- Diet & Weight Loss»
- Diet Advice & Tips
Popular Weight Loss Myths: Don't Believe the Hype
Weight Loss Facts
False Knowledge is Worse than Ignorance
More and more people are joining the current fitness and health epidemic. Wanting to be healthy and live longer is always a good thing. If you do not have an understanding of how the human body works, you may be inclined to listen to your best friend, commercials or that gym know-it-all that is in the gym always trying to help people and when in reality it looks as if he could use some help himself. I say "he", because more often then not, it's the guys do this rather then the girls. Losing weight really isn't that difficult when you really think about it. You don't have to have a degree in Microbiology to accomplish it. Bottom line, if you are burning more calories than you are consuming, you will/are going to lose weight. The "catch" is whether or not you are losing fat weight, while keeping and maintaining your muscles mass. Basically the key is to do more (increase exercise/physical activity) with less (reducing the calories that are put into your body). But in order for that to happen, one, you must first know the facts and two, you need to stop listening to people who also don't know the facts, even if they do sound really convincing. Let's get rid of a few of these silly weight loss myths.
Training to Frequently can lead to Overtraining
You Need to Train 6 or 7 days a Week
As I stated previously, your objective is to put in more work, while consuming less food. Your body, my body or anyone's body for that matter will always require breaks. Especially when it comes to the central nervous system. You need to recover from sticking religiously to healthy, clean eating habits of substantially less calories. You may have the determination, motivation and will to train six or seven days a week, however if you do not give your body a break, at least 2 days out of a week while you are cutting calories, your immune system will simply weaken, making you a lot more susceptible to getting sick. You should rest by your own choice and don't let a cold/the flu force you too and knock you off the fitness track. Body builders or fitness competitors may be able to get away with this kind of intensive training frequency for an extended period of time, but the majority of them do have the benefits of chemical assistance (performance enhancing drugs) and the experience of putting their bodies through that type of rugged, physical torture. For the rest of us normal folks, train hard while your calorie cutting, but make sure you are getting adequate rest and taking your daily vitamin C.
Spot Reduction is a Myth
There is no such thing as Spot Reduction
We have all seen the commercials, magazines and infomercials about a particular product/diet pill harping about it's incredible capabilities to reduce belly fat or cutting out the fat in one particular area of the body. It sounds really good on television or on the radio, but sadly this is only just a myth. It's not exactly healthy, but it is very possible to lose a significant amount of body fat in a short period of time as some of the commercials suggests, however you can't target only one specific area of the body. You can do some split training and certain muscle groups are developed and built during this type of weight training, however losing fat occurs at the chemical level throughout the body as a whole. This means that you will lose the fat in your stomach, arms, legs, back, etc at relatively the same rate. Your focus shouldn't be directed towards just getting rid of belly fat. It should be focused on your entire body, changing your body composition and physique as a whole. A diet changes the numbers on the scale and that's it. It will not change your composition. If your body composition (muscle to fat ratio) doesn't change, when you come off of your diet, and your eating habits return to normal, you will more than likely gain some of the weight back, if not all of it.
How many of these Fitness Myths have you heard before?
Good Fats versus Bad Fats
You can not cut out all the Fats
It's only natural to associate cutting all the fat out of your diet/eating habits with losing weight or assisting in reaching your desired weight/goal. It seems logical and really sounds like it makes a lot of sense. The only bad part about this "wonderful idea" is that all your body's major organs require fats in order to function correctly and efficiently. Your brain being one of the most important benefactors of fats along with your muscles and all other major body organs. What is not needed is the obscene level of carbohydrates you have been consuming over an extended period of time in an attempt to get muscled up. Basically you have to force your body to get lean. A reasonable way of doing this is to gradually start cutting back on your carbohydrates daily, this will influence your body to begin the conversion of the body fats you have stored to energy, the end result being a much leaner you.
Exercise and Healthy Eating Habits
You can lose weight no matter which body type you have
My Body type doesn't allow me to be Lean
One thing that I will always stress is everyone is different. There are genetic factors that simply make getting lean a lot more difficult for some people than others. It works the other way just the same. My body type is a natural Ectomorph and I stay lean. It's extremely difficult for me to grow and maintain my muscle mass. I'm over the age of 40 and I can still jump up and down and will lose 5 lbs after doing it. Everyone's body is different, but all of the processes are the same. Every person on the planet's body will use stored body fat as energy if it's giving the right circumstances. Your objective is to put your body into those right circumstances. If the diet you are currently on does not allow your body to do that, then that is obviously not the right diet(circumstance) for you and a change is needed. Stop being a copy cat and doing what everyone else is doing. It's trial and error. You need to learn your own body and how it responds to different diets/training. No matter what your body type is, it's very capable of getting lean. It may just take a little longer for some people.
Once you have learned what works for your body and what doesn't and you have stopped playing follow the leader or listening to that self appointed gym expert, the getting lean part will become easy. A good, hard weight training regimen along with you cutting carbohydrates and some fats will have the pounds of fat falling off while maintaining your muscle mass. Just be patient and persistent. This process will not happen over night.
Good Calories, Bad Calories
More links with information on weight loss
- Weight Loss Tips for Girls
It is said that everyone is created equal, however men and woman are very different. These differences can give women a difficult time making the scale move. These weight loss tips are for the girls.
- Are your weight/fat Loss or muscle gain goals realistic?
One of the biggest mistakes of people trying to lose weight or gain muscle is having unrealistic expectations. These tips are to assist in helping you make your goals attainable.