Dr. Phil tells it how it is and for once it may not be all your fault. With all of the myths about fat loss that are still circulating out there why would you be doing the right things to trim your waistline? The problem with myths is that not only are they wrong and give false hope to millions of people trying to lose weight, but they also waste your time and mental effort. I have also seen these myths used as justification for cheating on a diet, watching countless men and women justify their “treats” because they believe they are on some type of magical exercise program or nutrition plan.
Before I can begin to help you to understand what you can do to burn fat I need you to empty your cup and forget about all of the crap that mainstream media has implanted in your head about fat loss. There is no special diet or miracle supplement that will burn fat. This is a key concept so I am going to repeat it: THERE IS NO DIET OR SUPPLEMENT THAT WILL HELP YOU LOSE FAT. So if you feel like throwing money down the toilet then go to “America’s Biggest Sellout” Jillian Michael’s site and buy some of her crap products. I will get more into that another time.
I could go on and on about all of the fitness and weight loss myths that I have encountered in my career as a personal trainer but I have narrowed down the list to the top 5.
Myth #1: As long as we burn enough enough calories we will burn excess fat and lose weight.
We’ve all heard that to burn fat we need to create a caloric deficit by eating less and exercising more. If it was that simple, none of us would have a weight problem. No one ever tells you that the more you exercise, the hungrier you get. And even if you manage to give up eating your favorite food for awhile, your weight loss results come so slowly, you might decide it’s not worth the effort. For weight control, it really doesn’t matter how much you eat and exercise, what matters most is knowing how to correctly balance your eating with your exercise. Learn how to maximize your diet and exercise program to turn your body into a fat burning machine 24-7.
Myth#2: Lifting heavy weights is not good if you want to lose weight because you will bulk up.
Actually, science has proven that for both men and women heavy weight lifting will help you maintain or lose weight at an accelerated rate. Not only do will you burn a ton of calories during your workout, your body will continue to burn calories for the next 36-48 hrs after your session. With that said, if you are only exercising a few hours a week and your main goal is weight loss then you should focus 100% on weight training. It is the area where you will receive the most benefit plus it’s way more fun then sitting on an eliptical for 45min.
Myth#3: You have to do cardio for at least 20 minutes before you begin to burn fat.
If you are following a proper diet and exercise program then your body should continue to metabolize fat stores throughout the day. Your body will burn calories as soon as your heart rate becomes elevated in response to exercise so essentially your body will metabolize fat no matter what kind of workout you do. You can burn fat sitting on the couch watching tv. Seriously. If you want to burn fat and raise your metabolism to continue burning fat in respect to doing cardio then make sure your workouts are intense and challenging. If you are able to do cardio for much more than 20 minutes you are not working out hard enough. Push yourself and the rewards will be great.
Myth#4: Fat-free food is good for you and fruit will make you gain weight.
Some people indulge in extra-large servings of fat-free foods, such as cookies, cakes and crackers, without realizing that these foods may contain the same amount or even more calories than regular versions. Get the facts on fat-free foods by checking food labels for the serving size and number of calories per serving. Fruits and vegetables are naturally low in fat and calories. However, other low fat or no fat foods may still contain a lot of calories. To make such foods taste better, extra sugar, flour, or starch thickeners are usually added. These ingredients are high in calories and may lead to weight gain.
Myth#5: The only way to burn fat is to eat less and exercise more.
If it was that simple, none of us would have a weight problem. No one ever tells you that the more you exercise, the hungrier you get. And even if you manage to give up eating your favorite food for awhile, your weight loss results come so slowly, you might decide it’s not worth the effort. For weight control, it really doesn’t matter howmuch you eat and exercise, what matters most is knowing how to correctly balance your eating with your exercise.
I could go on but I think that this is a good start to get you on the right track for fat loss. I am going to keep up with the posts on fat loss and am going to continue to clarify some of the myths about exercise, nutrition, and everything in between periodically in my posts. If you have a question that you can’t seem to get a straight answer to then post it. This site is for you all so the more questions I receive, the more I will post.