There are real or tall tales that you often hear about fat loss regimens that often gives you the idea to pursue it, sometimes erring on the notion that you often get to believe it hook, line and sinker without even validating it.
But more than you know, it is always safe to claim that knowledge is always powerful and often keeps you where you should be.
Things you don’t know won’t hurt you. Well for some reasons it does ring a bell, but when it comes to fitness or anything that has something to do with your health and safety, awareness is vital to stay fit and at the same time keeps you away from harm of danger.
Let fitness expert and author Mike Wines share some insightful thoughts about fat loss and give you a good perspective about how to arm yourself with the right information.
6 Things About Fat Loss You Don’t Want to Hear
KEY FACTS
When it comes to weight loss, every single calorie counts, including the ones you can’t or don’t want to remember.
The other 23 hours outside of the gym have much more of a profound impact on your life than the 60 minutes you spend under a bar.
If you’re only looking at the number on the scale but not considering your body composition, energy levels, or performance markers than you’re rather close minded when it comes to your fitness or health goals.
Remember, all calories count and you can’t just out exercise a poor diet or your lack of self-control when environmental and social conditions pressure you into making poor dietary choices.
New year, new you…right? But, what if your best efforts lead to frustration, stagnation, and less than stellar results?
Well, it turns out there might be a variety reasons why you’re not acquiring your fat loss goals. Despite what most folks assume, there are a number of factors that can go wrong despite keeping track of your weight, exercising, and trying to live a healthy lifestyle.
YOU THINK CALORIES DON’T COUNT
Simply put, you can’t outrun the first law of thermodynamics because you don’t think it applies to you.
Most run into this issue when they adopt a diet (i.e. paleo, Atkins, south beach, etc.) that doesn’t account for calories and makes them believe they can eat as much as they want.
Outside of an accurately diagnosed medical condition, you’re not losing weight because you’re eating too many calories, simple as that. It’s not because of an underactive thyroid, “slow” metabolism, or any other medical ailment that is commonly associated with a lack of weight loss. Read full article
Sometimes we tend to hear a lot of tales about traditional fat loss methods that work that often leaves you hanging whether it is fact or fallacy. People also often tend to agree with one basic concept based on hearsay or some old wives’ tales passed on over time.
But there are some myths that you just need to know about and dispel to avoid the pitfalls of doing things the improper way. Let fitness coach and author Alon Shabo fill you in on the biggest myths for fat loss that you need to know.
The 4 Biggest Fat Loss Myths Around Today
Chances are, if you’ve tried to lose weight before, you’ve heard these myths. Maybe it was from your family physician using an outdated nutrition textbook, or the fitness guru with a six-pack from your local gym. It might have even been an uninformed personal trainer.The following myths have been around since the beginning of commercial fitness.
The so-called benefits of these myths have been passed off as universally agreed upon truths for generations, but recent research exposes these “truths” as the fallacies they really are.
Cardio Is The Best Fat Loss Strategy
For some reason, a large majority of people believe that cardio–such as long distance running, biking, or even walking on the treadmill–is the key to fat loss.
Low intensity long duration cardio might help you lose weight, but a significant amount of that weight will be muscle. And the less muscle you have on your body, the more fat your body will store.
The reason for this is because of something called your Basal Metabolic Rate (or BMR), which is the number of calories your body burns at rest to support your lean muscle mass. As the amount of lean muscle on your body increases, so does your BMR.
In addition to losing lean muscle, your hormones will be virtually unaffected by low intensity long duration cardio. This means that the calorie burning will stop shortly after you step off the treadmill.
A better alternative to low intensity cardio is High Intensity Interval Training (or HIIT for short). HIIT is a method of cardio during which you alternate periods of intense work (like sprinting), with periods of rest. Training like this burns more calories, keeps your metabolism elevated for longer, and is much more time efficient.
One study showed that HIIT was 9 times more effective at burning fat when compared to long distance cardio. The reason for this was EPOC–Excess Post Exercise Oxygen Consumption
Put simply, EPOC means your body will continue burning calories up to 48 hours after your workout.Read full article
Of course, food is an integral part of your fat loss process. Diet is always associated with fat loss workouts and programs, but there’s a catch. You need to know what foods to eat and what habits you need to be doing to make your fat loss quest effective and optimal.
In the next article, nutrition expert and author Diana Kelly shares some of the most common diet myths that you should avoid.
10 Diet Myths That Pack On Pounds
Sorry, Journey, but it’s finally time to stop believing—in weightloss myths at least. Believing popular misconceptions can keep you from taking the right course of action to reach your goals, says Julia Valentour, MS, program coordinator and media spokesperson for the American Council on Exercise. Blaming a plateau (or a gain) on any of these half-truths will keep you stuck in your rut and derail your motivation.
1. “Strength training will bulk me up.”
First, let’s tackle the myth that a pound of muscle weighs more than a pound of fat. A pound is a pound is a pound—whether it’s made up of muscle or fat. That said, muscle is denser than fat and takes up less room, so two women who weigh the same can look much different if one has a higher ratio of lean muscle mass to fat, says Valentour. “Muscle weight is a good weight because you look firmer, smaller, and more fit. It’s also more metabolically active, so just having more muscle will boost metabolism throughout the day to help keep you leaner.”
It’s important to incorporate strength training into your routine so you burn calories at an optimal rate all day long—and using heavier weights could help maximize your efforts. Researchers at the Washington University School of Medicine in St. Louis found that working out with heavy weights even for as few as 3 to 6 repetitions increased exercisers’ sleeping metabolic rate—the number of calories burned overnight—by nearly 8%. That’s enough to lose about 5 pounds in a year, even if you did nothing else! Read on and watch the videos
So whether you are a beginner or advanced fitness expert, it’s always worth knowing the right information that you can even share with friends to keep them falling into the wrong habits, especially when it comes to fat loss programs and training.
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