5 Myths Killing Your Fat Loss Progress

Don’t fall prey to these 5 fat loss stoppers

The number one reason that people start to work out and improve their eating habits is to lose fat. Sure, everyone also wants to improve his or her health condition and get more physically fit, but let’s be honest here. We all want to look better. Losing fat, improving your fitness level and health condition are usually all wrapped up into one. You lose fat, improve your fitness level, and you will improve your overall health condition. The problem is that there is so much myth and misinformation out there, leading to most people getting discouraged and quitting. Let’s check out 5 of the most common fat loss myths and why you need to avoid them.

Fat Loss Myth #1
You need to count your calories  Cut-The-Right-Amount-Of-Calories-To-Lose-Weight-Safely

I have never liked the concept of counting calories. It is just too much work and usually doesn’t pans out in the end. I am a firm believer that at the end of the day if you consume and burn fewer calories in a day you probably won’t lose the body fat you want. If someone is having some extreme trouble losing weight and can’t figure things out then OK, go ahead and count a little. The problem is that figuring out how many calories has so many variables. How old you are, height, weight, job, workouts, how much muscle mass you carry, how much water you drink, medications, health conditions and more all play a part in how many calories one needs to consume.

I have not come across many people who were happy with their health, life, and weight that counted calories. I don’t blame them! Who wants to count every little morsel of what they consume, never really knowing how much they need to consume, only to end up discouraged and upset that they are not getting the results they want.  I am sure it has worked for some, but for the majority, it is quite discouraging, to say the least. Instead, start by eating real whole foods. If you can grow it or kill it, you can eat it. This includes grass-fed meats, wild caught fish, Organic eggs, nuts and seeds, beans and legumes, and fruits and vegetables. Eat when you are hungry, and stop when you are satisfied.

Fat Loss Myth #2
You need to increase your meal frequency

Up until about four years ago, I was a proponent of eating every 2-3 hours, 5-7 times a day. Well, I have changed my mind. I still feel that this method can work for many people. Bodybuilders are notorious for doing this with great success. I also feel that many bodybuilders or other physique competitors make it their job to consume a consistent influx of nutrients all day. This doesn’t seem to work for the majority of us who just don’t have the drive to make it a job to get 6 meals of chicken breast, sweet potatoes, and broccoli.

I looked into some studies on meal frequency and fat loss. What I found is that there is no study that shows that increased meal frequency increases the metabolism thus losing more body fat as compared to eating your daily 3 square meals. The only benefit they found was that it controlled hunger. Hmm? Was it really worth it stressing my clients out to eat 5-6 times a day? Probably not. In fact, I think by telling my clients to eat so often they were actually eating too many calories at the end of the day.

Often times my clients would tell me that they just were not hungry often enough to eat so much. I would still tell them to eat, eat, and eat! It had worked for me, so why not them? For one I was eating cleaner and blander, and I also was younger, had more muscle tissue, and burned more calories in a day due to the fact that I worked out hard, and was training on my feet for 9-14 hours a day. So my total consumption of calories could be higher than the average.

Don’t stress yourself out if you miss a snack or meal. Just keep drinking some water to stay hydrated, and eat some whole foods when you are hungry and get a chance to. Just don’t go for junk if you are hungry.

Fat Loss Myth #3
You have to do a lot of cardiovascular exercises to lose fat State of Fitness 291

Jogging for an hour is a complete waste of time if you are looking to lose fat. So is any form of cardio that forces you to do the same repetitive movement over and over. When your muscles have to continuously contract for 30, 45, or 60 minutes that energy has to come from somewhere. The body is stubborn and doesn’t want to burn fat for energy so it eats up your muscle instead. This immediately kills your metabolism and it robs your body of strength and athleticism. In order to burn body fat and raise the metabolism, you need every ounce of muscle tissue possible.

The key to quickly getting ripped is by doing exercises that stimulate your metabolism all day long. Research by Tremblay shows that high-intensity cardio is significantly more effective than low-intensity cardio because it forces your body to keep burning fat and calories after you stop training. And research by Tabata proves that just a few minutes of intense cardio will boost your anaerobic and aerobic conditioning.

In order to burn body fat and raise the metabolism, you need every ounce of muscle tissue possible. If you want to burn body fat, you have to build muscle. Only high-intensity exercise and strength training can do this.

Fat Loss Myth #4
You can’t eat any fat

It is unfortunate that eating foods with fat have gotten a bad wrap years ago. Though fat has made a comeback to some degree, many still buy into the fact that they should eat less fat to lose fat. A gram of fat does have more calories (9 calories per gram) as compared to protein or carbohydrates (4 calories per gram), but that doesn’t make a difference in being healthy. As I mentioned, it comes down to total daily consumption, and how you moved on that day.

There are so many healthy fats out there that provide so many benefits. Wild caught fish, wild game such as bison, extra virgin coconut oil, avocados, and almonds are just a few whole food choices that are perfect to eat. These are much better choices than whole grains, bread, pasta, cereals, and other so-called grains that are good for you. As soon as everyone started to recommend whole grains and 6-11 servings of bread, pasta, and cereals, and minimal fats look what happened. Obesity went through the roof! That has to tell you something. Enjoy some fat and stay satisfied. You will stay full for longer, increase brain power, reduce inflammation, and lose body fat in the process.

Fat Loss Myth #5
Lift light weights for higher reps to lose fat and get toned

This one always makes me laugh a little. Lifting light weights for a high amount of repetitions is similar to the long bouts of cardio at low intensity. Your body will simply not burn fat as fuel, and will not increase any of your fat burning hormones such as growth hormone and testosterone. Only higher intensity exercise will burn fat and increase muscle tissue (muscle tone). In order to increase muscle tone, you have to put a high demand on your muscles and nervous system. 2016-06-14 14.00.03

The stronger you are, the more muscle fibers you can recruit. Stimulating all your muscle fibers with each set skyrockets the metabolic cost of your workouts. Metabolic cost is a measurement exercise scientists use to determine how many calories you’re burning through exercise. The higher the metabolic cost, the better.

Furthermore, recent research by McBride et al proves that getting stronger makes you run faster. And the faster you can move, the more fat you’ll burn through exercise. That’s because research by Mazetti et al shows that people who lift the fastest burn the most calories.

So make sure when lifting weights you use loads that you struggle to lift for at least 4, but no more than 15 repetitions. For bodyweight exercises, move as fast as possible through the repetitions, and through the circuit of exercises.

A different way of thinking

Old ways of thinking are hard to break. After hearing the same advice time and time again, you find yourself having a tougher time changing. If you are looking to keep your body fat in check but are having trouble figuring out what works, maybe it’s time to try something new.


Are you looking to lose some weight, move better and feel better? We can help!

 

 

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