Debunking Fitness Myths About Losing Weight

Greetings and Salutations FitFam, today were going to debunk a few fitness myths about losing weight.


•You do not have to stop eating carbs.
•You do not have to eat every two hours.(You're not a new born baby)
•Doing cardio on an empty stomach will just make you angry and it isn't better than doing it with food in your stomach.
•Eating sugar will not automatically make you gain weight.
•You don't have to eat based on your blood type or body type.
•You don't have to eat low carb or low fat.
•You do not have to "EAT CLEAN" ! (Eating moderately processed nutritious food is important for long term health but not fat loss)


I know some of you have been at this for awhile and you're probably frustrated because you have all the fitness mags, you follow all the shredded celebrities and you're doing everything they tell you but you still don't look the way they look. Don't get discouraged. Most of what they are telling you is just there personal preference or they are enhanced(drugs, plastic surgery etc.) It is the fitness industry jobs to sell you things and it is Hollywood job to sell you a dream. Fat loss isn't always easy but It's not rocket science either. In order to lose weight you need to put yourself in a calorie deficit. This means you need to consume less calories than what your body burns. You can do this with food or by exercise. The most efficient way to do this is by using both methods along with flexible dieting.(That flexible dieting part isn't science, it's just my opinion if you don't want to drive yourself crazy just eating chicken and broccoli.) You can eat clean all day but if you're not in a calorie deficit you won't lose weight. You wouldn't attempt to build a house by randomly adding material without having a plan right? So why would you attempt to build your ideal body by just winging it? Save yourself some time and frustration and google macro calculator and find out how many calories you need a day. Then make a plan and crush your goals. Remember that the number one factor in weight loss is a steady calorie deficit and if you want to keep your hard earned muscle and not look like a crackhead do this slowly. Aim to lose maybe a pound a week.

Don't Eat The Bread Bruh

We have all been to restaurants where they give you bread or biscuits while you wait for your food. Some can resist but most of us can’t. I normally resist because I don’t want to get full before I eat my main course. Here is another reason why you should skip the bread or eat it with or after your meal if you want to stay healthy. Your body sees bread as sugar. The starches in the bread are broken down very fast in your digestive system. On an empty stomach this means you will absorb this sugar very quickly, which leads to a spike in blood sugar and a spike in insulin.

 

The significance of this was recently illustrated in a scientific study published in the Journal Diabetes Care. The researchers took a group of 11 individuals with Type 2 diabetes and had them consume a controlled meal on two separate days a week apart. The meal was the same both times but the order in which the contents of the meal were eaten was altered.

 

What they found was the average glucose levels were reduced by 28.6% at 30 minutes, 36.7% at 60 minutes, and 16.8% at 120 minutes after starting the meal with chicken and veggies compared with the bread and OJ. The overall “area under the curve” for glucose during the time period was 73% lower. Levels of insulin after the meal (60 minutes and 120 minutes) were also substantially lower.

 

This study was done in type 2 diabetics but I expect you would get close to the same results with everyone. Lower glucose levels and lower insulin levels should lead to greater appetite control, less fat deposition, and possibly greater insulin sensitivity.

 

http://care.diabetesjournals.org/content/38/7/e98.full.pdf+html

Are You Eating The Right Foods to Fuel Your Workout?

Whether your goal is to get lean for the summer or bulk up to play a sport what you eat and when you eat is very important.


If your goal is Weight Loss you want to be at a calorie deficit by the end of each week while still maintaining your hard earned muscle. Timing your protein intake around your workout is a good way to do that while still losing fat.

Calorie Deficit: Write down the total amount of calories your eating in a day. Then cut that by 250 calories. If (when lol) your weight loss plateau, lower your calorie intake by another 250 calories.


If your goal is Muscle Gain your body needs to be at a calorie surplus as to get enough nutrients for growth. Eating a meal rich in protein and carbs before and after training will speed up that muscle growth.

Muscle Gain: Eat, Eat, Eat lol. If your goal is to be at 160 pounds, eat 40 grams of proteins and 40 grams of carbs about 90 mins pre - and post - workout. While the protein is more important for gaining muscle keeping the carbs in your meals will help you hit your daily calorie gain easier. You should be eating a little over 2300 calories a day. If your on a fairly aggressive resistance training program and burn calories really fast like I do add 250 to 500 cals a day to that.

If your goal is to bulk up I suggest trying out the BodyBeast program. It has instructions for just getting bigger and just getting leaner while gaining muscle.