Top 10 Training & Nutrition Myths (Part 1)
Myth 1 : Cardio is the best form of training for weight loss.
Whilst it is important to include moderate amounts cardio into your weekly routines, focussing only on cardio training will not transform your body as quick as you may think.
Cardio does typically in fact burn more calories DURING the session itself, however, weight training builds muscle that allows you to burn more calories by simply existing! (through an increased basal metabolic rate).
So what should I do? Try to incorporate both cardio and weight training into your routines to maximise all of the energy burning, body-sculpting and heart healthy benefits.
Myth 2 : Lifting heavy weights will make me look bulky (one for the ladies).
Let’s put it this way… if I learn how to drive a car, will I accidentally become a world-renowned Formula 1 driver? Most likely not.
That is how you should think of weight training and becoming ‘bulky’ overnight - if it were that easy, we’d all be professional bodybuilders.
Putting on noticeable amounts of muscle can take many years of very calculated training 5-6x per week with extremely regimented and specific dietary requirements. Also, particularly for women worried about this phenomenon, it is important to note the difference that exists in the amount of one key muscle building hormone between men and women - thats right, testosterone. Just to put it into perspective, the lower end of the male range can be four to fivefold higher than the upper end of the female range. Even for some males it is extremely difficult to ‘bulk up’, so imagine with a minimum of 4-5x less testosterone... Long story short - don’t shy away from the heavy stuff.
Myth 3 : If the number on the scale isn’t going down, I’m not losing weight.
This one is unfortunately far too common amongst you hardworking gym goers. The scales alone are quite a poor representation of how your body fat levels are changing. They do, however, show large fluctuations depending on how much water you've drank, the weight of food sitting inside your guts, and the amount of salt you’ve eaten over the last few days, amongst other things of course.
Sometimes, over time, you may even see an increase in the number on the scales whilst looking dramatically lighter in the mirror, often due to the impact that greater muscle mass has on your aesthetic.
However, rather than scaring you away from the scales entirely, we simply recommend that you follow a few other tips to give you the most accurate representation.
Firstly, it is often best for you to to weigh-in first thing in the morning after you’ve done your ‘business’ in the toilet and before you’ve ingested any food/liquid. Then, it is useful to combine the scale number with other regular measurements - for example, grab a tape measure to record the girth of your waist, hips, thighs, arms, and any other areas of interest. Finally, we like clients to take plenty of personal pictures of their physique to really round-out the full view on their progress.
Myth 4 : Protein shakes are a must-have after a workout.
Whilst supplement companies might like to make us believe these sorts of products are magical and give us an extra boost that can’t be found anywhere else, unfortunately it’s simply not true.
However! This is not to say that protein shakes cannot be valuable. If you are the type of person that may struggle to consume enough food (and particularly protein) each day, or you often find yourself on the run, then yes, something like a protein supplement may be a great idea to throw into a morning smoothie or quickly whip up after a workout on your way out from the gym.
Just remember, protein is protein. Whether it is ingested via food sources (steak, chicken, fish, eggs, legumes, etc.) or supplements, it will all essentially do the same job. We could get into the technicalities of macro or micronutrient bioavailability and different qualities of each food source, but we’ll leave that chat for another day.
Myth 5 : Training my abs will make me lose belly fat (six-pack coming soon?)
This one is just far too common.
So we’ll keep it simple.
If you are holding extra (visible) belly fat, then no matter if you do 10, 20, or 500 sit ups per day, your six-pack most likely won’t be showing up anytime soon.
It is imperative that you lose body fat around your entire body in order to visibly see the tone of your muscles. You cannot ‘spot reduce’ fat.
So, whilst you might make your midsection nice and strong with the never-ending barrage of ab exercises, you’re essentially misguiding your hard work without a coupling effort to also lose the extra weight you’re holding onto.
…That’s it for now, but stay tuned for more myths to come in Part 2!