It’s about that time of year when you are in full swing with your workouts. If you’ve stuck to your New Year’s resolution about a healthier lifestyle and weight loss, then you’re probably hitting the gym few times each week and changing your eating habits. While you may be on your way and are seeing some progress, you could be doing some things based on widely accepted “truths” about working out.
We’ve searched and searched and found that most of these “truths” are false. We’re getting to the skinny of these myths and with information from nerdfitness.com we’re bringing you the truth about getting rid of that fat!
Myth #1: You will get bulky by lifting heavy weights
Truth: You won’t get bulky. In fact here’s more about why lifting a little bit more can be better for your overall:
when you pick up heavy things, your muscles get STRONGER (but not necessarily bigger). If you pump yourself full of testosterone and eat way more calories than you are burning every day, you will get bigger.
If you pick up heavy things, and eat a caloric deficit (and eat the right kinds of food – actual healthy foods), your muscles will get stronger and denser; you will burn the fat on top of your muscle, and you will get that “toned” look that you’re after.
Myth #2: You can spot reduce fat:
Truth: You can’t do it. Sit-ups wreak havoc on your lower back and do nothing to get rid of the fat. In fact, without a good diet you can’t do anything to get rid of fat. Getting rid of fat is 80%-90% diet–period.
Your body cannot spot reduce fat in specific locations. If you have flabby arms or a big stomach, doing thousands of bicep curls and thousands of crunches won’t help.
Your body is genetically predisposed to storing fat in certain locations in a certain order. When you start to lose weight, your body will lose the fat you currently have in a certain order as well – it might come off your arms first, then your legs, then your belly, then your chest, and THEN your butt. Or in a different order, depending on your personal genetic makeup.
No amount of targeted exercise will change how that fat disappears.
Want to make it disappear faster? Eat better
Myth #3: You must do cardio to lose weight
Truth: Again, it’s all about diet. You can do cardio, if that’s your thing, but weight training can, and most times will give you better, long term results.
Believe it or not, strength training will produce a more efficient weight loss effect than an equal amount of cardio.
When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process happen (generally referred to as the ‘afterburn’ effect). What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout.
Myth #4: There is one plan that will work for everyone
Truth: No one plan will give you everything. Because we’re all genetically different, what and how we respond to different diet/weight-loss plans will vary.
Everybody, both men and women, react to foods, training, and different stimuli differently. We are all genetically different, have unique characteristics, different lives, preferences, and struggles.
The only way to know what works for you is to TRY IT OUT, and then track your results.
Myth #5: If you want to lose weight you should just eat less.
Truth: This can be detrimental to your weight loss goals. In fact, it could make you unhealthy! All calories are not created equal.
Some trigger positive reactions in our body (“rebuild muscle!”), while others trigger negative reactions (“Spike your blood sugar levels! Pump out more insulin! Winter is coming, so store more fat!”)
You need to eat real foods. And you need to eat enough of it. Honestly, unless you’re incredibly small, I would never recommend ever putting any woman on a diet of 1200 calories. In fact, I don’t recommend women ever dip below 1800 calories per day if they are exercising regularly! I understand that every woman is different, and every woman processes calories differently, but I can’t emphasize enough that quality of food is so dang important!
As long as these calories are composed of the right kinds of food, and this diet is combined with a fun workout that gets your muscles exercising and your heart pumping, you will have success.
Conversely, if you only consume 1200 calories per day and you try to exercise, I’m going to guess your body hates you, won’t have any energy, and potentially even revolt against you! You won’t last long on this routine. This is what we’re trying to avoid.
Ladies, as you move and work hard to get that optimal body, make sure you’re working smarter, not harder. Remember that weight loss is 80-90% diet and about 10-20% exercise. Maximize your time in the gym with effective workouts that will bring out the best you!
Now you’ve got the truth. Work it!
Your Jersey Girlfriend,