Debunking The Biggest Nutrition & Training Myths
In the fitness world, there is no shortage of information. But, the available information isn’t always reliable or credible – some are harmless half-truths, but many are harmful fitness myths.
In this article, we got the lowdown on what’s true and what’s not when it comes to training and nutrition.
- Training Myths Busted!
Cardio is essential for burning fat
If you want to build and maintain muscles, you need to lift weights. But if you want to burn fat, you need to do cardio to elevate your heart rate for extended periods of time so that you sweat the fat out. Wrong.
Science tells us a simple fact – we lose weight when we burn more calories than we consume. Cardio alone does not elevate the heart rate and burn calories. You can achieve the same results with lifting weights too. Science also tells us another fact – the more muscle mass you have, the more calories you burn. This means that burning calories through lifting weights is arguably more beneficial in the long term.
Train each muscle group once a week
Many bodybuilders exhaustively train each muscle group only once each week. Although this technique is proven to be effective, it is rather an inefficient way to train.
A study published in the Canadian Journal of Applied Physiology found that muscle protein synthesis increases by 65% above baseline 24 hours after an intense resistance training, followed by a drastic decline back to the baseline 48 hours post-workout.
Therefore, focusing on each group of muscles 2 to 3 times a week and splitting the volume across each session is an effective way to train.
Muscle sculpting depends on what exercises you perform
There is hardly any basis to the idea that by training your muscles at different angles will make your muscles look more etched or detailed. For example, you can stimulate all your chest muscles by using a flye exercise or press exercise. You don’t need to do 6 to 7 different exercises in the hope of sculpting your chest muscles.
Abdominal crunches give you a six-pack.
Core workout, including abdominal crunches, is an effective way to increase muscle endurance, strength, and posture. But, countless abdominal crunches doesn’t guarantee a “six-pack” look. It takes a lot more than that. A six-pack is accomplished through a strategic combination of resistance, cardiovascular activity, and core training, coupled with a healthy and balanced diet.
- Nutrition Myths Busted!
Eating small, frequent meals help speed up your metabolism.
Every meal you consume, your body burns calories to digest it. This is referred to as the thermic effect of food (TEF). Although different macronutrients have a slightly different thermic effect, at the end of the day, it doesn’t matter. A meal of 250 calories consumed 10 times in a day will burn the same amount of calories as one meal of 2500 calories a day. So, don’t time your meals to lose fat. You are good as long as you aren’t consuming too many total calories.
Follow a low carb diet to lose fat.
Carbohydrates are a source of energy. For years, carbs have been made out to be body fat making monsters. When people consume a low-carb diet, weight loss is almost immediately, but the problem is that they are losing mostly glycogen and water, not necessarily body fat. Carbs or no carbs – as long as you are consuming less than you are burning, you are going to lose weight. This means you don’t have to remove carbs – the most available source of energy from your diet.
Consuming carbs at night makes you fat
No. Losing weight requires you to consume fewer calories than you burn. It actually doesn’t matter if you choose to eat the calories before you burn them as long as the calorie count is maintained.
Author Bio: Sancket Kamdar is founder of SF Health Tech and a fitness enthusiast, empowers people to lead a fit life. He is a certified weightlifting coach, music lover, keen interest in product detail.