The weight loss industry is just that – an industry. It is a business, a huge conglomerate of people with fat wallets all telling you that they have the THING that will package you into your perfect body.
Some things do work too.
Other things don’t.
Even with today’s tight regulations on false weight loss claims people are still being told that something will just “melt the fat right off the hips” or “overnight metabolism will soar”.
The truth is, many of these commercials and statements are loosely based on some fact. These little facts are then exploited and presented as being more important than they are. For example; do the little gadgets that are supposed to target just one area of the body really work? The answer is “yes” and “no”. Yes, they can burn calories and build lean muscle, but can a person really benefit from spot training?
Advertisers will highlight all the great benefits of a particular gadget or pill, even if these are very small. Will green tea boost your metabolism? Sure it will, but not enough to put your body into a state that will automatically drop all the fat. It is just a supplement of sorts.
This is like the old adage that eating carrots is good for your eyesight. Sure it’s got great vitamins and nutrients that support healthy eyesight, but eating a truck load of carrots won’t do much more that turn your skin orange.
Will an apple a day really keep the doctor away?
Probably not, but apples are still good for you so why not eat an apple a day? It is a healthy choice to make even if it isn’t the complete cure for a healthy and fit body.
Consider any claim that focuses on one targeted method, food, or pill as being the incomplete truth. It may not be a total lie but it isn’t the entire answer either.
The body is a complex mechanism and is built to survive. It is very forgiving and extremely adaptable so it doesn’t matter where you are starting or how many times you’ve been on this path before, you CAN reach your goals.
Weight Loss Myths – Busted
1. Early Morning Exercise Burns MORE Calories
This has some merit but not completely true. The idea behind this is that when you exercise first thing before you eat your body will be feeding on stored fat for calories.
This can work if you use it as an add-on for your regular routine and IF you make sure you have a big healthy breakfast right after. Also to boost the effects, you may find you can increase your fat-burning throughout the day if you have a protein just before you head out.
This isn’t a prescription to get up in the morning and spend a hour working out at the gym either. Doing that will work against you because you need fuel in your system to put the body to work.
To give your body the fat-burning boost do this:
The night before boil a few eggs. As soon as your alarm goes off, throw on a hoodie, your sweats, and shoes and head out the door. Go for 30 minutes (at whatever level you are at i.e. Jog or walk). Come home and eat 4 eggs but throw away 3 of the yolks. You can munch on these while you are making the remainder of your healthy breakfast.
2. Working Out on an Empty Stomach Burns MORE Fat!
The truth in this is another tiny truth. When a person eats their body will release insulin so your body will have energy. On a small level the insulin will slightly block the metabolism of fat.
In reality – if you don’t eat before you workout your body will start to eat up your own muscles for fuel. Plus you will be tired and less likely to get the full workout benefits.
If you like to workout in the mornings doing your strength training – eat first! This will give you an ALL DAY fat burning benefit. By feeding, fueling, exercising, and training – you will turn your body into a fat-burning machine.
To really crank up fat-burning with your workouts with shorter time spent at the gym try a more high intensity style of exercise.
The Fat Burning ZONE!
Yes there is a “fat burning zone” where the body will burn more fat for fuel. This zone is at a lower intensity similar to a brisk walk. This again is based on the small part of the information which is true. At these lower intensity workouts you will burn more fat – percentage. Overall you do not burn more fat.
You will benefit from any activity you do and if you do work at a higher intensity you may not be burning as much fat during your workout, but by the end of the day you will have burned off more. This is because you increase your overall metabolism with the more intense workouts so your body will burn more fat during the parts of the day your aren’t exercising. This is why you are better off going all out and making that 60 minutes at the gym worth your time and money.
Bottom line is – stay ABOVE the zone and burn more fat overall.
3. What Burns More Fat? Weights or Cardio?
If it is true (and it is) that muscles burn fat – then shouldn’t a person just focus on weight training?
That’s akin to saying if an apple a day keeps the doctor away, then shouldn’t you just eat apples?
Combining your activities will give you the better outcome. Each activity is important but together they form a combination fat-burning powerhouse!
Muscle does burn about 3X the amount of fuel (calories) than fat. It is also about 18% smaller by volume.
This means that:
If you replace one pound of fat with one pound of muscle you will:
1. Appear thinner – even if it shows the same overall body-weight on the scales.
2. Burn 3X more calories so you will continue to burn more fat at a higher rate
This is where the importance of cardio comes in. Imagine now that you are burning calories faster because of the muscle you built. Now when you do cardio you will burn more fat in the same time than you did before.
Each has it’s benefits but the combination is the winning method.
On the other hand if you don’t strength train you can lose muscle mass which will end up in a downward metabolic spiral. This will cause you to lose weight slower and gain weight faster.
Find out more on how you can succeed at weight loss for the rest of your life.