Find out the five most common false beliefs about fat loss that are slowing down your results and some may even be flat out preventing you from losing any weight at all.
What’s up guys and gals? Today I would like to share this information with you to clarify some misconceptions on the topic of burning fat.
The major part of the information is based on information provided by a video presentation published by Gravity Transformation.
Myth #1. Cardio is the Best Exercise for Fat Loss
This is a very common misconception and there are two problems with this
- Most people do not enjoy doing it, especially not daily.
- There’s a much better way to burn fat and burn it faster.
Most forms of cardiovascular training only burn calories while you’re exercising.
But what if you could increase the number of calories you burn while sitting still.
Wouldn’t that benefit you a lot more since you don’t spend most of the day exercising?
It would make a lot more sense to increase your overall metabolic rate, wouldn’t it?
You can accomplish this by growing your muscles. By performing strength training and focusing on increasing muscle mass, you can drastically increase your metabolism.
You’ll be burning three times the number of calories that you would burn if it was pounds of fat.
You will even continue burning fat after the workout.
On top of that, research has shown that by starting a strength training program, you can increase your metabolism by almost 8% because.
Not only do you get a boost from adding on new muscle mass, but the existing muscle tissue in your body that you’re now putting more stress on with a strength training program will increase its daily energy demands.
The point is that by engaging in a resistance training program, your body does, in fact, need a lot more energy to maintain muscle strength and size.
Weight training will also have incredible benefits for your fat burning and muscle building hormones.
Hormones like testosterone, hunger, and appetite suppressing hormones like leptin and ghrelin and your insulin levels are just some of the positively affected hormones that weight training will have on your body.
Cardio is great to help you burn some extra calories, but if you want the best aesthetic results and you must choose, lifting weights is more important than cardio.
What Weightlifting Exercises Should You Do?
Research has shown that total body exercises and exercises that involve larger numbers of larger muscle groups will provide you the best results.
Squats and deadlifts, those kinds of exercises with heavy loads are the best, not only for burning fat, but they’re also great for building muscle mass and increasing your testosterone levels.
Myth #2. Running is the Best Cardio for Fat Loss.
Most people’s first choice of cardio is running, and running is great.
It builds your endurance, your lung capacity and it keeps your heart healthy.
But, besides not being the best for fat loss, running also has several problems.
When running, your joints have to catch and decelerate the force of up to four times your body weight and each foot strikes the ground up to a hundred times a minute.
That adds up a lot of stress on your ankles, knees, and hips, especially if you’re carrying extra weight.
And if you want to burn a lot of calories, and your primary way of doing it is through running, you’re going to need to run a lot.
The second problem with running is that even though it does burn an average of a hundred calories per mile, the fat burning stops there.
Luckily, there’s another type of exercise that creates less stress on the joints and keeps you burning fat long after you’re done sweating.
You most likely already heard of it before. It’s known as high-intensity interval training (HIIT).
Most HIIT sessions only last 15 to 20 minutes, but it can keep you burning fat for up to 38 hours after exercise.
That’s a day and a half of calorie burning with no extra effort.
By combining intervals of high-intensity work with periods of rest or low effort work like jumping rope or slow jogging, you’re essentially pushing your body to the limit multiple times per session, which will give you that fat burning effect that you’re after.
Myth #3. All You Need Are Sit-Ups.
Many people believe this is the number one exercise that will give you a flat stomach.
We should all know that spot reduction is a myth, but there are still people who believe that by only doing sit-ups, they’ll get a flat stomach with visible abs.
So, it becomes very difficult to sort out fact from fiction and navigate around these myths.
But the real truth is that cutting away the body fat that sits on top of your abs mostly happens in the kitchen.
You will need to get to a low enough body fat percentage to reveal a six-pack.
If your body fat percentage is high, I’m sorry to tell you that you will never make your six-pack visible.
Focus instead primarily on your diet and on doing compound movements that burn more fat during the workout and during the recovery process.
Compound movements like squats and deadlifts, for example. Those take priority over doing AB workouts.
If you have additional time to consistently commit to developing your core, feel free to throw in.
Add specific workouts, utilizing weights to build up your ab muscles as well. This way they can stand out more once you lower your body fat percentage enough.
Myth #4. More Sweat Means More Fat Loss.
It sounds so logical, right?
You sweat because your body is regulating its temperature so it doesn’t overheat.
You can sweat while sitting on a hot summer day, but that doesn’t mean that you’re burning any fat.
There is not much to say about this myth.
So, let’s move to the final myth.
Myth #5. Eating Fat Makes You Fat
If it was that simple, that would mean you could eat as much as you want as long it does not contain fat and still burn excess fat, right?
This obviously not the case.
Dietary fat actually provides many benefits for fat loss like assisting in the production of fat-burning hormones.
It also slows down digestion and decreasing appetite.
At the end of the day, there are really only two things that will make you gain fat and they usually go hand in hand:
- Eating more calories than you use.
- Creating hormonal imbalances like insulin resistance, which will lead you right back to taking in more calories than you end up using. And in regard to insulin, it turns out healthy fats are actually the least insulin agentic of the three macronutrients, protein, fats, and carbs.
You can also easily manage calories, insulin as well as your other hormones, just by sticking to whole single-ingredient foods.
It doesn’t matter as much whether the calories are coming from carbs, protein or fats.
Why is it better when the majority of your diet revolves around eating healthy, natural, real unprocessed food in the form of protein, carbs, and fats?
Because then the food can be used more efficiently by the body and it helps restore healthy hormonal function.
It’s been proven with research that high carb and low-fat diets can both help reduce calories and ultimately reducing body fat.
It’s just a matter which form of diet is easier for you as an individual to stick to.
You can check the video if you wish here.
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