Debunking fitness nutrition -
Facebook Twitter Instagram. Two Common Nutrition and Fitness Myths Debunked. Myth 1: I have to consume protein after working out. Ready to Get Started! Set Your Goals And get the support you need to succeed.
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Call to schedule your appointment with an LWell dietitian and get on track to better health. If you take them out completely, you'll burn more body fat during training perhaps, but you can't keep it up for long. Carbs are fuel for intense workouts, fats are not. Choose a macro plan that suits your athletic goals.
If you're an athlete, you're going to need more than protein to make it through a game. On a more serious note, you need a minimum amount of carbs to ensure that your brain functions properly.
The brain needs glucose to work. Your body can be ketonic and use fatty acids to fuel your muscles, but your brain can't. TRUTH: If women aren't supposed to have muscles, why do we have them?
The definition of "manly" differs from one individual to another, but we all have a different body structure. Some women have more feminine lines, others more androgynous. Wide hip bones and narrow shoulders are typical female shapes, but that doesn't mean an athletic woman is less feminine.
Our society forms our ideals; you choose what you find attractive. What makes athletic women bulky is more-than-average muscle mass combined with "excess" body fat.
If you couple weight training with a smart diet, you'll be much smaller than you'd expect. TRUTH: To burn fat, you need to expend more calories than your body uses. Fat burners will increase your heart rate and aid in training performance, but it's not a magic pill.
You can't hope to sit around and eat hamburgers all day and expect your fat burner to make you thinner. That's just silly. TRUTH: Fats are necessary to maintain healthy hormone levels and make use of vitamins. Without it, you'll create a terrible environment for muscle growth.
Fats also help you regulate your appetite. A carb-and-protein-only diet can make any fat-loss or muscle-build goal almost impossible to reach. TRUTH: Chronically eating more calories than your body needs will make you gain weight.
But you can gain both muscle and fat depending on where the calories are coming from and whether you stimulate your muscles into growth. Occasional overeating will not make you fat unless you really gorge on thousands of fat and sugar calories and you're prone to gaining weight.
When you increase your calories, you're at risk for gaining weight, but you're also speeding your metabolism. TRUTH: A re-feed is a strategic increase of calories—usually carbs—that will boost your training intensity, replenish your muscle glycogen, and lead to further fat loss.
A cheat meal , in my opinion, is a treat, and should only be used if you actually need it and have worked for it. It's a reward, not a sudden binge. TRUTH: No matter how "organic" your bread is, it still has calories. Yes, these foods may be healthier because they're more likely to be free of pesticides and other chemicals, but over eating "natural" food is still over eating.
TRUTH: This myth got its start because soft drinks contain phosphorus. The effect is probably due to people replacing dairy with soda, not the phosphorus itself.
Furthermore, carbonation has not been linked to depleted calcium levels. TRUTH: What? Once per week? Well, for bone health, you should definitely train your upper body. Without it, you'll be fragile. It will also look weird to have a buff lower-body which in general, women already have , and sport a tiny upper body.
Ever heard about the hunt for symmetry? TRUTH: If you do that, you'll shed unnecessary muscle mass. More muscle helps your metabolism stay high. It's true that weight training doesn't burn a ton of calories, but the more lean mass you carry, the higher your all-day energy expenditure will be.
Muscles require fuel all the time. If you kill yourself doing cardio, your body will get rid of muscle mass and it will be hard to lose fat at all. TRUTH: The reason metabolism slows down as we get older is a combination of lower hormone levels and less athletic activity. If you don't work out and eat healthy food, you'll get out of shape.
Sadly, an untrained body is even more evident as you get older. TRUTH: You can build muscle at any age. As long as you're challenging your muscles and feeding them the proper nutrients, your body will respond. As you age, building muscle gets more challenging.
But like anything else, if you do your best, you'll get good results. TRUTH: You can't gain fat from something you don't drink or eat. Diet sodas don't have calories because they don't have any nutrients. It's wrong to blame diet sodas for weight gain. They might, however, cause bloating and stomach discomfort, but that's hardly the same as body fat.
TRUTH: A flat belly comes from being lean. If you eat too much, your abs will remain trapped beneath a layer of body fat. Everybody is born with abdominal muscles. You just need to lose fat to make them pop.
TRUTH: This is only true for people who don't struggle with getting or staying lean. Alcohol inhibits fat burning while your liver is detoxifying you. Alcohol is also indirectly fattening because we all tend to eat the wrong things after we've been drinking.
TRUTH: The fat-loss zone was "created" when research showed the body burns calories at a higher percentage during low-intensity cardio workouts than high-intensity ones.
However, this study didn't take into account the calories you burn after you work out. After a high-intensity cardio workout, you'll continue to burn calories long after you're out of the gym.
High intensity training usually works better. After all, losing weight comes down to expending more calories than you take in. It's difficult to do high-intensity cardio every day.
So if you need to do cardio each day, you'll need some variety. For more information, check out my best-selling ebook Cardio For Leanness. TRUTH: Zero-calorie syrups, jams, dressings, etc.
aren't really no-cal. In our country, a product can advertise being no-cal if it has fewer than 5 calories per servings. In reality, most of these products have about 5 calories per serving, so if you're going to down the whole bottle, you'll actually end up having more like 60 calories.
Although that doesn't seem like much, adding 60 calories of meager nutrition to your diet won't do much to help you meet your goals. TRUTH: That's called denial! Many symptoms, deficiencies, toxins and diseases are silent. They show nothing on the surface or don't have initial warning signs.
You can never know if your organs are healthy or your bones are strong unless you do the right tests. Practice Smart Fitness: 25 Debunked Training And Diet Myths. Pauline Nordin January 18, Myth 1: If You're Heavy, You're Fat TRUTH: When you start weight training, it's natural to initially gain weight.
Myth 2: You Can't Build Muscle With Veggies TRUTH: To build muscle, you need three consistent elements: stimulus from exercise, calories, and nutrients to support muscle building and recovery. Myth 3: You Have To Eat Fruit To Be Healthy TRUTH: Vegetables have more minerals, vitamins, and even more anti-cancer properties than fruit.
Myth 4: Women Tone, Men Build TRUTH: Muscle is gained by stimulating muscle fibers to grow larger. Myth 5: If You Take A Long Break, Your Muscle Will Turn To Fat TRUTH: Muscle is created by exposing your body to things that make it say, "Unless I get stronger and plump myself up, I will get killed!
Myth 6: Salt Is Bad For You TRUTH: Salt, just like all other minerals, is necessary for your health and your looks. Myth 7: You Can't Be Ripped All Year TRUTH: Ripped is a subjective state. Myth 8: Carbs Are Bad TRUTH: If you want to gain muscle, you're going to need carbs.
Myth 9: Weight Training Turns Women Into Men TRUTH: If women aren't supposed to have muscles, why do we have them? Myth You Can Eat What You Want If You Train Hard And Take Fat Burners TRUTH: To burn fat, you need to expend more calories than your body uses. Myth If you want to lose fat, avoid fat TRUTH: Fats are necessary to maintain healthy hormone levels and make use of vitamins.
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