the biggest culprit.
you can spot reduce fat through exercise.
WOMP. sorry to break it to you, this is NOT possible.
just because you do a hundred crunches a day, doesn’t mean you are going to be able to wash your laundry on your abs anytime soon. what DOES work is an over all calorie deficit for the week. this will reduces overall body fat over time. however, having extreme excess of fat in one specific area could be from a hormonal imbalance. so please discuss with your doctor if you feel as if this may be the case.
carbs make you fat.
let’s say it together. carbs are friends not the enemy. an overall high calorie intake will make you fat, not carbs. or even fats or protein for that matter.
if you are on point with your macros, you will hit your recommended calorie intake for the day, causing you to lose fat. news break, your macros are going to include carbs! carbs contain fiber, and fiber helps you poop. so eat and poop happy.
nothing is more difficult than competing with a myth.
the more you workout, the better the results.
WRONG. most people think that the harder your workout, the more muscular you’ll be come. you actually build muscle when you recover. while you workout, you break down the muscle fibers and while you recover they are repaired and rebuilt.
so, over working or over training can actually cause you to break down your muscle more, rather than build them up. less is more in this case.
hi-reps help to burn fat.
low reps to burn muscle, high to lose fat. guess what, WRONG. with low to medium rep ranges you can gain strength and build muscle. however, having a higher rep does not result in loss of fat.
believe it or not, you can burn more calories keeping your reps at a medium range (8-15).
women who lift heavy become bulky and muscular.
unless you have so weird superhero genetic defect, this is not going to happen anytime soon. in order to build up muscles to this extreme your body requires an abundance of testosterone.
what will happen is if you eat for a bulk. the reason why female power lifters look this way is not because of the actual weight they are lifting, it’s from the food they are fueling their bodies with and their overall calorie intake.
so chill out lady hulk, you won’t be turning green anytime soon.
machines target muscles better than free weights.
errrr, NOPE. yes, machines will isolate the muscle better, however the fact that your would be “targeting” the muscle better in grown is not the case.
while using a machines, you are on a pre-defined range of motion, which most is not fit for everyone and their body. free weights on the other hand, will help you to complete your own personal free-range of motion and will active your stabilizer muscle; preventing the weight from moving back and forth. added bonus with free weights, you’ll be able to perform compound moments as well!
you can sweat off the fat.
merp, NO! although after a workout the scale may move slightly due to loss of water and electrolytes.
but, sadly this is only temporary. so don’t buy into those silly belly sweat wraps or creams.
we won’t knock you heading to the sauna or steam room after, this will help soothe your muscles after an intense workout.
you have to eat every two to three hours. okay, news flash, there are programs where you fast (ie. intermitted fasting) AND people still lose weight. so unless you absolutely have to eat every couple hours, due to a medical condition, amount of calories or just like eating this way, it’s not required to have timing on your meals. so sorry, eating every couple hours does not increase your metabolic rate.
carbs after dark.
well, with daylight savings time, does your body know it’s dark outside? no, didn’t think so. the myth here is that if you eat carbohydrates after 8p they will instantly turn into fat, oh heavens no! fact, what will happen is that it may increase your water retention over night. so if you plan on weighing yourself the next day, maybe keep the carbs on the lighter side that night.
post workout window.
okay, so your “anabolic” window doesn’t exist. if you eat immediately after or a hour after, your body is going to use those calories to do the same thing, fuel itself. now I’m not saying you shouldn’t eat after a workout, if you’re like me, you’re pretty hungry. what I am saying is that you have a couple hours to chill before smashing that protein shake down.
fast to detox.
this myth, yeah you can actually do a lot of harm to your body. the idea of this one is that you can only truly cleanse your body by not eating anything. yes, you may lose weight from the cleanse cause you’re basically eating very low calories or just consuming fluids. this is what happens when you “flush” your body of the toxins in it.
you can do this without having to fast or detox. just eat whole, natural foods, include some psyllium husk into your nightly routine, boom, detox!
what the yoke?
“I can’t have the egg yokes cause I’ll get high cholesterol.” well, do you have a pre-existing cholesterol problem? no? okay so why eat them! it’s been shown that dietary cholesterol DOES NOT have an impact on your chances of heart disease. so take a crack at it.
the dangers of red meat.
red meat has been said to cause cancer. it’s also said to cause high blood pressure and heart disease. well, contrary to belief, red meat is full of vitamin b12, zinc, natural creatine and iron. a lean cut of grass fed beef (or lean red meat) is full of healthy protein and fats. moderation is key, so don’t cut it, just limit it!
being vegan/vegetarian is the best.
I’m not knocking those who are, and for the right reasons. but, that doesn’t mean that YOU need to go vegan or vegetarian as well just because it’s “healthier”. can you benefit from an all plant based lifestyle, yes! but that doesn’t mean you have to do it. if you’re considering the change do to the moral obligations of animals, go for it.
but, just remember, even though it’s plant based, doesn’t mean it’s “healthier”. there is vegan junk food out there.
if you do decide to switch, be careful, you may become deficit in essential nutrients like b12, calcium, folate and omega-3.
you MUST eat “clean”.
this means having to cut out EVERYTHING you love that is processed. WRONG. just because something isn’t consumed in its whole, natural form, doesn’t make it and unclean food. that would make a carrot covered in dirt dirty correct? case and point. you need to just be in an overall calorie deficit for the week to reach your weight loss goals.
say goodbye to your favorite foods.
this pairs with the myth above. if you deprive yourself of the things you love, guess what, you’ll probably end up binging on them. it’s all about calories in vs. calories out. so if you want that cookie or a pint of your favorite calorie friendly ice cream, GO FOR IT. remember, iifym!
supplements improve your strength and muscle mass, even when you don’t train.
some other supplements you can do without
now that we’ve laid to rest some of the most common myths, do you think you can get out of your “bed”head and listen to your body and what YOU want out of your healthier lifestyle?
you can have your cake and eat it too.
looking to build a healthier lifestyle that doesn’t require you to eat boiled chicken and rice every day? how about not having to spend 3 hours or more in the gym with crazy amounts of cardio?
then fitBITE is the place for you.
contact me and we can get you started with your FREE consultation to discuss your goal!
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