5 Weight Loss Myths ... BUSTED!

If you don't want to waste time in the gym, follow these tips on how to avoid the most common fitness myths.

Myth 1: When it comes to fat loss, cardio is king.

Truth – Strength training more than cardio will result in a leaner, firmer and fitter appearance. In the simplest terms, strength training helps to increase the metabolic rate. A lot of energy is required in the maintenance and rebuilding process for muscle, which results in burning calories! Spending less time on the treadmill and doing more high intensity weight training will help you fire-up the fat-burning machine and cut the fat!!

Myth 2: You need to skip meals, restrict calories and starve yourself to lose weight.

Truth – Our metabolism is like a camp fire. In order to keep the fire blazing, and in this case, keep your metabolism revved-up, you need to constantly feed it. Eating frequently (every three hours) is like continually throwing logs on a blazing fire. It will actually help to accelerate metabolism (which is essential for weight loss/management) and maintain steady energy levels throughout the day. You don’t have to eat more, you just need to eat more often (between five and eight meals/day).      

Myth 3: Weightlifting will bulk women up like the Incredible Hulk

Truth – The average woman doesn’t have the genetics required to gain a lot of muscle mass. In reality, a properly designed weight training program will highlight the female figure by exposing the muscle definition, which results in a tighter and more toned physique. This doesn’t mean doing 100 reps of arm curls with 2-pound dumbbells. To get the most out of the workout, women should lift weights that are heavy enough to only complete 8-12 repetitions. Ladies, the best way to get small, is to lift bigger!

Myth 4: Situps, crunches, and all the fancy “Ab Gadgets” are best for burning belly fat.

Truth – Core training is extremely important from a functional stand point, but when it comes to sculpting the body and getting rid of the love handles, all the crunches in the world aren’t going to cut it. We can’t “spot-burn” fat, so a complete exercise program is necessary for maximal results. Total-body compound exercises that cover all pillars of human movement (push/pull, level change, rotation, and locomotion)* are key when trying to sculpt the body. Besides, six-pack abs are made in the kitchen, not in the gym!

Myth 5: If some cardio is good, than more cardio is better!

Truth – Low-intensity, long-duration cardio, such as casually jogging on an elliptical for one or two hours is not ideal for maximizing your fat-burning potential. Various studies have shown that high-intensity interval training (HIIT) increases your resting metabolic rate, which allows your body burn calories more efficiently and faster over a longer period of time. This means you are still getting benefits from the workout while in your car, at work and even in bed at night. When it comes to fat-burning cardio, remember to HIT it Hard!!! 

*Source for the 4 Pillars of Human Movement - http://www.ihpfit.com/shop/details/241/4-pillars-of-human-movement.html

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