Like anything in life, there is what is true, what is false and then the somewhere in between. Our health is something that isn't so black and white, since we all are made uniquely. As I've said so many times, and always reiterate to my clients, we are all different people. A female my height and weight may have a completely different experience with the same weight loss program due to plenty of other variables. Because of the "variables" there are plenty of different excuses people can use to believe why they can't lose weight. Some sound like oh well I am just big boned, its hereditary, I'm allergic to vegetables, whatever it is, those reasons are out there and are very real to some people.
I look back on my own life and remember when I was in high school being told to be careful when I do cardio on the treadmill, because if the incline is too high your legs will become bulky and manly like. Now that I am a certified personal trainer I know that the "bulky" legs I was afraid to have meant muscular. Meanwhile I had been a dancer my entire life, so my legs were already "bulky" as many would say or muscular, toned, defined and f***ing awesome if you ask me! BUT nonetheless, there are still so many people who are uneducated or just simply don't know. I have been lucky enough to grow up in a household with a mother who was a fitness instructor and fed us to keep us healthy. My siblings and I joke now, how we had milk with dinner nearly every night and rarely had something like gushers in our snack cabinet but that was all for the right reasons! If I can do anything with my experiences and knowledge it is just to just educate more people on how to be the best healthiest version of yourself.
The image below are some of the many myths that so many people find to be the truth. Comment, tag or send this article to those who struggle with the same issues. Spread the knowledge!
Myth #1 - Your cardio machine is counting the calories you burn
Okay lets address this one...we are ALL different. Calories burn depending on your age, BMI, sex, and fitness level. Some machines don't even ask you to enter in your information, but all these factors tie into different caloric burning.
Myth #2 - Your heart rate monitor will tell you how hard your heart is working
Heart rate monitors can be tricky depending on the type of monitor you have as well as what exercise you're doing. The best way to measure your heart rate is to listen to your body! Simply measure it by how you can speak from a high intensity workout, long sentences, short phrases or completely out of breath.
Myth #3 - Your weight is the end all be all
Measuring by your weight isn't so accurate when it comes to "losing weight". Muscle weighs more then fat so after a couple weeks of weight lifting you may see an increase in weight. The best way to measure is by how your clothes fit or simply measuring your body with a tape measure.
Myth #4 - Low intensity exercise burns more fat
The more intense your workout the higher proportion of carbs you burn. You may burn less fat but you burn more calories. HIIT workouts are my favorite way to lose stubborn fat. Switch it up, take a class, do other things other than just run on the treadmill.
Myth #5 - Chug a protein shake after a workout
Of course the best way to get your protein is through real foods, but sometimes on the go protein shakes are all you can grab. They aren't meant to be chugged, as eating quicker makes you feel hungry still. Drinking food automatically tricks your brain into thinking it isn't enough, because our bodies love to chew and swallow our food.
Myth #6 - You can spot reduce for tight abs or toned arms
Specifically working on one muscle group with a lot of reps will increase muscle memory thus decreasing fat burning. The best way is to do workouts with all muscle groups involved, and to switch up workouts to avoid muscle memory and burn more fat.
Myth #7 - You can eat whatever you want as long as you workout
WHAT?!? AS IF! Who started this rumor! Simple. You cannot workout a bad diet. You cannot eat whatever you want and workout daily and expect a difference. Health and fitness go hand in hand for a reason! If you are consuming more calories then you are burning then, you will not lose weight. To replenish your body you must give it the proper amount of proteins, carbs, and healthy fats to keep your energy up and reach those goals.
Myth #8 - Cardio is the only way to lose weight
Cardio is great for your heart and to increase endurance. But, lifting weights burn more calories then cardio since your muscles store more energy within them. Your body will actually begin to feed off of your muscles after long cardio sessions for that energy. 10-25 minutes of cardio for your heart and to increase endurance, without feeding on your muscles for that energy.
Myth #9 - You have to do cardio in the morning on an empty stomach in order to lose weight
Fasted cardio is supported by some and denied by others. If you want to have a long and energized workout, eating a fully balanced breakfast and then working out will help in the long run.
Myth #10 - Drinking ice cold water burns fat
There is no research that proves this to be true. Although drinking warm water with lemon in the mornings, is supposed to help with your digestive track and waking your body up after sleep.