Fat loss myths

Disillusions, misconceptions or lies of fat loss, call it what you will but the fitness industry is riddled with them. Now, we are not pointing the finger of blame at anyone, since we are not the Health Police, we are just going to try and clear them up as best we can:#1: You should remove ALL fat from your diet

Wrong! Your diet should consist of 15% of this stuff, however it’s important to note the difference between good fats (the ones you need) and bad fats (the ones you don’t need.) See just because ‘Good Fats’ and ‘Bad Fats’ have the same second name, it doesn’t mean they are the same.

Bad Fats (Saturated Fat and Hydrogenated Oil)

• Saturated fat is solid at room temperature
• Causes heart disease, cancer, type 2 diabetes and you to gain body fat
• Is found in lard, chips, chocolate, crisps and most pre-packaged food
• Basically you want as little of this as possible in your diet
  

Good Fats (Polyunsaturated Fat and Monounsaturated Fat)

• Unsaturated fats are usually liquid at room temperature
• Specific unsaturated fats cannot be made by the body and are necessary for thousands of biochemical reactions, therefore must be consumed in ones diet (omega-3 and omega-6 fatty acids.)
• Maximise your body’s ability to burn stored body-fat
• A deficiency of these fatty acids will interfere with the optimal function of each and every cell in your body and its outer layer, or cell membrane, is compromised primarily of essential fats.
• Cold-water fish (which have a higher fat content than warm-water fish), such as salmon, mackerel and trout have linolenic acid (omega-3) in them. Low-fat like haddock, sole and flounder contain almost insignificant amounts of these important fatty acids. Good sources of omega-6 also include sunflower oil or flaxseed oil.

Myth #2: Carbohydrates are evil

No!

The only carbohydrates that are prone to putting on fat on the body are quick releasing/ sugary carbohydrates. These are found in foods such as sweets, chocolate, and soft drinks and should be avoided in the diet since they cause the body to release the storage hormone. This basically signals to the body to store fat and also it prevents the burning of fat. Slow releasing carbohydrates on the other hand don’t release as much into the body and therefore don’t store as much body fat, so a diet high in these will not increase a person body fat percentage.

Myth #3: You can lose fat from certain parts of the body

Incorrect!

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.
In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #4: You have to count calories for weight loss

Erroneous!

There are so many fad diets out there, that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.
The truth is that you don't have to make weight loss a complicated process. Simply eat healthy fresh foods in the proper combination (proteins, fats, and carbohydrates) that have not been processed, and eat the proper amounts.

Myth #5: You will bulk up with resistance training

Nope!

We can't tell you how many times we've heard women tell us that they won't do resistance training because they don't want to bulk up. Each time we have to hide our smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #6: You can get a six pack from crunches

Untrue!

Even go as far to say you don’t need to do sit ups at all. The abs are trained enough when squatting and deadlifting with proper form.
Just focusing on crunches will not make your midsection chiselled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape.
A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #7: Cardio is the most important exercise for fat loss

False!

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.
The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.
Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.