Updated: Mar 24
There is a heap of free advice on social media these days on weight loss that if it is taken seriously, can do you more harm than good. Many are unqualified people with no formal education in health, fitness or nutrition making claims to flog products, collect affiliate dollars or make a fast buck. It makes it hard for accredited and trained professionals to be heard among all the white noise. Will the real trainers and nutritionists please stand up!
That's why I am glad you landed here today because I am am about to bust some weight loss myths wide open and help you see some real results. There are no cutting corners to good health. No single pill or drink or regimen will do it. Finding your fitness groove is a full lifetime commitment and one that is constantly evolving as you age and grow, and as you evolve. Let's dive into it, shall we...
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Myth: Exercise in the morning is better than night.
Let's get something straight from the get-go. Effective weight loss is the total amount of calories burned during the day, not how or when they were burned. It doesn't matter to your body if it the sun is cresting over the horizon or the stars are out.
Exercise is exercise. While some argue exercise early in the day definitely revs the metabolism better, others adamantly claim a fierce sesh before bed is much better.
Truthfully, there is no advantage of one over the other. What does make a huge difference is your lifestyle. If the difference between working out and not is first up, then do first thing in the morning. Make it really count. If night time works better for your schedule, eat light and leap into beast mode after work. The takeaway here is to just do it. Make exercise fit your life and your body will delight you with results.
Myth: No sweat, you’re not working hard enough.
Sweating is the body's way of cooling itself down. Many factors contribute to body temperature, including room temperature, types of exercise done, body-fat levels, clothing, and exercise intensity. The intensity for exercise can't be judged by the amount you sweat. A well-trained person will often sweat a lot because their body can more efficiently regulate heat.
Myth: Sugar before exercise raises energy levels.
While the ingestion of sugar will lead to a rapid rise in blood sugar levels, this rapid rise also stimulates a flood of insulin. The insulin quickly removes the excess sugar from the blood system, often causing your blood sugar levels to drop and leading to the dreaded 'sugar dump'. It's a fast rocket but while you are working out you want to fuel your muscles to push through your PB not lead to faster exhaustion.
Eat a balanced meal or snack 2 hours prior to working out. Try a rice cake with raw peanut butter and smashed fruit, small serving of porridge and fruit, or spinach and avocado smashed on a slice of sprouted grain toast. After the gym, coconut water and a 1/2 banana in a protein shake is one of my favourite post workout fuels because both are bursting with potassium and restore electrolytes lost during exercise. Rounding up your workout with a fast-acting, liquid protein drink will help replenish essential nutrients and aid muscle recovery.
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Myth: Gaining weight is just a part of getting older.
Getting older is not an excuse for gaining weight! As we age and begin a more sedentary lifestyle we start to lose muscle mass. The efficiency of your metabolism is directly linked to how much muscle you have on your body. The most efficient way of maintaining your body's muscle mass and keeping your metabolism from dropping, is by doing a high intensity strength training workout once a week.
Myth: If it’s fat free I can have as much as I want.
Unfortunately fat free doesn't mean calorie free. The word fat free is misleading because if you overeat on anything, even fat free foods and you burn off those calories, your body will store the excess as fat.
Myth: By exercising my abs I will lose my baby belly.
Exercising your abdominals will help to tone and firm the abdominal region, but it will not reduce fat deposits that are responsible for a baby pot belly. Fat reduction comes from burning more calories than you take in. Fat is reduced uniformly throughout the body there is no such thing as spot reduction. Myth busted!
Put it into action. ...what are you going to try from this article?
Wishing you health + happiness,
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