FACTS, FALLACIES AND FALSEHOODS FROM THE WORLD OF PHYSICAL FITNESS. MIKE JAMES BREAKS THE SHACKLES OF AGE OLD HUSBAND AND WIVES TALES.

If you stop weight training your muscles turn into fat! Saunas and rubberized clothing will help you to lose weight! Grapefruit will burn up fat! ... Words of wisdom? No, absolute hogwash!

Ever since man has exposed the benefits of regular exercise and proper nutrition, there have been many myths which have somehow translated into facts in the minds of many people.

We can even look back as far as the turn of the century where an American named Horace Fletcher gained prominence by claiming that the full nutritional benefit could only be gained by chewing food 32 times. Fletcher's theory was based on the fact that human beings have 32 teeth and thus should masticate their food 32 times before swallowing. His theory came to be known as "Fletcherism" and apparently gained some prominence among fitness fanatics of the time.

Today with greater medical and scientific research we can look back and laugh at the folly of such theories. Yet even today it is still surprising to see how many of these age old myths and misconceptions still exist.

Let's examine 5 of the more commonly held beliefs:

MYTH 1: WHEN YOU STOP WEIGHT TRAINING YOUR MUSCLE WILL TURN INTO FAT.

The origins of this myth can again be traced back to the early part of the 20th century. During this time travelling circuses often had a resident "moustache twirling" strong man who lifted heavy weights and performed amazing feats of strength.

Weights in these days were rather cumbersome and usually consisted of cast iron globes joined by a heavy welded piece of iron. Plate loaded barbells and dumbbells did not come into existence till circa 1920. These circus strongmen were usually large, bulky men devoid of any athletic prowess who trained on beer as much as exercise.

So the popular myth of weights leading to a bulky, clumsy physique was born. The advent of the plate loaded barbell and systematic weight training programs has helped to demystify weight training. Today weight training is an integral part of training for people of all sports and for the general fitness enthusiasts.

The error of this claim is not merely a result of people's misguided perceptions. The fundamental concept of muscle turning into fat is a physical impossibility. Muscle and fat are two different cellular structures. One cannot miraculously turn into another. This would be akin to wood changing into metal.

What often happens is that people upon stopping weight training or exercise decrease their energy expenditure. If there is not a corresponding decrease in calorie intake, there will be an increase in adipose or fat tissue. This is particularly apparent with weight training where a complete stop in training will result in muscle atrophy (shrinkage). This loss in muscle size when combined with increased fat tissue will add to the misconception that muscle has turned into fat.

MYTH 2: SAUNAS AND RUBBERIZED CLOTHING ENHANCE WEIGHT LOSS.

Saunas and the wearing of rubberized clothing while exercising have frequently been used by jockeys, wrestlers and boxers as a means of getting down to a prescribed weight limit. The increased sweat loss leads to an immediate loss in weight.

This weight loss is not permanent and the practice can prove to be very dangerous. When jockeys and boxers weigh in for their event they are often in a dangerously dehydrated state. Once they are declared "correct weight" they are usually rushed away and given copious amounts of water to replenish their vital bodily fluids.

The wearing of rubberized clothing can be particularly dangerous. This type of clothing doesn't allow sweat to evaporate and so hinders the body's cooling process. The resulting dramatic increases in body temperature can cause excessive dehydration and ultimately heat stroke or heat exhaustion.

MYTH 3: THE CONCEPT OF SPOT REDUCTION.

Many people believe that by exercising a specific area, for example, the hips or buttocks, the fat in that area will disappear. Prime examples of this are people doing high repetitions of sit ups, leg raises and single leg lifts to selectively decrease fat of the stomach and thighs.

Although this will tone up the desired areas, there is no evidence to suggest that fat will be selectively utilized from these areas. Research indicates that fat is burned up from fat stored all over the body.

To reduce body fat you should decrease calorie intake and increase your energy expenditure with a combination of aerobic and muscle toning exercise.

MYTH 4: WEIGHT TRAINING CAN LEAD TO THE DEVELOPMENT OF EXCESS MUSCLE BULK IN FEMALES.

For years coaches and athletic trainers eschewed the benefits of weight training for females claiming it would lead to increased muscle bulk and hence slower athletes.

Again extreme examples like Olympic shot putters and competitive body-builder were seen as the norm for the average person. However, recent research has shown that muscle bulk is dependent largely on the presence of the male hormone testosterone.

Females, in most cases aren't able to develop large muscle bulk as their bodies do not produce testosterone in sufficient enough quantities. A properly constructed weight training program can help in toning up the body and improving posture, strength and muscular endurance. Many of today's leading film and recording artists like Cher and Linda Hamilton, see weight training as an essential part of their fitness regime.

MYTH 5: GRAPEFRUIT HELPS IN WEIGHT LOSS BY BURNING FAT.

Over the years, many foods such as grapefruit and protein drinks have gained notoriety as being exclusive foods which help burn up fat. Why food like grapefruit have been singled out is not clear. Perhaps grapefruit's acidic nature gave rise to the notion of burning up fat.

Many foods which have from time to time claimed "fat burning" abilities are low in calories and may be used as a substitute for more calorific foods, thus helping in weight loss. As the term implies, this food would have to enter fat cells and burn them away -clearly a false concept indeed.