Fat loss myths are everywhere. As a coach that works with people every day it can get pretty frustrating seeing guys wasting hours of their lives on outdated and ineffective exercises.
These myths just put you on the wrong track and set you up for failure. However, in this article you’re going to learn the TRUTH and will never have to fall victim to another fat loss myth or scam again.
As I said, there are hundreds of myths out there and I’d love to SLAM them all into oblivion – but that will have to wait. For now, I’ll just expose the TOP 3 biggest myths I see most guys falling victim to.
Myth #1: You have to run to lose weight
(Before go on, I’ll just state for the record that NONE of my clients in my 8 years’ experience have ever used a treadmill, bike or any form of aerobic exercise machine, and they have dropped massive amounts of fat)
Doing the miles is inefficient for losing weight for a few key reasons. Firstly, exercise at an aerobic level does not significantly increase your metabolic rate (the amount of energy burned each day).
In contrast, resistance training – such as body-weight circuits – done in the right manner has been shown in studies to elevate your metabolism for up to 38 hours following a workout. So if you did a 30 minute circuit workout on Monday morning, you could still be burning fat while resting on Tuesday afternoon.
This is because fast-paced, high-intensity training in this way uses all your body’s muscle groups. Repairing these muscles then takes the body a couple of days and requires a huge load of energy.
Secondly, jogging gives you a far higher chance of getting injured. Runners routinely experience back, hip, knee and ankle pains as a result of putting so much impact through their joints.
The last reason I’ll site as to why you shouldn’t be running to lose weight is that most people find it… boring (that’s why they put TVs in front of the cardio area in gyms).
If you’re not motivated to continue and don’t enjoy your exercise routine, it won’t be long until you throw in the towel and look for the next fad diet.
Myth 2: Fat Loss is All About “Calories in Vs Calories Out”
I love this one. Whenever I tell people this is a myth all I see is astounded faces. It’s so deep-rooted in tradition that it seems it MUST be true. Well, let’s apply some common sense and put it to the test shall we?
Let’s say I have twin brothers come to me to lose fat and transform their bodies. They are identical in age, ability, fitness, size, eating habits – everything.
Conventional wisdom would say that they should cut their calories by 500 and eat around 1,500kcals per day (this is the usual recommended amount).
Now, twin A goes home and indeed eats only 1,500kcals per day – but he gets to that amount with nothing but chocolate, cakes, and junk food.
Twin B on the other hand gets his 1,500kcals from lean meats, fruits, vegetables, eggs and drinks water.
After a month on this diet, do you really think they will have both lost the same amount of weight?
I can tell you from experience – when someone eats junk food all day, they don’t lose much fat.
The truth is, fat loss is down to hormones in the body. Controlling your blood sugar with fibrous foods such as vegetables, and reducing everyday stress will kick-start your fat-burning enzymes.
Forget the quantity of food and calories. Focus on eating good quality food and the calories take care of themselves.
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Myth #3: “You Must Eliminate Fat From Your Diet”
The confusion here – that led to the original low-fat revolution – comes from the fact that many years ago when the low-fat recommendations were first made, we had very little understanding of fats.
More specifically, when the low-fat recommendation was made in the 1950s we had no idea there were ‘good’ and ‘bad ‘fats. Fats get a bad reputation because they have more calories per gram than do carbohydrate and protein foods. Although, as we’ve already seen, the amounts of calories in foods are not the determining factor in losing fat we once thought.
Isn’t it strange that in this decade we eat less fat than ever, yet obesity is still rising? Fat isn’t – and never was – the main problem.
Another thing that we didn’t realize years ago is that excess sugar can also be turned into fat by body. Indeed the reason most people are overweight is because of excess sugar in their diets, not excess fat.
In fact, most people need to include more healthy fats in their diets – even though they are higher in calories! But here’s the thing that many people don’t understand: There are more calories in fat because fat is broken down to perform more tasks within your body.
For example, healthy fat is required for brain power, memory, and mood; it’s used to regulate hormones (and produce testosterone in men), and it also boosts metabolism.
Because of all these functions, those 9 calories per gram are easily broken up and used for energy. Therefore, eating a higher calorie intake from healthy fats will not end up around your waistline.
I hope this article has helped you see that when some common sense is applied, many of the traditional myths about fitness and weight loss simply don’t hold up. Most guidelines on fitness where created decades ago. Since then science and understanding of how the human body works has come leaps and bounds – unfortunately this information rarely makes it to the mainstream.
Don’t be left spinning your wheels! Take on board these tips to shed fat and get lean and ripped faster than ever before.
Justin Devonshire, Men’s Fitness & Conditioning Specialist Author, Alpha Body Blueprint
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