It doesn\’t matter if you want to lose 10-15 pounds or gain 10-15 pounds of muscle mass. You need to be aware of some of the most common myths and lies in the fitness industry. You could end up wasting valuable time, and even endangering your long-term health.
Muscle is never fat.
They are completely different types of tissue. Your muscle can\’t turn into fat, just as your heart and liver are different. It would be like seeing an apple turn into an orange in front of your eyes. It is unlikely.
The body requires a lot of energy to maintain lean muscle mass. Therefore, if the body feels it doesn\’t need it anymore, it will eliminate it. The body begins to catabolate (breaking down) muscle mass that isn\’t being used or stressed.
Since muscle burns more calories than fat and workout habits are subject to change, it is important that diet changes be made. If diets aren\’t adjusted to accommodate a more active lifestyle, and calorie consumption decreases but food intake stays the same, what happens? The body will store the excess calories that are not being burnt through exercise as body fat.
It is a simple fact that if you exercise less, your body burns fewer calories, and you have to eat less.
It takes only 60 minutes of strength training per week at the gym or your favorite strength training workout to keep muscle built. Maintaining muscle after it has been built takes less effort than building it.
Many believe that if they don\’t see the results they desire, it is because they haven\’t trained hard enough or for long enough. They then push their bodies harder, which is exactly the opposite of what should happen.
You are causing micro-damage to your muscle tissue every time you exercise (in the gym or otherwise) and it takes time for the tissue to recover to withstand that force again. Without the energy and time required to accomplish this, your muscles will not get stronger. In fact, it can lead to loss of muscle mass.
Reality – When you are working out actively, your body needs to rest. One day should be allowed per week, if possible. However, this isn\’t a hard science. Some people need more. For those who are new to training or for those who have been in intense training, it is common to need three to four days of rest.
Keep in mind that as your intensity increases, so will your recovery time.
Respect your workouts, but keep it balanced with rest.
Cardio can help you lose weight – False
Cardio – This refers to steady state cardio sessions – those workouts people fear but still do after going to the gym. You can do this by jumping on a piece cardio equipment and moving at a steady pace for between 20-60 minutes.
These exercises do little to improve your health. These extended cardio workouts increase our appetite and cause us to eat more. Many people who are \”cardio bunnies\” report a hunger that won\’t stop.
Cardio training can cause muscle loss. The body will do more efficiently when it knows that it has to work for longer periods at a slower pace. Because muscle tissue is energy-intensive, it is better for your health if you have less.
This is combined with the fact many people are eating a lower-calorie diet and doing cardio, and you will have a body that is ready to lose lean muscle. The process does not result in fat being lost, but lean muscle.
Although it may look smaller after months of cardio, the body is actually more compact due to a change in its body composition. It is now more fat than lean muscle, and it isn\’t pretty. It is soft, jiggly and not fit.
\”I help clients to take control of their health before circumstances remove the possibility.\” I will put you in control of your journey to a life that is truly physical and mentally well-being.