Are these really myths?

UPPER-ARM EXERCISES GET RID OF BINGO WINGS

The upper-arm muscle - or tricep - is an area where many women begin to accumulate a little more fat than they feel is acceptable - a problem referred to euphemistically as 'bingo wings', 'dinner-lady arms' or 'nanna wobbles'.

People often believe exercises that target specific muscle groups can help by firming and toning up the muscles but sadly it won't. This theory of 'spot reduction' has been tested numerous times on tennis players, comparing their playing arm with the other, redundant one.

Although there's a clear musculature difference between the two, the fat levels were identical, proving that, irrespective of use, exercising a particular muscle does not reduce the fat content of that body part.

YOU CAN LOSE WEIGHT THROUGH DIET ALONE

When you lose weight without exercise you lose muscle (or 'fat-free' mass). For most people desperate to lose weight, this won't seem important. Provided the scales say the weight is coming off, surely that's good enough? Sadly it isn't.

Muscle needs energy - calories - to exist. If you start to lose muscle mass, you begin to burn less energy at rest. Your initial weight-loss may seem impressive but, over time, with less muscle mass and the likely return to your original eating habits, the fat reappears.

WEIGHT TRAINING GIVES WOMEN BIG MUSCLES

Many women have a phobia about weight-training, believing that lifting a dumbbell any heavier than a glass of Shiraz will give them large and unfeminine muscles.

But it's highly unlikely. First, muscle is difficult to build. Even the most dedicated, steroid-free and genetically gifted male bodybuilders who spend their lives weight

training struggle to grow more than 14lb of muscle a year.

Second, the hormone testosterone, which plays a major role in building muscles, is one hormone that women distinctly lack.

In fact, there is overwhelming evidence to suggest that weight training can actually give the appearance of smaller muscles - it boosts your metabolism, freeing fat from your body to fuel the energy demands of exercise.

DIETERS SHOULD EAT MORE OLIVE OIL

Olive oil is a mono-unsaturated fat scientifically proven to offer protection from heart disease, cancer of the colon and helps lower the bad form of cholesterol.

What people seem to forget is that while olive oil is good for you, it is still fat. Whether you eat lard, butter or goose fat, or olive oil, fat still contains 9kcal per gram, so don't overdo it.

RUNNING IS BEST FOR WEIGHT LOSS

Running, swimming and cycling are the most common forms of exercise people undertake to get fit and lose weight.

However, a study by exercise physiologists found that while running at 7.5mph burned 11 calories a minute, cycling at the same speed burned 3.9 calories, and swimming (front crawl) at 3mph burned 15.7 calories.

But while cycling appears to be poor compared with the others, most people find it more convenient than swimming and are able to cycle for a lot longer at 10mph than swim at 3mph, let alone maintain that pace for any length of time.

Provided you're doing your chosen sport on a regular basis, at a medium to high intensity and enjoying it, you're splitting hairs when it comes to calorie expenditure.

SIT-UPS WILL FLATTEN YOUR STOMACH

The fact is, performing sit-ups or 'crunches' strengthens and firms up the recturs abdominis muscle, more commonly known as the 'six-pack'. This may well give your stomach muscles the strength to bounce bullets but will do nothing to reduce the amount of fat on your tummy.

Abdominal fat is there because of excessive calorie consumption - the only way to get rid of it is to burn off the calories with a balanced diet and exercise.

There is one trick, however, that can give the appearance of a flatter stomach, regardless (within reason) of how much abdominal fat you possess.

Underneath the rectus abdominis lies a band of muscle called the transversus abdominis - or 'corset muscle'.

Exercising this regularly can help improve your posture and make the stomach appear flatter even though you may not have lost a single pound.

First, suck in your stomach, so your belly button is drawn towards your spine. While your stomach is sucked in, do not hold your breath, just keep breathing normally. You'll know you're doing this properly when you begin to feel a minor burning sensation in the deep stomach.

This is no miracle cure but performing it regularly, such as in the car, watching TV or visiting the in-laws, will help flatten your stomach and improve your posture.

IT'S BETTER TO RUN ON GRASS THAN ON THE ROAD

Woman running

Grass or the road? The idea that road running will leave you crippled by when you're 40 is largely unfounded

Road running is often vilified, even by some runners, on the basis that the impact will damage everything from the ankles to the back; they prefer instead to stick to grass surfaces.

But the idea that road running will leave you crippled by 40 is unfounded, especially with the quality of today's running shoes, which have significantly reduced the amount of shock sent up the leg from the impact of the foot striking the ground.

BREAD IS THE DIETER'S WORST ENEMY

Bread, like any other type of food, contains calories. But there is no secret ingredient in it that makes it especially calorific and, apart from a handful of preservatives, it is made from flour, yeast, a little salt, water and a little butter.

When eaten in moderation, good-quality granary and wholemeal bread is high in fibre and essential vitamins and minerals, making it a nutritious choice. The problem is what goes with it.

IF YOU CAN'T TOUCH YOUR TOES NOW YOU NEVER WILL

Poor flexibility is a problem for most people but there are ways to significantly increase your level of flexibility - provided you do the right type of stretch.

Static stretching, such as bringing your foot to your bottom to stretch the front of your thigh, is an excellent way to gently elongate the muscle fibres, but to be able to touch your toes a more extreme form of stretching is needed - Proprioceptive Neuromuscular Facilitation (PNF).

PNF stretching is hard work but done correctly and safely you'll be touching your toes in no time. If you do decide to try this, be cautious. If in doubt, consult a qualified personal trainer.

First it is essential you warm up the muscles with a short brisk walk or running up and down the stairs a few times. When you're warm, find a low table or platform about 2-3ft high and place your heel on it.

Keeping both your back and leg straight, slowly lean forwards and stop when you begin to feel your hamstring tighten.

At the point of the stretch, push your heel down on the table for 50 per cent (40 per cent, if you are inflexible) of your maximum effort for about 30 seconds, keeping your back straight.

After 30 seconds, increase the intensity of the stretch to 100 per cent (80 per cent, if you are inflexible) of your maximum effort. It's quite an unpleasant feeling but bear with it.

Repeat the same procedure for the other leg, then stand up straight and slowly bend down to touch your toes. Provided you have done the stretch correctly, you will find that you are now able to reach a few inches further towards your toes.

To increase the stretch further, repeat the whole process, but be aware, this type of stretching can be dangerous if performed incorrectly so if you are in any doubt, it's best left alone.

VIBRATING PLATES ARE A QUICK WAY TO GET FIT

With a price tag of £3,000 per machine, you'd be justified in expecting a vibrating plate to do the exercise for you - which ironically it does... in a way.

This revolutionary piece of equipment has been all the rage with celebrities, who claim that the oscillating platform has transformed their bodies with minimal effort and no risk from injury.

The notion of standing, sitting or lying on something that effectively does the exercise for you is most people's dream - and all in just ten to 20 minutes without raising a sweat.

If the claims made for these pieces of equipment are correct, using one will cause the muscles to contract 30 to 50 times a second, which will stimulate the metabolism and possibly, over time, contribute to a degree of weight loss.

If you have a spare £3,000, a vibrating plate may well add variety to your workout and if used regularly it may help to tone the muscles and be useful to hang your washing on.

But if you want to lose weight by having your muscles violently vibrate, why not sit on the number 32 bus near the engine?

STRETCHING YOUR MUSCLES AFTER EXERCISE PREVENTS SORENESS

When you exercise, whether walking up a hill or weight training, your muscles are placed under strain. If these muscles are stressed to a level they are unaccustomed to, they develop tiny micro-tears that the body treats as muscle damage and it reacts by initiating an inflammatory response.

This is what causes the soreness you experience, so no matter how much you stretch out the muscles, you cannot avoid the pain.

RUNNING IS BAD FOR YOUR JOINTS

If our Creator made our joints so badly and susceptible to injury, why are there still hundreds of thousands of men and women, well into their retirement years, still running on a regular basis?

The generalisation that running is bad for your knees and joints is often made by people who don't want to exercise.

It is a proven scientific fact that weight-bearing exercise such as running, done in moderation, actually helps to keep bones strong, reducing our chances of becoming crippled in later years.

As with everything in life, anything in moderation, including running, is unlikely to do you harm.

Extracted from From Flab To Fab by Graham Hilditch, published by John Blake at £7.99.

Bloating

The 4-day jumpstart is a great way to reduce belly bloat and start flattening your stomach instantly. You can lose up to 7 pounds! You’ll drink Sassy Water (a signature Flat Belly recipe) while eating healthy foods and drinks that will help flush out excess fluid, reduce water retention, and relieve gas that can bloat your belly. Here are key foods to avoid on the jumpstart.

Salt
Avoid the saltshaker, salt-based seasonings, and highly processed foods. Water is attracted to sodium, so when you take in higher than usual amounts, you’ll temporarily retain more fluid —which contributes to a sluggish feeling, a puffy appearance, and extra water weight.

Excess carbs
As a backup energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3 grams of water. But unless you’re running a marathon tomorrow, you don’t need all this stockpiled fuel. Decreasing your carbohydrate intake temporarily can train your body to access this stored fuel and burn it off. At the same time, you'll drain off the excess stored fluid.

Bulky raw foods
A half-cup serving of cooked carrots delivers the same nutrition as one cup raw, but it takes up less room in your GI tract. Eat only cooked vegetables, smaller portions of unsweetened dried fruit, and canned fruits in natural juice. This will allow you to meet your nutrient needs without expanding your GI tract with extra volume.

Gassy foods
Certain foods simply create more gas in your GI tract. They include legumes, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers, and citrus fruits.

Sugar alcohols
These sugar substitutes, which go by the names xylitol or maltitol, are often found in low-calorie or low-carb products like cookies, candy, and energy bars because they taste sweet. Like fiber, your GI tract can’t absorb most of them. That's good for your calorie bottom line, but not so good for your belly. Sugar alcohols cause gas, abdominal distention, bloating, and diarrhea. Avoid them.

Fried foods
Fatty foods, especially the fried variety, are digested more slowly, causing you to feel heavy and bloated. On the Flat Belly Diet you'll eat fats, but you'll eat the healthy kind — MUFAs (short for monounsaturated fatty acids) — that target hard-to-lose visceral belly fat. MUFAs can be found in oils (such as olive oil), olives, nuts and seeds, avocado, and dark chocolate. Yum!

Spicy foods
Foods seasoned with black pepper, nutmeg, cloves, chili powder, hot sauces, onions, garlic, mustard, barbecue sauce, horseradish, catsup, tomato sauce, or vinegar can all stimulate the release of stomach acid, which can cause irritation.

Carbonated drinks
Where do you think all those bubbles end up? They gang up in your belly! Swap these beverages for delicious Sassy Water (the Flat Belly Diet's signature drink). You’ll enjoy this soothing, flavorful water on the jumpstart and can continue drinking it throughout the diet (many Flat Belly Dieters do!).

High-acid drinks
Alcohol, coffee, tea, hot cocoa, and acidic fruit juices: Each of these high-acid beverages can irritate your GI tract, causing swelling. You can have these drinks in moderation after the jumpstart if you choose.

Chewing gum
You probably don’t realize this, but when you chew gum, you swallow air. All that air gets trapped in your GI tract and causes pressure, bloating, and belly expansion.

Bingo Wings

It is sad to see bingo wings on your women.

Bingo wings is a slang term used to describe the build-up of fat and/or extra skin that hangs from the underside of the upper arms (i.e. over the triceps). It occurs most frequently in elderly ladies and overweight people. The problem may also occur after significant weight loss, with flaps of loose skin remaining. The term apparently originated from the bingo hall custom of raising one's arm aloft and bellowing "House!". This ties in due to bingo long being the entertainment of choice for large numbers of elderly ladies, especially in the United Kingdom.

British comedy show Bo' Selecta! popularised the term with a bizarre caricature of the EastEnders character Kat Moon (née Slater), who appeared constantly paranoid about people talking about her "big fat saggy bingo wings".

Other names for this phenomenon may include: "mooneys arms", "bingo flaps", "auntie arms", "tuck shop arms", "dinner lady arms", "bingo wobble", "nanna wobble", "nan flaps", "bat wings", "barber arm" and, predominantly in Australia, "sugar gliders", in tribute to an Australian mammal that propels itself through the air with the aid of batlike folds of skin. Another familiar term in Australia and New Zealand is "fadoobadas", as popularized by the Australian television comedy Kath & Kim. In the North of England this condition can also be known as "Family Fortune Arms" again referring to the old/fat contestants on the old TV game show Family Fortunes waving at the beginning of the show, with their "Wings" flapping in the breeze. In the US, the familiar term is "bye bye fat" because it will flap as the arm is held up to wave goodbye.

Lowering the overall body fat through exercise and doing weightlifting should reduce the condition. If that is not enough, brachioplasty, or 'arm lift', is a surgical procedure designed to reduce or remove bingo wings.

The term Bingo Wings is now also officially included in the most recent edition of Chambers Dictionary.

Bingo Wings were also referenced by the character Peter in the 2007 release, Epic Movie as one of his sexual turn-ons.

10 ways to beat bingo wings

How to lose bingo wings


Stretches

Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per week after a 5- to 10-minute warmup. Stretch just to the point of a gentle tug. If you have back, joint, or other health problems, talk to your doctor first.

The sun

Vitamins!

Antioxidant vitamins can undo some of the most important health benefits of exercise, research has shown.

Related photos / videos

Vitamins C and E could reverse exercise benefits, experts claim

Taking vitamins C and E after a workout appears to prevent physical exercise improving the body's energy regulation, a study found.

Some vitamins can block this beneficial effect of exercise, the new findings published in the journal Proceedings of the National Academy of Sciences suggest.

Exercise is known to increase sensitivity to the hormone insulin, which governs the way cells use sugar as an energy source. Type 2 diabetes occurs when the body becomes resistant and less sensitive to insulin.

Ironically, it is the supplements' health-boosting properties that appear to be to blame.

Vitamins such as C and E neutralise destructive "free radical" molecules called reactive oxygen species (ROS) that can damage cells and DNA, and speed up ageing.

These molecules are a by-product of metabolism and generated in larger numbers during vigorous exercise.

But the new research suggests that as well as causing damage, oxygen free radicals also spur the body into becoming more sensitive to insulin. By mopping up the molecules, antioxidant vitamins cancel out this beneficial effect.

In addition, scientists from the University of Jena in Germany found that the vitamins weakened the body's own exercise-induced free radical defence system, which relies on the production of natural antioxidants.

The findings add to the growing evidence that vitamins have complex effects on the body which can do harm as well as good.

Obesity and Cancer

Almost 19,000 Britons a year develop cancer because they are overweight, researchers say.

The toll is 50 per cent higher than any previous estimate, reflecting the current epidemic of obesity.

Adults are being warned to stay as slim as possible, without being underweight, to minimise their cancer risk.

obesity causes 19,000 cancer cases a year

Epidemic: Obesity causes 19,000 Britons every year to develop cancer - 50 per cent more cases the previously estimated

The new analysis, by the World Cancer Research Fund, found excess fat was linked to around 17 per cent of cases of seven main cancers - breast, bowel, oesophagus, kidney, pancreas, endometrium (womb lining) and gallbladder.

Professor Martin Wiseman, WCRF medical and scientific adviser, said: 'The stark fact is that every year in this country, many thousands of people are diagnosed with cancer that could have been prevented if they had maintained a healthy weight.

'This is a real cause for concern and the problem is only going to get worse if the number of people who are overweight continues to rise.'

The new estimate is nearly 50 per cent higher than the 13,000 cases a year linked to obesity by the charity Cancer Research UK.

WCRF, a charity that promotes ways of preventing the disease, says the evidence is now much stronger than even ten years ago.

Body fat promotes the production of hormones and growth factors such as oestrogen and insulin which can increase the risk of cancer.

Obese people are also less likely to eat healthy amounts of fruit and vegetables that can protect against cancer.

Professor Wiseman said: 'After not smoking, maintaining a healthy weight is the most important thing you can do.

'But a recent survey showed almost 40 per cent of people still do not know excess fat is a cause of cancer. We need to do more to spread the message.'

Overall, scientists estimate that about a third of the most common cancers could be prevented if people improved their lifestyles - eating more healthily, taking more physical activity and maintaining a healthy weight.

The WCRF says people should aim for a Body Mass Index - calculated by dividing weight in kilograms by height in metres squared - towards the lower end of the recommended healthy range of 18.5 to 24.9.