Here are easy to understand points that debunks the most common weight loss myths; written by Adam Wilson
Freelance Fitness Writer at WatchFit (reposted with permission).
Today I discuss the prevalent weight loss ideas practiced by gym goers that have less credibility than the existence of Big Foot or Godzilla.
1. ‘Fat will make me fat’: If anything it is indeed the opposite. Good fats (mono and polyunsaturated fats) play a key role in regulating the metabolism of fats. So despite carrying more calories per gram they not only keep you feeling fuller for longer, but ‘stoke the metabolic furnace’ through inducing lypolysis (fat loss), and down regulating stress hormone cortisol.
2. ‘Skipping meals will help me to lose weight’: Severely depriving yourself of calories may initially lead to a great amount of weight loss; however will also catbolise (eat away/diminish) lean muscle tissue in the process. Eating away at muscle through severe calorific restriction will impair your body’s ability to burn calories, resulting in ‘yo yo’ weight gain.
Muscle loss, combined with a huge increase in gut hunger hormone ghrelin (essentially the body’s survival mechanism prevent you from starving to death), will completely sabotage weight loss goals. It;s important to consider that one needs a certain amount of calories to regulate the metabolism of calories, and muscle tissue increases metabolic rate, and insulin sensitivity.
3. ‘I wont do weights, as I don’t want to get big, and will purely concentrate on excessive cardio to help me lose weight’: this ties in somewhat with the previous point above. Excessive cardio burns muscle, sabotaging our body’s regulator of metabolic expenditure. Weight training, in combination with some cardio, will yield far better weight loss efforts.
Weight training alone will not get you big. Heavy weight training, excessive calorific intake, eating three times your body weight in carbohydrates, being male, taking a crazy load of supplements and/or drugs; and having a lucky genetic advantage will culminate in you looking like a bodybuilder.
If it was that easy to get big every female and male gym goer would look like a bodybuilder, and every personal trainer would be out of business.
4. ‘I wont do Deadlifts or Squats as I want to lose weight, not get big’: This is a very short sighted approach that borders on lunacy. Neurologically demanding exercises (basically stuff that requires a great deal of musculature and is taxing on the central nervous system) leads to a greater secretion of growth hormone in response to tolerating and buffering waste product blood lactate, and thus leads to greater fat loss at rest. Opting for hard exercises as an alternative to the safe and shiny machines will send your metabolism into overdrive.
5. ‘I wont have protein after a workout, as I’m trying to lose weight and its extra calories’: Wrong, wrong, wrong, wrong. Post workout your body needs protein to facilitate recovery through cell tissue repair and lay down new protein fibers. The by product of being in a negative protein balance is that muscle fibers cant adequately repair and rebuild, thus impairing your ability to burn calories. Lean muscle burns calories.
Neglecting post workout protein essentially down regulates your primary facilitator (building new muscle) of calorific expenditure. After a workout your body will not store calories, but use it for repair as the body is in a super compensation effect to try and promote homeostasis.