1. EATING AT NIGHT MAKES YOU FAT
it is the overall calorie intake that matters! in fact, i always recommend having 5-6 meals a day... this include a late-night snack! yes, did you know that you can have a snack before going to bed?! cottage cheese is a perfect choice! in the next days i'll be posting a recipe for a delish chocolate pancake you can have right before bed time!
2. IF YOU ARE HUNGRY, YOU NEED FOOD
the body sends cues of hunger for many reasons: dehydration, sleep deprivation, cravings, psychological hunger....
but many people tend to confuse thirst with hunger. if it's not meal time, than have a glass or two of water!
3. LOSING WEIGHT IS HARDER THAN KEEPING IT OFF
diets don't work. why? because if you don't change your habits, as soon as you are done dieting, you'll gain the weight back. when you are on a diet, you feel deprived so you tend to binge and cheat from time to time. your bad relationship with food and diet can lead to eating disorders. remember, it's all about healhty habits than restrictions. keeping the weight off is so much harder than dieting also because now that you weight less, your body requires less calories. if you don't learn how to enjoy healthy foods, than you'll feel deprived for life or gain the weight back.
4. IF YOU EXERCISE TOO MUCH, YOU'LL FEEL TIRED AND EVENTUALLY OVERTRAIN
as your body gets in better shape, you feel like exercising gives you energy rather than consuming it. overtraining is more a beginner's problem because newbies don't know much about exercising and nutrition and would go on crazy routines training for insane amounts of time. our body is capable of adapting itself to higher frequencies and loads this is why your trainings have to be scheduled in advance! it's all a matter of dedication, patience, hard work, nutrition and rest.
5. WORKING OUT TAKES A LOT OF TIME
in order to preserve muscle when losing weight or to build lean body mass, you don't need to train more than an hour a day, 4-5 days a week! that's it? yap, that's it! when you train, your cortisol levels rise. cortisol is a highly catabolic hormone which "breaks down" muscle tissue. so long trainings equal high cortisol levels. and dont' forget your post-workout meal!
6. TO GET RID OF FAT ON YOUR ABS/ LEGS/ BUTT, TRAIN YOUR ABS/ LEGS/ BUTT
let's make it clear once for all...localized weight loss doesn't exist. you can't trim your butt and keep your boobs! it's all about nutrition... if you give your body the right foods, you'll lose fat overall your body not just where you want to. of course there are some problem areas that are harder to trim, but this is because of your genetics... a good personal trainer can help you treat those areas and get fit.
7. CARBS MAKE YOU FAT
haha..seriously?! this myth is based on the belief that since carbs are the body’s preferred energy source, you shouldn’t eat them when you’re on a diet or when you are inactive like in the evening, for example. did you know that just our brains need 120g of glucose a day?! carbs are a very important energy source...how can you pretend to push hard in the gym if you don't have the energy to do so? do you think that your body will go dig for fat? you are so wrong!
8. LIFTING HEAVY WILL MAKE YOU BULKY
unless you’re taking in substances that alter your hormone profile (anabolic steroids), it is highly unlikely that you will gain large amounts of muscle. go ask a natural bodybuilder how much hard work it takes to get those muscles. also, the ability to build muscle is very different for men and women. women just don't have the hormones to become bulky! so no excuses...go heavy, or go home!
9. IF YOU STOP TRAINING, YOUR MUSCLE WILL TURN TO FAT
fat and muscle are two different tissues. If you stop working out you lose strength and muscle mass, that's for sure. exercise uses calories, if you stop working out and don’t decrease your food intake then you get fat. sum everything up and you can understand why this myth started.
10. CARDIO IS THE BEST FAT BURNING EXERCISE
if you don’t consume enough protein and enough calories, your body will cannibalize your muscles. also your metabolism can decrease from doing too much cardio. this is why cardio can burn more muscle than fat and you become skinny to the bone as a marathoner and not fit like a sprinter.
your body eventually adapts to every type of exercise, especially to cardio..how? by slowing down the metabolism. how does it do it? by burning muscle, of course. muscle is the tissue that burns calories so it is the first one to go. less muscle = less calories burned. and keep in mind that heart is a muscle, as well... and a big one! so, what do you think your body does with it?
#dietandexercisingmyths #mythsdebunked
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