18 Nutrition & Fitness

Fictions Exposed
Davey Wavey Uncovers the Truth to Top
Exercise & Diet Misconceptions

By Davey Wavey
Certified Personal Trainer, AFPA

WWW.DAVEYWAVEYFITNESS.COM

Believe half of what

you see and none of
what you hear.
- Proverb
When it comes to nutrition and exercise, theres a lot
of misinformation out there. And over the years, much
of that misinformation has been mistaken for fact and
passed down from generation to generation of gymgoers.
Fortunately, scientific research provides an objective
lens through which we can expose the underlying
fiction in these pervasive fables. Join me as we
uncover the truth and put these fitness and nutrition
fictions to rest once and for all.
Moreover, I encourage you to empower yourself.
Dont accept something as true simply because its
widely accepted as such. Even avid gym enthusiasts
are likely to prescribe to some of the myths in the
following pages. Challenge what you hear, and use
the resources available to you and valid scientific
research to replace fiction with fact.
Heres to paving your fitness journey with truth!
Love,

Davey Wavey

18 Nutrition & Fitness Fictions Exposed

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FiCTioN #1: orgANiC FooDs ArE

hEAlThiEr

FiCTioN #2: FAiliNg YoUr FiTNEss

goAls is AlWAYs A BAD ThiNg

For many people, the label of organic signifies

some nutritional benefit. This is simply not true;
the terms organic and healthy mean two very
different things.

If youre exercising, then you probably have

goals. If you dont have goals make them!
Otherwise, its like taking a road trip without a
destination in mind.

The term organic food refers to food grown

without most artificial fertilizers or pesticides and
in a way that emphasizes crop rotation, making
the most of natural fertilizers and ensuring that
the soil is well maintained. Organic meat comes
from animals are kept in ways which minimize the
need for medicines and other chemical
treatments.

And if you havent already, its a good idea to

write down your goals. I like to write S.M.A.R.T.
goals goals that are specific, measurable,
attainable, relevant and timely. Since my goals
are specific, they contain a by when date. For
example, I might want to increase the
circumference of my biceps by 1 inch by April 1,
2011. When April 1 comes along, I can evaluate
my results.

In the United States, use of the term organic is

heavily regulated and fairly expensive to obtain.
Some of the foods you buy from local growers at
a farmers market are likely organic, though the
farmers probably lack the resources to apply for
the official certification. At any rate, organic refers
to the way in which the product was grown and
not its nutritional content.
Some research has been done to determine if
organic products do contain more vitamins and
nutritionally desirable compounds. In other
words, does an organic orange contain more
vitamin C than its conventional counterpart? The
official jury is still out studies are still
inconclusive on the subject though most
expects will say no. Surprisingly, studies also
dont show any longer term health benefits, like
reduced risk of cancer, either. This is a
conclusion refuted by organic food advocates.
So, if you want to buy organic food, research
would suggest that you should do it for your
extended body (this planet) and not your
immediate human body. And dont be fooled into
thinking that organic products are healthy, just by
virtue of being organic.

But heres the kicker: Though our goals should be

attainable i.e., its physically or mentally
possible for you to accomplish whatever goals
you create they shouldnt be too attainable.
Failing to reach about 50% of your goals is a
good thing. It means youre shooting high. It
means that youre really pushing and challenging
yourself. After all, its better to shoot for the stars
and land on the moon than aim for the mountains
and reach them.

FiCTioN #3: CrUNChEs AloNE

Will givE YoU A six PACk
Wisdom aside, many people first start working
out because they want the almighty six pack. Of
course, its my hope that these exercisers
eventually come to appreciate the much more
powerful and transformative benefits of working
out, but theres new denying the ubiquity of the
six pack.
In fact, more than 40,000,000 web pages are
dedicated to the subject. So whats the secret to
abs of steel? And are crunches enough to carve
out a washboard midsection?

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The simple answer is it depends.

In terms of effectiveness, crunches and sit-ups
are at the top of the list. Researchers from
Slippery Rock University put many popular ab
products to the test and found that we need not
waste our money on fancy equipment to activate
our abdominal muscles. According to the
researchers, For the 8 exercises examined in
this study, the Ab-Sling, Ab-Rocket, crunch, and
sit-up produced the most muscle activation in
URA and LRA, but because participants would
neither purchase nor use the Ab-Sling or AbRocket, the sit-up or crunch should be prescribed
for rectus abdominis exercise.
Thats good news for our wallets. But are
crunches really a magic bullet if youre going after
the Jersey Shore six pack? If youre naturally
very lean, then yes you can stop right here. But
for the rest of us, no.
Heres the real secret: A powerful workout that
incinerates any body fat hiding your abs and a
smart diet.
The good news is that you may already have a
six pack. The bad news is that its probably
comfortably hidden under a layer of body fat.
Even a small and healthy layer of body fat will do
a good job to hide your abdominal muscles from
view. But if a six pack is really your goal and
focus (spending that same energy elsewhere
may be more rewarding), then youll have to step
up the cardio and really monitor your eating.
Goodbye pizza and pasta and hello up-hill
sprinting and intervals!

FiCTioN #4: CArDio kills MUsClE

gAiNs
A lot of people are afraid to run, swim or bike
because they believe their muscle mass will
decrease. And there is some truth to this fear.
If you are training for a marathon or running vast

distances every day, then yes you may be

burning off some muscle mass in your training.
But for the rest of us who run or jog or spin
moderately, there is nothing about which to worry.
If there is any muscle loss, it will be minimal.
If youre concerned about losing muscle mass,
limit your cardio to less than 45 minutes. I do 20 30 minutes of cardio six days a week and
experience little, if any, muscle loss.
And conversely, cardio has many great benefits
that all of us can enjoy, including:
Fat loss, definition
Stronger heart and lungs
Increased bone density
Reduced stress
Reduced risk of heart disease and some
types of cancer
Temporary relief from depression and anxiety
Increased confidence about how you feel and
how you look
Better sleep
More energy
Effective workout routines regardless of the
goals always include some combination of both
cardio and strength training.

FiCTioN #5: iT DoEsNT MATTEr

WhAT YoU EAT AFTEr WorkiNg
oUT
First things first, there is one thing that you
definitely dont want to eat after you exercise:
Fat. Even good fat. Obviously, all of us need fat
in our diets, but immediately following a workout
is not when you want to consume it. Fat slows
down digestion and after a workout, your body
needs to be replenished quickly. This is why I
tend to avoid muscle milk which is actually quite
high in fat.
There are three things you do need after a
workout:

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FiCTioN #6: YoU DoNT hAvE TiME

To ExErCisE

Hydration I prefer water.

Carbohydrates.
Protein.
And how soon do you need them? Very quickly. I
try to get my initial post-workout feeding within 20
or 30 minutes of exercising. Definitely within 1
hour.
When it comes to protein, we know that not all
proteins are created equal. You want a high
quality protein that is absorbed quickly by the
body. This is why I tend to mix some whey protein
powder for my initial intake as a shake. I
recommend that you try the same whey protein
(ideally, whey isolate instead of concentrate) is as
good as it gets! I like to take about 30 grams of
protein immediately.
You also need carbs. Thanks to the likes of Dr.
Atkins, women and many gay men alike try to
avoid carbs like the bubonic plague. But
carbohydrates are super important to your postworkout recovery. In fact, they restore muscle
glycogen and if you dont have carbs, your
body may break down muscle to perform the
same process. So, make sure your post-workout
meal does contain carbs. There are several
formulas to calculate the exact amount, but they
generally point to a range of 30 70 grams,
depending on body weight and workout length
and intensity.
If you want to get fancy, try a chicken sandwich or
egg white veggie omelet with toast. But really, a
good protein shake powder will generally do the
trick. You can even bring the powder with you to
the gym or leave a scoop in your protein bottle
and just add water on your way home. Its a great
way to help you make the most of your workout
and get the results you want!

One of the most common excuses that I hear is,

I dont have time to workout.
Its an interesting excuse because its so
obviously untrue.
Did you know that Barack Obama spends 1 hour
a day exercising? If the leader of the free world
has time to hit the gym, then so do you.
But lets dig deeper. Exercise extends your life
and it prevents debilitating disease.
There is a famous Harvard study that shows the
relationship between physical exercise and
longevity. The conclusion is simple: Work out and
youll live longer. Youll have more time to do the
things you love.
When it comes to disease and illness, think about
how debilitating a head cold is. It keeps you out
of work, off your routine and prevents you from
tackling your busy schedule. Now imagine how
debilitating a stroke would be. Or a heart attack.
Exercise helps prevent all of that by lowering
bad cholesterol, enhancing blood flow and
helping your heart function more efficiently.
Exercise also helps prevent Type II Diabetes,
obesity (which can lead to a number of timesucking medical issues) and osteoporosis,
among other things.
So its not a matter of not having enough time to
exercise. Its not having enough time not to
exercise.
Its also about making time. Chances are, you
dont have an hour of nothingness built into your
schedule that you could dedicate to exercise. Its
about moving things around and giving things up
like not watching Jersey Shore or Americas
Next Top Model. Its about prioritizing you, your
body and your health.

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As it turns out, you dont have time not to work

out.

FiCTioN #7: sTrETChiNg is

sTrETChiNg
If I told you that I knew something that could:
Boost your performance
Increase your flexibility
Improve recovery
And decrease muscle soreness
Would you do it? Of course! So, what is this
magic something? Its called stretching.
The are two main types of stretching: Static
stretching and dynamic stretching. Static
stretching is when you elongate a muscle group
and hold it for a period of time like touching
your toes for 30 seconds. Dynamic stretching
uses movements that involve speed like arm
circles, leg kicks and everything else that you did
in middle school gym class.
Over the years, Ive become better and wiser
about stretching.
For example, did you know that there is a bad
time to stretch? Yup. Doing static stretching
before strength training (i.e., lifting weights,
resistance machines, etc.) will likely reduce your
ability to lift by an average of 15%. Dynamic
stretching, on the other hand, is fine before
strength training. But the best time to stretch
believe it or not is at the very end of your
strength training routine when your muscle are
tired and warmed up. Hold your static stretches
for longer than 30 seconds to full take advantage
of the benefits.
Youll also want to avoid stretching for cardio
before youve warmed up. I always do a gentle
jog on the treadmill for 3 minutes before
stretching; it gets the blood flowing. Muscles are
like Silly Putty. You have to warm it up to stretch it
otherwise, they snap.

In a nutshell: Stretch for cardio once youve done

a warm-up, and stretch again following your
strength training routine at the conclusion of your
workout. Those few minutes will prove to be a big
investment into the success of your fitness
program.

FiCTioN #8: ExErCisiNg WhEN

siCk Will hElP YoU gET BETTEr
Working out while sick is a big mistake. There are
two pieces to this.
First, its incredibly inconsiderate to your fellow
gym-goers. The gym is already a breeding
ground for nasty germs and bacteria. So, please
do us a favor and do not snot on the dumbbells.
Things are already gross enough, thank you.
Second, your body needs the rest. Some people
have crazy notions that you can sweat out a
sickness but thats just not how the human
body works. The immune system fights the germs
internally it doesnt push them out through your
sweat glands.
Moreover, our immune system is most effective
when it is not under stress. Researches have
found that even a single exercise session can
cause significant stress to the immune system
(though, overall, exercise helps build a stronger
immune system).
And exercising too soon during recovery can
even cause a relapse of the sickness causing a
bigger impact in your exercise program.
Dont worry about missing a few days at the gym
it wont be enough to significantly derail your
fitness routine. A few days wont make a
difference. The power of exercising is its
cumulative effect. It would take several weeks
before you noticed a measurable external change
in your body.
Whether its coughing, aches and pain, fever or
even an upset stomach, do your body (and the

18 Nutrition & Fitness Fictions Exposed

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rest of us) a favor by staying home!

FiCTioN #9: MorE sETs ArE

AlWAYs BETTEr
A set is the number of times you perform a
group of reps or repetitions.
The number of sets can largely be influenced by
your goals and the amount of time you have
available. More than 70% of the benefits of an
exercise are realized after just the first set. If you
are pressed for time and your goals dont have
you wanting to look like Arnold Schwarzenegger,
this is great news. After two sets, youve realized
almost all the benefits you stand to gain. If time is
tight, stopping there and moving on to another
exercise is more beneficial.
The gains on the third, fourth (and so on) sets are
fairly minimal, and are only important to fitness
enthusiasts that are looking for maximized
results, like bodybuilders.

FiCTioN #10: YoU CANT CATCh

oBEsiTY
Have you ever considered that obesity might be
contagious? It certainly makes for a sensational
headline.
According to a new study by Harvard
researchers, having more obese friends does
increase your chance of becoming obese.
Alison Hill, the studys lead author, said, We find
that having four obese friends doubled peoples
chance of becoming obese compared to people
with no obese friends. The study goes on to say
that the more obese people you come in contact
with, the more likely you are to become obese.
Why? Researchers arent sure. Before we shrug
off responsibility for our health and point fingers
at our friends, its important to remember that
obesity isnt like chickenpoxits not outwardly

contagious. But maybe our eating and exercise

habits are. Or maybe people make friends with
like-minded individuals that enjoy similar
activities, foods, etc.
One thing is clear: Americans are getting even
fatter. Obesity is defined as more than 30 pounds
overweight. Currently, about 1/3 of America is
obese. That number is expected to reach 42% in
40 years, and then level off, according to the
researchers.
And if our habits are contagious, its yet another
reason to lead by example!

FiCTioN #11: ThE BoDY CAN oNlY

ABsorB 30 grAMs oF ProTEiN AT
A TiME
Youve probably heard at one time or another
someone recommend that you should only eat 30
grams of protein at a time. The idea is that body
can only absorb so much protein at once and that
any protein beyond the bodys limit will be
wasted.
Though this belief is prevalent, Ive never found
any research that supports it. And on the
contrary, there have been a few small-scale
studies that suggest there is no advantage in
observing the 30-gram limit.
When most people calculate their daily protein
needs and divide it by the number of meals in a
day, theyll likely get a number close to 30. Thats
probably where this fitness fiction started, and
over the years, its taken on a life of its own.
Even large amounts of protein can be digested
and absorbed by the body, and it appears there is
no 30 gram limit. The body will only waste
protein if youre taking in more than you need on
a daily basis.

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FiCTioN #12: iF YoU liFT WEighTs,

YoUll look likE A BoDYBUilDEr
When it comes to working out, Ive heard a
number of guys express their concern about
getting too big: I just want definition and toning
I dont want to look like a bodybuilder. Even
more so than men, this is a huge concern for
women at the gym.
As it turns out, theres no need to fear big
muscles. Theyre really, really hard to get; it
doesnt happen overnight. Arnold
Schwarzenegger trained 6 hours a day. And if
you notice yourself getting too big, just ease up
or take a week off.
To look like a bodybuilder, you have to work
really, really hard for a very long time. It doesnt
happen by accident.
Along the same lines of its better to shoot for the
stars and land on the moon, I recently heard a
trainer dare his definition-oriented client to try to
get big. Its hard. Really hard. Toneville is farther
away than you think, so you should train like
youre going to Bigville.

FiCTioN #13: NEvEr EAT

UNhEAlThY FooDs
Back in 2005, when I was living in New York City
for the very first time, I went on a date with a guy
named Mike. For our first (and might I add only)
date, Mike asked me to pick my favorite
restaurant in the entire city. I choose Dallas BBQ,
a soul food joint overflowing with fatty foods, high
calories drinks and massive portions. When we
got to the restaurant, Mike was appalled by the
menu. He refused to stay and instead, made us
eat dinner across the street. Mike ordered a
salad with no cheese, fat-free dressing and a diet
coke. In that moment, I knew it would never work
out between Mike and I.
I understand that Dallas BBQ cant be a staple

food source for someone that is looking to stay

healthy and fit or for someone that is trying to
release weight. But I also understand that life is
about balance and moderation. If your selfimposed diet deprives you of the foods that you
love, then its probably a diet to which youll be
unable to stick. Its just not sustainable, and
spending all of that time thinking about what you
cant eat wil probably only make you crave more
of it.
So, I follow the 80/20 rule. I eat foods that are
healthy 80% of the time. And 20% of the time, I
allow myself to indulge in the foods that may not
be particularly healthy but that I love. Things
like potato skins, vegetable tempura or bacon.
The trick is moderation and the 80/20 rule is a
helpful guideline for striking that gentle balance. It
amounts to 2 3 indulgent meals over the course
of a week.
When I do indulge in those unhealthy foods, I pay
attention to the way they make my body feel
afterward. Generally, its not a good feeling. And
as someone that seeks to nourish their body,
those unhealthy choices become less
appealing... and so its easy to splurge only 20%
of the time. You may even find that a 90/10 rule
is a better fit for you.
The 80/20 rule allows you to have your cake and
eat it too. Literally. And thats why Im such a fan.

FiCTioN #14: soME FooDs hAvE

NEgATivE CAloriEs
Youve probably heard the term negative
calories to describe some fruits and vegetables.
In a nutshell, the theory is that these high-fiber
and low-calorie foods actually require more
calories to break down than they contain. Celery,
asparagus, beet, broccoli, cucumbers, onions,
apples and even mangoes make the list.
But is the negative calorie theory true?
The calories required to release nutrients from

18 Nutrition & Fitness Fictions Exposed

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food are calculated in the Thermic Effect of Food

(TEF). While the TEF usually is in the 10% range
for most foods, it can go as high as 20%. But it
never nears 100%, or surpasses it as the
negative calorie theory would imply.
A wedge of cucumber, for example, has 20
calories. If the TEF for cucumbers is 20%, then
youre still left with a net gain of 16 calories. No
negative calories there.
In fact, the FDA fined Nestle and Coca-Cola
$650,000 in 2007 for describing their green tea
drink as negative calories without being able to
produce any research to support their claim.
Opps.
So, no: There are no such things as negative
calorie foods. And the subsequently created
Negative Calorie Diets are a bit misleading. If you
ate plate after plate of mangoes, your stomach
wouldnt magically disappear. In fact, quite the
opposite would happen.
Nonetheless, many so-called negative calorie
foods are actually quite healthy. Just realize that
you are gaining calories while consuming them.

FiCTioN #15: sTArviNg YoUrsElF

Will rEsUlT iN WEighT loss
While it may produce temporary results,
starvation does a huge amount of damage to
ones metabolism and almost always results in
a weight gain that is equivalent to (or larger than)
the amount of weight originally lost.
When you starve yourself (generally 1,000
calories or less for most people), the body
responds. Through eons of evolution, the body
has built a starvation response that aids in
survival. The metabolism of the starving person
slows to a crawl to conserve calories. This will
ensure the bodys survival as long as possible.
So even though the number of calories in has
decreased, so too has the number of calories out.

Starving yourself, obviously, is not sustainable.

Eventually the fasting individual will resume their
original diet but the slowed metabolism will lag.
Calories are packed on as fat, and the result is a
weight gain that often exceeds the original weight
loss.
Moreover, starvation can result in the loss of
muscle mass, hair loss, decreased energy and
increased tiredness. There are also psychological
implications of starvation, including irritability and
depression.
To achieve real results, realize that the changes
must be long-term. If you want to lose some
weight, it can be achieved over time by boosting
ones metabolism (though, among other things,
an exercise program that combines strength
training and cardio) and making healthy food
choices.

FiCTioN #16: ThE BoDY DoEsNT

sTArT BUrNiNg FAT UNTil 20
MiNUTEs iNTo ExErCisE
The 20-minute exercise myth probably started
based on a misinterpretation of actual science.
During the early stages of cardio, your body does
rely more on carbohydrates than fat. The longer
you exercise, the more your body shifts from
carbohydrates to fat. But really, youre getting a
tremendous benefit from each stage of exercise.
Moreover, the 20-minute myth ignores the bigger
boost that your metabolism gets from exercise.
Much of the exercise-induced calorie-burning
happens when you get off the treadmill
especially if you maximize your cardio with
interval training.
Need some solid proof to finally put this myth to
rest? Researchers from the University of
Pittsburgh School of Medicine looked at two
groups of exercisers. Group 1 performed a single
session of exercise for 20 40 minutes. Group 2
performed the same amount of exercise, but

18 Nutrition & Fitness Fictions Exposed

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broken up into 10 minute sessions over the

course of the day. According to the 20-minute
exercise myth, group 2 shouldnt see any weight
loss. But, just the opposite held true; participants
in group 2 lost an average of 20 pounds,
compared to 14 pounds in group 1.
The 20-minute myth is entirely untrue.

FiCTioN #17: iTs BAD To EAT

BEForE BED
Youve probably heard that eating before bed is
bad that the food sits in your stomach and turns
to fat. But is it true or can we put this old adage
to bed (pun intended)?
There has been a lot of research on the subject.
For the most part, studies have concluded that
meal frequency or timing doesnt really matter. If
you get a good and balanced diet, it doesnt
matter if you eat five times a day or three times a
day, and it doesnt matter if that last meal is at
5PM or 10PM.
In 1997, researchers sought to compile the
findings of numerous studies regarding meal
timing. The conclusion was that obesity rates are
not connected to the times of day at which people
eat. Instead, obesity rates are connected to the
types of foods (and quantities thereof) that
people are consuming. If you eat 2,000 calories
in a day and burn 2,000 calories, youll maintain
your weight. It doesnt really matter when you get
those calories and so the old saying of
breakfast like a king, lunch like a prince, dinner
like a pauper can finally be put to rest.
But a word of caution: The findings of these
studies dont serve as a green light to eat

whatever we want late at night. It doesnt mean

that the bag of Oreo cookies becomes a good
late-night option. When eating late at night, there
is a tendency to snack mindlessly on unhealthy
foods while watching TV thats not what these
studies support. But eating your healthy and
balanced dinner a bit later is perfectly fine.
Focus your efforts on the quality and quantity of
what you eat more then when you eat it.

FiCTioN #18: JUsT DoiNg CArDio

is ThE BEsT WAY To losE WEighT
Just doing cardio isnt I repeat, is not the best
way to lose weight.
Weight loss is most effectively achieved through
a combination of BOTH cardiovascular exercise
(i.e., treadmill, biking, swimming) and strength
training. While the cardio will get your heart rate
up and burn calories, strength training brings
great weight loss benefits, too. Strength training
adds muscle mass to your body, and increased
muscle mass means a dramatically increased
metabolism. Adding even a few pounds of muscle
will increase the number of calories your body
burns each and every day.
Focusing only on cardio and skipping strength
training could actually make it harder for you to
lose weight. In fact, you may even gain weight
especially if your cardio workouts exceed 45
minutes. If you engage in cardio too long, your
body consumes muscle for energy. For most
people, that too long mark is at about 45
minutes. Done over and over again, day after
day, this excess cardio could have a substantial
impact on your body and the muscle loss could
decrease your metabolism and result in weight
gain.

For additional information about Davey Wavey, or to download any of his

workout programs and exercise videos, visit his fitness blog at
www.daveywaveyfitness.com
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