Top 2 Fat Loss Myths Dispelled

If you are interested in losing that extra body fat now is the time. There is no 30-day fix. A well designed diet and exercise program really needs at least a solid 12 weeks to yield great result. That means now is the time to get started.

Here are some other fat loss myths and tips to maximize your results!

Myth # 1 Cardiovascular exercise is the best way to lose weight.

The most prominent misconception about fat loss is that cardiovascular exercise is the best way to lose excess body fat.

For some people this is a real shock. Hit the stop button, back away from the treadmill slowly, and listen. If you want to lean up this will be among the most important information you can find. There are plenty of scientific studies to support this claim, but lets look at some real world examples.

A marathon winner or endurance cyclist would certainly train predominantly with cardiovascular exercise (long bouts of slow to moderate paced exercise). A track and field sprinter performs a routine that is functionally the same as weight training (short bouts of maximal exertion followed by short rest periods). When comparing the physiques of these two athletes you will note that the distance athlete appears lean but emaciated, while the sprinter has a full, well balanced, muscular physique.

This does not mean that endurance athletes are unhealthy or have poor physiques. Nor does this mean that cardiovascular exercise is not important. Cardiovascular exercise is extremely important for general health and can be a great source of recreation.

However, if your goal is to reduce body fat and achieve a balanced, more muscular or defined physique, weight training should comprise the larger portion of your exercise program.

Weight training has countless benefits including preventing osteoporosis, and improving self-esteem, but what many people do not realize is the impact weight training has on fat loss.

How?

Every pound of muscle you add burns 50-100 more calories at rest. That means if you add 5 pound of muscle, your body will burn anywhere from 250-500 extra calories per day at rest, let alone the added calories you will burn lifting weights. In fact, on your days out of the gym, when you are not lifting weights, you body is using extra calories to repair the muscular damage done during weight training, further accelerating your metabolism.

Myth # 2 Reducing your calories to lose weight.

Of course if you are eating excess calories reducing your intake will help you to lose weight. The trouble is that many people have a misconception about what too many calories is. For many people, the total number of calories is not the reason for their excess body fat. The challenge lies in what it is they are eating and the frequency they have meals. A diet has many different components. Frequency of feedings is one component that can have a dramatic impact upon your body composition.

“By consuming 5-6 meals per day, you create a metabolic environment custom tailored to fat loss and muscle growth”

Dr. Jeff Stout

Professor of exercise science at Creighton University

To optimize your body’s fat burning potential, it is best to eat 5-6 times per day, as opposed to the traditional 2-3 large meals. Studies show eating more often helps accelerate the metabolism, so you will burn more calories. In fact, eating smaller portions every few hours will give you more energy, fewer hunger pangs, and certainly will help you to avoid binge eating.

*some information obtained from Lessons In Leanness, Muscle Media Magazine.