FAT LOSS MYTHS
1) Juice cleanses 'detoxify' the body
There are so many diets out there that claim to detoxify the body and help you lose weight. But the reality is your body already has a built in detoxification system.
You may lose weight on this sort of diet, but its based around the fact you'll usually be consuming less calories.Living off juices or teas etc is not healthy, it may actually
do your organs MORE harm and will almost always cause faitgue, muscle loss and a decreased performance at the gym. Whilst micronutrients are important, don't neglect your macros..get
a balance of both!
2) Cardio is the best way to achieve fat loss
Nope. Cardio is an excellent tool to aid fat loss but if you want to achieve that lean and 'toned' look then weights is your answer. Lifting heavy burns crazy calories, not only
whilst you're at the gym but even when your muscle is repairing at home. Weight training = eleveated metabolic rate + increased muscle mass. What's not to love?
So, long sessions on the treadmill are not necessary and could be detrimental to your physique, be clever with your training.
3) Protein and protein powders make you 'bulky'
The only thing that will make you 'bulky' is excess calories (in an uncontrolled way), as females we tend not to gain ridiculous amounts of muscle, so lets discount that.
a calorie surplus will make you gain weight yes, but often when you're training with weights and this surplus is controlled, high in protein and good whole-foods then its likely
that this extra weight will be in the form of muscle, and the good kind. The kind of muscle that gives us good glutes, and lean arms. If you're already eating an unhealthy food calorie surplus
and adding in a shake or two a day then you can see why LOTS of protein could be a problem in terms of fat gain, but if you're eating well, monitoring your intake somewhat of carbs and fats then the extra protein will do you good.
4) Lighter reps for a more toned physique
Lighter reps and more of them may give you a toned phyqique but this myth that heavier lifting for lower reps will not achieve the same look needs to be adressed. Lifting heavy puts a large
strain on your muscles and requires a lot of energy, not only will lifting heavy burn those calories and give you that 'toned' look but it will provide a larger stimulus to your muscles
that in turn = larger muscles = lower body fat. So put down those 2kg dumbells and opt for something a little more challenging, you should be struggling towards the middle to end of
your rep range and if you're not you need to start stepping out of your comfort zone.
5) You can spot reduce
What can I do for a flatter tummy? how do I lose a little fat from my thighs? The answer..obtain a lower body fat. This is achievable through a good diet and exercise regime. It's as
simple as that. Working these particular areas will create more muscle, but that muscle will only be visible if you've got everything else in check. Abs are indeed made in the kitchen.
6) I need to buy lots of fat burners
In terms of fat loss, the best means of obtaining a faster..more efficient metabolism is through adequate nutrition - ensuring you hit you macros as well as micros, plenty of water,
lots of sleep and a good training plan. In many of these so called 'fat burners' that you can purchase from a supplement shop, the main ingredient that is actually burning any fat at all
is usually caffeine. Caffeine, as we all know is found naturally in tea and coffee, so why spend all the extra cash on something probably full of nasty chemicals? For instance, alleged
fat burner 'Raspberry ketones' has little to no affect on fat burning as demonstrated by many studies, not to mention all the others on the market! Get your body functioning optimally
the natural way, micronutrients such as your B vitamins are essential for regulation of blood sugar and an efficient metabolism. Omega-3 in fish, flaxseed or oil forms is also an essential component
of a healthy fat burning body. Do your research and you'll find you may be able to save a fortune.
7) Macros are all created equal
IIFYM, an excellent way of keeping yourself on track if you're looking to lead a healthy lifestyle WITHOUT the restriction of eating stricly clean foods. However, it must be noted here that
30g of carbs from a cookie is not the same as 30g of carbs from a bowl of oats. Firstly, lets take a look at the sugar contents, and the GI. The cookie has a high GI, it raises
blood sugar levels rapidly, unlike the oats which are a complex carb and release energy at a slower pace. A raise in blood sugar will cause a spike in insulin, resulting
in anabolic processes (i.e - fat storage) Now lets look at fibre, you may think that fibre isn't of much importance. But fibre (In oats, not so much in the cookie) will not only keep
you feeling satisfied for longer but it slows down as well as reduces the absorption of carbs and fats. Thus, it monitors your blood sugar as well as your cholesterol levels. I'm not saying
you should only eat clean foods, but just bare this in mind whilst trying to lose fat.
8) You must be in a large calorie deficit to lose weight
NOT true. A huge calorie deficit will result in metabolic damage, severe drowziness and HANGER. Feed your body good whole-foods, keep to a slight deficit and you'll burn that fat in a healthy way and actually maintain it.
Just because you're dieting you don't need to feel like crap, in fact..healthy food should you make you feel better. Do yourself a favour and don't do too much too soon, calculate a slight deficit, plateau..repeat.
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