It can be a frustrating thing to sift through all the information out there and sort out the true weight loss tips from the bogus ideas that will get you nowhere fast when it comes to accomplishing your fitness goals. The following is some helpful information on various weight loss myths and common facts and why they are inaccurate.
Myth #1: Carbs are a Bad Idea
Experts have explained that carbohydrates play a central role in keeping our bodies energized and our organs operating properly, including our brain! While carbs do get people off track when it comes to weight loss, it is largely due to the carbohydrates they are choosing to consume. Dietitians suggest that refined carbohydrates like white breads and sugars are more likely to pack on pounds while whole grain carbohydrates like brown rice and beans will fill you up and provide healthy nourishment. Drastically cutting carbs from your diet practically destroys your ability to do High Intensity Workouts. It’s better to cycle them through out the week, logically you don’t need as much carb energy on your rest days as when you are doing exercise.
Myth #2: Choosing Low-Fat Foods Will Keep Us Out of Trouble
Some suggest that the consumption of low-fat foods has actually led us INTO trouble. When people purchase low fat foods, they often neglect to take into account the total calories per serving which often remains high despite the low-fat label due to other ingredients like sugar added instead as to not compromise the flavor. People will often use this as a green light to go ahead and eat more, or as much as they want. This unfortunately leads to weight gain.
Myth #3: You Can Spot-Reduce Fat by Targeting a Specific Body Part
Regrettably, liposuction is the only way to spot reduce. When you engage in physical activity, your body doesn’t just burn calories or use energy from one place, it pulls from energy stores all over your body. According to exercise physiologist Pete McCall, a trainer certified by the American Council on Exercise, you should target a specific body part no more than three times per week. Rather, focus on a balanced program that engages your entire body and this is where you will be able to create the calorie deficit that burns fat. One example of this is when people do a ton of crunches and abdominal work as part of their fitness program in pursuit of that long sought after six-pack. However, even if that six-pack comes to fruition, you are never going to see it if there is a nice, thick layer of fat hiding it. A whole body workout will lower body fat, and only then will you see those six cans.
Myth #4: You Can’t Overcome Your Genetics
Sorry, but this is nothing more than an excuse! While it is true that some people have been genetically blessed with various fitness short comings, it is far from a hopeless battle. So get on your battle gear (or gym clothes) and find a way to outfox those genes. There is a lot that can be done to jumpstart a slow metabolism, like replacing stored fat with muscle, which will work to burn calories even while you sit around just for the fact that muscle is more metabolically active than fat. From what I have seen, a family’s lifestyle behaviors and habits that are imparted to their kids become a factor as much as anything. Maybe overcoming your genetics is as simple as breaking away from the mold.
Myth #5: Sauna makes you lose weight
Saunas are great especially if we use them as to improve recovery and detox. But does it actually help you lose weight? In one way yes it does, intense sweating does make the weight scale numbers lower but that is just water weight that will return shortly since you don’t want to dehydrate. You don’t really want to rely on water weight to make you feel good but instead try to burn as much fat as possible. Besides the fact that sauna really helps with Recovering from muscle soreness and boosting your immune system it can burn around 250-300 kcal in 30 minutes which is equal to a 20 min 7mph jog. Of course that’s only a fraction of what it takes to lose fat since fat loss depends on calorie input and output but it can help.
Myth #6: To Lose Fat You Have to Exercise in the “Fat-Burning Zone”
The “fat –burning zone” is best described as low intensity exercise or “slow-go cardio.” While it is true that when exercising at this low intensity, you do tap into using more fat for energy, it isn’t a way to burn the MOST calories, which it the ultimate goal in the end. Let me explain. With slow-go cardio you will burn fat calories, but the calorie burning will cease immediately upon concluding the workout. By engaging in more moderate to high intensity exercise and incorporating High Intensity Interval Training (HIIT) into your program, you may burn lower percentage of fat calories in favor of carbohydrates, but you burn significantly more TOTAL calories, including calories you will continue to burn for 2-4 hours after you have finished your workout, which in the end provides a better result- including LESS fat! Bottom line-intensity is the key to boosting your metabolism! Stop by Know My Body for more factual information on what it takes to be fit and healthy.