DIET AND TRAINING MYTHS BUSTED
There are many misconceptions out there about diet and training, in fact too many to list. These diet and training myths can cause you to miss opportunities to make progress and even cause you to lose muscle and gain fat! Here are some of the common myths you should stop believing:
No carbohydrates don’t make you fat, an over consumption of calories does. Regardless of the macronutrient you are consuming, if you’re eating well above your calorie needs then you will gain body fat. So yes, you can get fat off protein or fat too; if you consume way over what your body can utilise in tissues and convert to muscle.
The assumptions that ‘carbs makes you fat’ are because people seem to eat excessive amounts in various forms (most commonly as sugar), which cause various hormonal disruptions and therefore fat gain. Again, this is largely from an over consumption of this food group rather than the fact that it’s simply a carbohydrate.
Ensure you diet is anywhere between 40-60% of carbohydrates.
This old tale is simply just not true. Your body doesn’t know the time of day so eating carbs or any other food group at that is irrelevant. Research has actually shown more benefit of eating most of your carbs later in the day as it releases a hormone in your body, which aids in relaxation and therefore gives you a better quality of sleep.
Eats carbs whenever you like, just making sure it’s within your macronutrient needs.
This is common talk and advice from guys down the gym but trust me it’s not worth the risk of losing muscle. I’ve done several days, back to back of ‘fasted’ cardio and you don’t necessarily burn more fat. The misconception is that by doing your cardio on an empty stomach, your body will utilise fat stores for energy. This does sound logical right? But your body is smarter than you think and will adapt to preserve body fat in this state.
Performing cardio later in the day after a few meals in you will actually give you the same ‘fat burning’ benefits without the hunger pains and neither lack of energy nor the risk of losing muscle.
My advice, do cardio when it suits you best, you will get the same results from doing it at the crack of dawn feeling empty.
This is just simply not the case. By performing lighter weights for higher reps, your muscles are more likely to atrophy (shrink in size) to compensate for the lack of need to be larger in size if you are handling less weight.
High reps don’t ‘tone’ a muscle because 1. Muscles need a higher resistance (load) in order to maintain or hypertrophy (increase in size) and 2. There is no such thing as ‘toning’, you can only build muscle, lose muscle or maintain muscle.
My advice… lift as you would to gain muscle when you wish to lose fat, keep your muscles challenged and stick within the 6-12 rep ranges on each exercise.
The macronutrient ‘fat’ is essential to our body so by not eating fat in the fear it will make you fat is ludicrous! There are several types of fat, some of which are essential to our vital organs, help protect and allow absorption of vitamins and minerals and even supports burning fat and keeping a healthy lean physique. In fact, the opposite is true; you need to eat fat to lose fat!
Ensure around 20% of your diet is from a range of fat sources. Nuts, seeds, whole eggs, beef, oily fish are all good quality sources.