In my previous post, I discussed how to possibly identify fitness and fat loss myths. Now, let’s address some of the most common myths.
1. Spot reduction
The ability to target a certain area of the body with exercise to lose fat. The most classic example of this is sit-ups for a flat stomach.
Truth: The body stores and uses energy in varying different areas. Using the specific muscle underneath that particular area of body fat doesn’t mean it will use that as an energy source. The body uses fat in stages and usually the target areas people have are the last places to lose body fat i.e stomach, hips, thighs
2. No carbs after 6pm (or midday, or whatever time it is they say these days)
The idea behind this is that if you eat carbohydrates after a certain time and go straight to sleep, they don’t get burned as energy and they convert to body fat.
Truth: The body is actually quite active during sleep. It uses a lot of energy repairing the body, digesting food and regulating body temperature. The carbs themselves are packed into cells preparing the muscles for movement the next day (carb loading). Unless you are overeating in general, having carbs after a certain time in the day won’t have an affect on your body fat.
3. If I lift weights I will become bulky, and I don’t want to look like a body builder
Firstly I would like to point out, if it was that easy to bulk up like a body builder, I think a lot more people would be jumping on the gains train. It isn’t a simple stroll into the gym, lift a few weights, and becoming incredibly jacked. Unfortunately, that isn’t how it works.
Truth: Becoming bulky is a choice that takes a great deal of effort including putting in hours daily at the gym. Lifting weights with the right guidance, programming and nutrition will get you looking lean and fit with muscle tone. Weight training is actually one of the best forms of training to lose body fat as it creates more metabolic stress = more energy burnt = more fat loss
4. Being healthy means I can only eat chicken and veggies
This is one of the biggest struggles everyone has with achieving their fitness goals; finding the balance. Its important to have a regular intake of fruit, veggies, meat (or other protein source) for optimal health. This however doesn’t mean you can’t ever have some of the other delicious goodies (chocolate, ice cream, biscuits, muffins etc). It is all about finding a balance that works for you and your lifestyle.
Truth: Ultra restrictive diets often have a high failure rate due to the participants not being able to sustain their eating habits. If you want to achieve long term success you need to build yourself an eating routine that allows you flexibility and can include the occasional cheat meal/snack. Nobody wants to be the guy that brings chicken and broccoli to dinner at a restaurant (obviously people competing in body sculpting with specific training diets are the exception here)
If you have heard anything else that seems a little off, and would like some clarity, we are happy to help. Send us a message or comment below and we will do our best to help you with your queries.