Fitness Myths Busted, it’s time to stop with the bullshit people.
There are several questions that get thrown around in this industry by people, I have been asked a few times by clients and people have sent messages on Social Media about them, so it’s time to cut the crap and just put it out there.
At the end of this you will understand why they are myths, why they should be ignored and then you can turn around to your friends if you ever here them say stuff like this and sound all intelligent and shit.
Will weight training make me bulky?
In short, the answer is no.
The toned look that most women strive for is actually the building of muscle and the stripping of fat.
You will not get big bulging muscles and look like a body builder unless you eat, train and sleep like a body builder.
The simple answer is a woman doesn’t have anywhere near enough testosterone in her body to build muscle like men easily, and you also generally won’t be eating anywhere near enough to grow big.
You may have seen women who are body builders but these are extremes, body building is part of their life and she will be lifting the heaviest of weights whilst following an intense and advance workout, she will also not be as big as the male body builders.
Having a strength-training programme to build muscle overall (to give you this toned look) will not make you bulky.
I would be more worried about cupcakes and cappuccinos making you bulky rather than strength training!
Fat Targeting Workouts
We have all seen them. Belly Busting workouts, Thigh Trimming Exercises, the lot. The truth is you cannot tell your body where to lose fat from first.
To lose fat you need to be in a calorie deficit, it takes a deficit of around 3500 to lose 1lb. You cannot choose where this fat loss will take place.
If you do all lower body workouts you will get better bang for your buck (as the muscles are larger and require more energy) however there is no guarantee that’s where the fat will go from.
Actually, it is more than likely to come from the place you LEAST want it to, like maybe your breasts. (just going by what clients say!)
If you want to reduce fat around your stomach the best way to do this is to consistently be in a calorie deficit and complete workouts that have many compound movements (Deadlifts, Bench Press, Squat Presses) which use lots of major muscle groups.
Using your body as a tool is also a great way to burn fat; burpees, mountain climbers and squat jumps will get your heart rate up quick and torch calories fast.
So combining a strength program with a HIIT or a Cardio session is going to give you the best bang for your buck.
Exercise more if fat loss stalls
This is not actually always the case. As your body loses body fat your calorie requirements also change.
It is important to re-evaluate your calories and training schedule as your body changes.
Exercise isn’t always the answer either; if your fat loss is stalling there are several factors, which can be contributing to this.
Nutrition would be your first port of call, is your protein intake sufficient? Are you tracking accurately?
Other questions to think about are; are you getting plenty of rest and sleep? Are you getting enough water? Are your stress levels high? Could your menstrual cycle be a factor?
So instead of pushing yourself even harder in the gym, get smart and evaluate your previous week (s). It may be something really simple or you might need to have a closer look.
Fat loss plateaus can always be explained, you just have to workout exactly what it is.
The answer is not to order in a dominoes and feel sorry for yourself or skip your workouts as you don’t think they matter.
Train smarter not harder.
Fat turning to Muscle and visa versa
If I could wave a magic wand like sooty I would do!
It is physically impossible for fat to turn to muscle and muscle to turn to fat.
Through exercise your body will start to burn fat (this will happen providing you are in a calorie deficit) and will also start to build muscle gradually.
When you reduce your training or you are in a calorie surplus your muscle mass doesn’t then turn to fat.
For approximately every 3500 calories you over eat you will gain 1lb of fat, if you are not using your muscles they will begin to reduce and that also means that the extra 50 calories you required to fuel your muscle mass is now taking you over your maintenance calories.
The more lean body mass you have the more calories you burn when doing nothing so even though you may be losing weight you can have more calories due to the extra muscle.
Please note that building muscle for the average woman is between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month).
So if each week you are gaining a lb and you think its muscle I would take a closer look at your diet and your measurements as its a good chance it’s fat that you are gaining.
Sweating more means you will lose more weight
I wish it did, and a lot of my clients wish it did as well but sadly it doesn’t.
Sweating is the natural way for your body to help cool itself during exercise or in hot temperatures.
How much you sweat doesn’t mean you will lose more weight. It just means you sweat more and will lose more water weight at that time. Once you rehydrate that water weight will be regained and will not affect your real weight. Any real weight loss will come from what you are doing to make yourself sweat and being in a calorie deficit.
Wearing a sweat suit or going to a sauna will help you lose weight fast, but its water weight as we have mentioned. It will also severely dehydrate you so it is not a safe way to lose weight. Plus as soon as you drink water you will replenish that loss! This is why you will see fighters using this method before a weight in at a fight, to cut weight quickly.
Carbs make you fat (especially after 6pm!)
The fundamentals of fat loss in basic terms means you need to be in a calorie deficit. What you eat within your calories for fat loss is irrelevant. Now I am not saying eat cookies to lose weight, however you get results as long as you are in a deficit. As someone said this morning, I’ve worked out I could eat 7 twirls as long as I just had water.
Carbs have been the scapegoat for a long while, they have been blamed for people gaining weight and miraculously when people have omitted them from their diet they have lost weight.
This is not due to the avoidance of a vital macronutrient, it is in fact due to the severe calorie deficit giving up carbs gave them.
It is an easy way to reduce calories in your diet, giving up carbs is not necessary to make progress. If you portion control your carbs and ensure you are not eating a plateful you will feel great and lose weight.
Carbs are a vital energy source and have other helpful benefits which you will be in deficit should you avoid them all together.
The after 6pm rule is a joke.
Your body doesn’t know what time it is. Your body will not process food any differently whether it be 6pm or before!
So give carbs a break just don’t go mad on them!
Everything in moderation, I know it’s boring but unfortunately it’s the way forward.
You can only start on a Monday
Every Sunday Facebook is full of statuses of people talking about getting back on track on Monday, because they fell of the wagon at some point the week before.
However instead of taking action straight away they feel they Monday is the only day to start a fitness and health plan.
The best time to start is right away.
Things don’t magically happen because it’s a Monday.
If you are unhappy with your weight or fitness levels, then why aren’t you doing something about it?
You can start working out any day of the week.
You can start your healthy eating at your very next meal.
No going mad before hand to get it in whilst you can. Any progress you would have made the following week will probably not happen. So no clearing out the cupboards of all the crap by eating it, if you want to clear it out bin it or give it to the food bank.
Monday may be the start of the week but if you keep putting things off or seeing the week as a time to be good and the weekends allow for less than ideal choices you will always be stuck in the viscous circle of gaining and losing the same weight over and over again.
If you are truly ready to lose weight and get healthier and fitter you wouldn’t waste anymore time just talking about it and get off your arse and do something about it instead, unless you are one of those people that just like to talk about it and not do anything and always be seen as the person that can’t get anywhere.
Eating Fat makes you Fat
This is due to incorrect government advice, which has been given out for years that made us, scared to eat things like eggs and butter.
As with carbs, fat is not the enemy. It is another vital macronutrient and helps your body in many ways and has several benefits.
All macros are vital to our health.
Fat however is 9 calories per gram whereas protein and carbs are just 4, meaning you cannot get away with eating as much of it!
There are several companies that have used the low fat fad to cash in on your health concerns. They labelled food as low fat, reduced fat and half fat in a bid to get you to buy it because you have been led to believe it is healthier. When in fact in order to make the low fat alternative food taste palatable they have pumped it full of sugar, sweeteners and other artificial flavourings.
There are certain fats you should avoid eating a lot of these are trans and saturated fats; they highly processed and offer no benefits nutritionally. Unsaturated fats, such as monounsaturated and polyunsaturated fats are the ones you need to include in your diet.
Do I have to eat protein within 30-60 minutes of training?
So there is a rumour that if you don’t eat protein in the 30-60 minutes after a workout that you will not get results!
I’m hoping more and more people don’t fall into this trap, if you are looking to build muscle and a shit load of it then eating a sufficient amount of protein every few hours has been proven to be beneficial.
The average gym goer does not need to race home to eat or guzzle down a protein shake for fear that their workout will be a waste of time.
What is more important is ensuring you have an overall balanced diet, which is inline with your training. It is your consistent daily intake that makes the most difference with your results, not protein timing post workout or eating before a certain time.
Summarising all that Waffle
There will always be wild claims and faddy diets, which will make up rules to fit their needs and make you feel that without their product or special diet you cannot get results.
Try and do a little research or ask a qualified expert for their opinion to sift through the myths and the facts for you.
If you have any other questions or concerns you would like me to cover please email me at firstname.lastname@example.org or if you prefer to find out a bit more about me and what I offer you can find out more here