Broscience - The predominant brand of reasoning in bodybuilding circles, where the anecdotal reports of jacked dudes are considered more credible than scientific research.
I could write an entire eBook about Broscience in the fitness industry, but I think the definition sums it up. Everybody isn’t credible and just because someone has seen results in the gym does not make them a fitness guru.
The best way to succeed in our fat-loss guide is to be well equipped with good credible information. I am begging, no I am pleading with you, STOP asking everybody in the gym for fitness advice!
You wouldn’t ask a broke person for financial advice, right? The same concept applies here. Just because the person has experienced some noticeable gains in the gym or a weight loss transformation, this does not give them the credibility to be a source for fitness advice. These are (in my opinion) the top 7 fitness myths debunked!
Myth 1: I CAN SPOT-REDUCE MY PROBLEM AREAS
Here’s the truth: Spot-reduction is not possible unless you consider surgery as an option. The only way to lose body fat in one particular area is to lose weight overall.
However, everyone has a different body type and you may lose fat faster in your chest and arms than in your lower abdominals and legs. Your body will draw fat from different regions at different rates depending on your genetic makeup.
Myth 2: I CAN EAT WHATEVER I WANT AS LONG AS I GO HARD IN THE GYM
Here’s the truth: To keep things simple, you can’t out work a bad diet. This is true especially if you have goals for weight loss.
1. You wouldn’t know how many calories a day you would be eating.
2. You would be spending countless hours in the gym doing cardio to “burn off” the calories gained from a poor diet.
3. You would be seeing weight fluctuations and minimum body composition changes.
Myth 3: MEN BUILD, WOMEN TONE
Here’s the truth: “Building” and “Toning” are the same thing. They both end to hypertrophy, which is an increase in muscular size. The word “tone” is a softer word because most women are afraid of “getting big” and “looking like a man.”
In reality, what they really want is to be able to see their muscles. Most women want to be leaner with more mass to visually see their muscles. Makes sense right? At the end of the day, most men want the same thing.
To achieve this and burn fat at the same time, follow my jumpstart program below. The pattern is a typical range of 8-12 reps with limited time for hypertrophy. Your muscles respond through the amount of tension that is placed upon them. The more time under tension the better they will respond during the sets.
Myth 4: CARBS ARE THE DEVIL & I NEED TO STAY AWAYS FROM THEM
Here’s the truth: First and foremost, no food is the devil. This myth was birthed from only one part of the carbohydrate family, the simple or refined carbohydrates – pastas, potatoes, sugars, juices, starches, white bread, and white rice usually fit into this category. I know what you’re thinking; all the foods that you love come from one of those simple carbs…tragic.
The second type of carbohydrate is the complex carbs- whole grain, veggies, and some fruits. These complex carbs are a source for great energy without the added calories and also are packed with fiber content that helps with satiety.
So here’s the problem, when combining the simple carb with a fat your mind signals your body to store the fat. It also causes spikes in your insulin levels, which tells your body to store fat.
This doesn’t mean that you have to avoid all carb and fat paired foods. This means that you have to eat these types of foods in moderation. In my opinion, 20% of your diet could consist of these types of foods per day.
Myth 5: IF YOU WANT TO LOSE FAT, AVOID FAT
Here’s the truth: C’mon, really?! Ok, here’s the deal. Fats are considered a macronutrient (Protein, Carbs and Fats). They’re one out of the big three that your body needs for survival.
The other two are proteins and carbohydrates. Fats are necessary to make use of vitamins and maintain healthy hormone levels. Without it, you’ll create a horrible environment for muscle building or weight loss.
Eliminating fat and only having a protein and carb diets only will make any goal of muscle building or fat loss out of reach. We want to create an environment for muscle to grow. The more muscle on your body, the faster your body burns fat!
Myth 6: CREATINE CAUSES WEIGHT GAIN
Here’s the truth: This is true to a certain extent. Let me paint the picture for you. Think of your muscle cell as a tall glass of water that is half full. When creatine is added to the body, the cell continues to fill and reaches a point where it starts to overflow.
The body will hold on to water causing weight gain until it reaches a threshold, at that point the body will excrete any extra water. Similar to the glass that is being filled, the glass itself doesn’t expand; it over flows and then goes down the drain.
Creatine is found naturally in your body and is used as an energy source. When these muscle cells are saturated with the creatine, it actually makes the muscles look bigger, fuller, and tighter.
Myth 7: WAIST TRAINING HELPS BURN FAT
Here’s the truth: Many people believe that because they can look into a mirror and see a smaller waist it can be assumed that the waist trainers “burned fat,” when all they’ve done is sweat out the water weight.
You cannot lose weight permanently in your midsection through a waist trainer. All it does is redistribute the fat and organs in the trunk to give you an hourglass shape, which can be extremely dangerous. This shape and water weight is only a temporary fix. I give waist trainers the fad of the year award.
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