mon 31 Dec 07
While muscle may be molecularly different from fat, the point is that the body will turn to muscle mass if in need of glucose in a pinch, such as during intense aerobic exercise or prolonged periods of starvation. If someone is also eating more protein and carbs than the body needs, the excess is stored as fat.
So, in a roundabout way, muscle protein can be converted to glucose, at which point muscle mass is lost and glucose pools may approach excess levels which will then trigger their conversion to fat.
I'm not sure this book will do much to set the record straight as opposed to just adding to the confusion.
While muscle may be molecularly different from fat, the point is that the body will turn to muscle mass if in need of glucose in a pinch, such as during intense aerobic exercise or prolonged periods of starvation. If someone is also eating more protein and carbs than the body needs, the excess is stored as fat.
So, in a roundabout way, muscle protein can be converted to glucose, at which point muscle mass is lost and glucose pools may approach excess levels which will then trigger their conversion to fat.
I'm not sure this book will do much to set the record straight as opposed to just adding to the confusion.
Posted by: Gerry, Indianapolis on 5:58pm Mon 31 Dec 07
The easiest way to look thin, is to get fat friends
The easiest way to look thin, is to get fat friends
Posted by: craig on 6:08pm Mon 31 Dec 07
[quote][bold]Neil[/bold] wrote:
While muscle may be molecularly different from fat, the point is that the body will turn to muscle mass if in need of glucose in a pinch, such as during intense aerobic exercise or prolonged periods of starvation. If someone is also eating more protein and carbs than the body needs, the excess is stored as fat.
So, in a roundabout way, muscle protein can be converted to glucose, at which point muscle mass is lost and glucose pools may approach excess levels which will then trigger their conversion to fat.
I'm not sure this book will do much to set the record straight as opposed to just adding to the confusion.[/quote] Speaking of adding to the confusion...
The body won't metabolize muscle tissue unless it needs to due to lack of nutrition. The metabolism of muscle tissue, therefore, will never result in excess glucose that would subsequently be converted to fat. You can metabolize your own muscle all you want through starvation and you will never achieve an insulin spike.
The body demands a steady supply of essential amino acids, so if there is inadequate protein intake in the diet, muscle tissue is broken down to provide the need. Fat is used to provide energy in times of starvation, not muscle.
Neil wrote:
While muscle may be molecularly different from fat, the point is that the body will turn to muscle mass if in need of glucose in a pinch, such as during intense aerobic exercise or prolonged periods of starvation. If someone is also eating more protein and carbs than the body needs, the excess is stored as fat.
So, in a roundabout way, muscle protein can be converted to glucose, at which point muscle mass is lost and glucose pools may approach excess levels which will then trigger their conversion to fat.
I'm not sure this book will do much to set the record straight as opposed to just adding to the confusion.
Speaking of adding to the confusion...
The body won't metabolize muscle tissue unless it needs to due to lack of nutrition. The metabolism of muscle tissue, therefore, will never result in excess glucose that would subsequently be converted to fat. You can metabolize your own muscle all you want through starvation and you will never achieve an insulin spike.
The body demands a steady supply of essential amino acids, so if there is inadequate protein intake in the diet, muscle tissue is broken down to provide the need. Fat is used to provide energy in times of starvation, not muscle.
Posted by: xfyi, jlhg on 7:18pm Mon 31 Dec 07
[bold]bold[/bold] NOT TRUE!
Beer Bellies are distinctly different from normal overwieight bellies...they are bulbous and bloated like a pregnancy...I CALL BS on this one.
NOT TRUE!
Beer Bellies are distinctly different from normal overwieight bellies...they are bulbous and bloated like a pregnancy...I CALL BS on this one.
Posted by: SpecOpsX, Guantanamo Bay, Cuba on 7:41pm Mon 31 Dec 07
Muscle will also be broken down (however, slightly) while you sleep. The brain needs a compound called Argenine during sleep - usually the body will eat away at the muscle in order to attain its required Argenine for the night.
Their are Argenine supplements that will supposedly feed your brain through the night so that it doesn't go breaking down your muscle tissue during sleep.
Purely lifting weights to target fatty areas will tone up the muscle, but won't really do anything about the fat over it. Best to alternate high repition/low weight days with low repitition/high weight days all the while performing cardio (running, swimming, walking, ect.) All while consuming less calories than your body has gotten used to. But everybody already knows about this... hardest part is to commit to it.
Oh yea, start out slow then work your way up; don't want to go over exerting your body and injuring yourself. If you're exercising and not losing weight, you'll need to step up the intensity. The body gets used to the same intensity after time passes and its benefits will decrease unless you progress onto a harder routine (which by that time should be a lot easier than if you tried that routine when you started) Too much working out without the proper rest will just break down your muscles without them getting a chance to recouperate and grow.
Beer does have a lot to do with the beer belly as it is almost entirely too many carbs if you're drinking plenty bottles in one night.
Elizabeth Somer, R.D., a nutritionist and author of The Origin Diet (Henry Holt, 2001). "The reason you gain weight from alcohol is that you don't compensate by eating less later. You still eat the same amount, regardless of whether you had the drink."
So, even though you drink, you still eat... and add those bonus drinking calories - adding to your "beer belly"
Liquor is just as bad as beer, even worse. Just a shot of a hard liquor is anywhere between 100-200 calories.
I like my liquor... it'll be hard to say goodbye T_T
One drink a night should be fine as long as you factor it into the dinner meal and slim that down a bit. You'll gain the benefits of the moderate alcohol. (some studies show that drinking 1 drink a day can battle alzheimer's)
Muscle will also be broken down (however, slightly) while you sleep. The brain needs a compound called Argenine during sleep - usually the body will eat away at the muscle in order to attain its required Argenine for the night.
Their are Argenine supplements that will supposedly feed your brain through the night so that it doesn't go breaking down your muscle tissue during sleep.
Purely lifting weights to target fatty areas will tone up the muscle, but won't really do anything about the fat over it. Best to alternate high repition/low weight days with low repitition/high weight days all the while performing cardio (running, swimming, walking, ect.) All while consuming less calories than your body has gotten used to. But everybody already knows about this... hardest part is to commit to it.
Oh yea, start out slow then work your way up; don't want to go over exerting your body and injuring yourself. If you're exercising and not losing weight, you'll need to step up the intensity. The body gets used to the same intensity after time passes and its benefits will decrease unless you progress onto a harder routine (which by that time should be a lot easier than if you tried that routine when you started) Too much working out without the proper rest will just break down your muscles without them getting a chance to recouperate and grow.
Beer does have a lot to do with the beer belly as it is almost entirely too many carbs if you're drinking plenty bottles in one night.
Elizabeth Somer, R.D., a nutritionist and author of The Origin Diet (Henry Holt, 2001). "The reason you gain weight from alcohol is that you don't compensate by eating less later. You still eat the same amount, regardless of whether you had the drink."
So, even though you drink, you still eat... and add those bonus drinking calories - adding to your "beer belly"
Liquor is just as bad as beer, even worse. Just a shot of a hard liquor is anywhere between 100-200 calories.
I like my liquor... it'll be hard to say goodbye T_T
One drink a night should be fine as long as you factor it into the dinner meal and slim that down a bit. You'll gain the benefits of the moderate alcohol. (some studies show that drinking 1 drink a day can battle alzheimer's)
Posted by: SpecOpsX, GTMO on 8:10pm Mon 31 Dec 07
Also, for those serious about wanting to lose weight: cellary is great to eat if you have the munchies; as it takes more calories to consume it than it provides to the body. (I also like rice cakes when I feel like munching on something) xD
Also, for those serious about wanting to lose weight: cellary is great to eat if you have the munchies; as it takes more calories to consume it than it provides to the body. (I also like rice cakes when I feel like munching on something) xD
Posted by: Saul Tyre, Germany on 12:55am Tue 1 Jan 08
Southamptpton and Kilmarnock are serious options - red and white and blue and white respectively.
Southamptpton and Kilmarnock are serious options - red and white and blue and white respectively.
Posted by: eric y, wichita, ks on 2:13am Thu 3 Jan 08
well, most of this makes sense but jay whitlow has always told me that by not exercising you lose the muscles to fat. now, i can understand that they are not the same tissue but let whitlow and i know then what happens to that bulky muscle tissue if the exercises have to stop. thanks
well, most of this makes sense but jay whitlow has always told me that by not exercising you lose the muscles to fat. now, i can understand that they are not the same tissue but let whitlow and i know then what happens to that bulky muscle tissue if the exercises have to stop. thanks
Posted by: WriterWriter, the earth on 6:35am Fri 18 Jan 08
Ok. Here's how it goes: Calories in must be offset by calories expended.
If you eat high calorie crap all day and don't move, you're going to be FAT.
If you are a 6 foot tall man and you weigh more than 180 or so, you're FAT
If you're a 5'4" woman and you weigh more than 135 or so, you're FAT.
STOP EATING.
Ok. Here's how it goes: Calories in must be offset by calories expended.
If you eat high calorie crap all day and don't move, you're going to be FAT.
If you are a 6 foot tall man and you weigh more than 180 or so, you're FAT
If you're a 5'4" woman and you weigh more than 135 or so, you're FAT.
STOP EATING.
Posted by: Douglas Eckhart, Edinburgh on 5:38pm Mon 21 Apr 08
Right, forget all the above crap.
The bottom line for all you porkers out there is this:
Any additional calories taken in above your average daily rate (2500 for a man, 2000 for a woman) - the excess is stored as fat... simple, horrifically, depressingly, fearfully, fat wobblingly simple.
Eat less than your daily limit and the surplus is taken off your fat reserves resulting in weight loss.
You can offset calories by excercising more, so if you burn off 500 calories then in theory that's another 500 calories you could add on to your daily limit without putting on any weight.
In other words, get moving fatties! It's not just about diet, its about the act of physically moving, that's right - there's no getting away from it, shift that titanic **** that resembles two planets colliding in a pair of trousers!
Right, forget all the above crap.
The bottom line for all you porkers out there is this:
Any additional calories taken in above your average daily rate (2500 for a man, 2000 for a woman) - the excess is stored as fat... simple, horrifically, depressingly, fearfully, fat wobblingly simple.
Eat less than your daily limit and the surplus is taken off your fat reserves resulting in weight loss.
You can offset calories by excercising more, so if you burn off 500 calories then in theory that's another 500 calories you could add on to your daily limit without putting on any weight.
In other words, get moving fatties! It's not just about diet, its about the act of physically moving, that's right - there's no getting away from it, shift that titanic **** that resembles two planets colliding in a pair of trousers!
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