I feel like the fitness world just keeps growing and growing with information, which can sometimes lead people in the wrong direction. Lets face it, there is SO much out there from Youtube videos, “IG Influencers”, to magazines with someone’s favorite celebrity. Everyone is selling something these days, or telling you the wrong information just to try and get you to buy their product.
This blog is my passion, and I love spreading helpful knowledge. I was one of those girls who didn’t know anything back in the day, I did lots of cardio, not because I wanted to lose weight, but because I didn’t know any better. No one showed me the right way to go. I’m here to continue to show you my journey, not everything that works for me will work for you, but I’m here to show you that you just need to learn to have a balanced lifestyle, and not listen to everything you see online. I have gone through my own fitness journey and I’m still learning everyday. I have learned a lot, most importantly I really hate seeing someone who is gullible listening to the wrong person.
There are a number of myths that seem to not go away, so I’m going help you learn the truth about it all, so you can take the information and keep it stuck in your head. As well as helping someone else one day!
Myth 1 – You need to cut out all the carbs to lose weight
If you cut carbs and just eat protein and fats… what kinds of fats are you eating? Healthier fats or unhealthy ones? The Keto diet may work for some people, but it’s not sustainable. Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a risk factor for heart disease.
Cutting carbs is not the answer, your body needs those carbs for fuel throughout the day. Having no carbs or really low carbs in your diet will only make you feel exhausted. Trust me, I was there when I was prepping for my show. Low carbs SUCK! Yes, you do need to be in a calorie deficit to be able to lose weight, which means you do need to cut some carbs out. BUT…Healthy sources of carbohydrates, such as higher fibre starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins.
Any food can cause weight gain if you eat too much. Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses, you’re likely to gain weight. Cutting out a ton of carbs will also only set you up for failure. It’s not sustainable, it will most likely put you through a binge eating phase or health problems. Focus on eating healthier carbs and having that balanced lifestyle. 🙂 Don’t forget to watch out for your sugar intake!
If you want to see some healthy carbs that are in my diet every day, you can browse through my grocery haul.
Myth 2 – Ability to lose fat anywhere
Spot-training is not real.. You cannot train a body part and expect to lose fat in that spot. If you want to lose fat from a specific spot, you need to lose overall body fat. Have you ever heard of HIIT? It can work wonders! After a crazy intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Check out what I do for HIIT on the stairmaster on my Transformation page. Don’t forget to incorporate strength training as well!
Myth 3 – It was a bad workout if you’re not sore afterwards
While being sore and the intensity of your workout can be connected. Being sore doesn’t necessarily mean it was a great workout, it just means that a significant amount of stress was applied to the tissue. You can have a great workout and not be sore the next day. It’s totally normal to feel both sides. Don’t forget to drink lots of water, and let your body recover. Rest days are crustial.
Myth 4 – The more you sweat the more fat you will lose
Sweat can be a good indicator of how intense your workout was. The more you sweat does not equal more calories burned. Instead, sweating is simply your body’s way or regulating your internal temperature by excreting water. That’s why it’s so important to drink lots of water during your workout, so you can replace the sweat you lost during your workout. The last thing you want to be is dehydrated. Example; Jamie sweats all the time, even doing nothing, and I barely sweat; so don’t think that sweating is always the answer.
Please note: I’m not the type of person who bashes companies, however, when it’s marketing as a product to help you “lose weight” and it’s far from the truth I just need to put the word out there! I’m sure you have seen or heard of the product “Sweet Sweat.” This is like a waist trainer that you put on with some Vaseline, that supposedly “allows” you to sweat more, As for weight loss, no Sweet Sweat does not work. There is no way to target fat with these trimmers. The jelly may suffocate certain parts increasing the amount of sweat, but that is just a release of water weight.
Myth 5 – Train the same way each session and see results
You’re working out all the time, so your body must be changing right?
nope! If you’re doing the same exercises, sets and reps every session with the same weights and rest times you WILL NOT see results. You will see some results in the beginning, but later on your body will start to get used to the workout and weights you use. This is because when you train the same every time your body will adapt to that. It won’t be challenging anymore. There are so many ways to change up your routine. Change up your workout split, hand/leg grips, reps, sets, how you train with certain training techniques that you should always rotate in your workout routines.
Myth 6 – Ab workouts will give your abs
This one is a huge pet peeve of mine.. I see people doing this all the time, even with their personal trainers!! You pay these people to help you get into shape and there they are on the floor for majority of the time doing crunches, planks etc. You want to feel good? You want to lose weight? You want to gain muscle mass? LIFT THOSE HEAVY ASS WEIGHTS and EAT HEALTHY WHOLE FOODS, and don’t forget to challenge yourself!
Abs are made through nutrition! You have to lose body fat to see your abs. To do that, you have to mix proper nutrition with strength training and some cardio. HIIT training is your friend.
Believe me, you don’t want crazy abs. It’s hard to keep and it can be hard to enjoy your life. Can’t enjoy booze, and yummy foods. Just focus on living the best life and a healthy one!
Myth 7 – Protein shakes are good for a meal replacement
Many consumers are under the impression that they can drink a shake instead of making a meal. Though that is acceptable from time to time, it should not be a daily occurrence. I recommend treating protein shakes as a snack or something you drink after your workout, not a meal on it’s own. Otherwise, you’re missing out on the healthy bacteria, you’re missing out on all the nutrients contained in food and you’re missing out on the dietary fiber your body needs.
There’s nothing wrong with being in a rush and grabbing a protein shake on the go, however don’t think it’s good idea to replace your meals with just liquids.
Myth 8 – Squats are the only way to build your butt
Yes, squats can help you build your glutes and quads, however there are more exercises you can do to help build your glutes!
To add some volume to your backside, make sure you’re focusing on all parts of the butt. You have to focus on all areas of the glutes: maximus, medius, minimus. So squats just won’t do the trick; you need to add in hip abduction, and abductors, hip thrusts, lunges, deadlifts, etc. You also have to eat enough to grow your glutes! So make sure your eating enough protein, carbs, and fats to get those booty gains!
If you want to know how much to eat for macro intake (Protein, carb, fat) Check out “Understanding Macros.” I have provided a macro calculator to roughly help you with your intake!
Myth 9 – You need supplements in order to reach your goals
Despite what you hear, making gains is achievable without using any supplements. Supplements can’t provide you with maximal muscle gains if your nutrition and exercise programs are lacking. To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights.
So don’t worry if you don’t have the cash to buy the new super filtered whey protein. Just use the money to buy all your good protein sources. 🙂
Myth 10 – Fasted workouts are better for fat loss
A lot of people think if you do a fasted workout you will be burning fat since there is nothing in your stomach, but the major issue with training in a fasted state is that the weight loss could be coming from a loss of muscle mass, which is exactly what you don’t want. Also, one more thing that a lot of people need to learn. Training when you’re starving leads to low-quality workouts! Good amounts of healthy food help to push your body through tough workouts!
Myth 11 – Eating at night will make you gain fat
Calories don’t tell time!!
It doesn’t matter what time you eat, the only thing that matters is the amount of calories you’re consuming and the quality of those calories. This myth stems from the long-rumored belief that if you eat before bed then go to sleep you won’t be active enough to burn off those calories.
What matters are the total amount of calories you eat period. Time is irrelevant. You don’t gain more fat from the calories you consume if you eat them at 9am or at 9pm. If you consume the same amount of calories whether you eat them earlier or later, your body will digest those calories the exact same way.
I do believe in getting your body used to an eating schedule. Have your meals as prepared as possible, that way there’s less likely that you’ll be skipping meals, which can lead to overeating.
The only reason late night eating as been associated with weight gain is because oftentimes late night snacking leads to just that… snacking. Obviously you need to choose the best options for your health goals if you’re going to be snacking at night time. Try to keep your sugar intake low.
I suggest tracking your macros! My tip, if you’re planning on having a “snack”, plug that “snack” into My Fitness Pal aps, that way you can work around the rest of the calories! 🙂
There is nothing wrong with having some ice cream here and there at night, we’re all human and have cravings! Just don’t let it become an everyday/ night thing.
Myth 12 – Fats will make you fat
If you’re trying to lose weight avoiding all fats isn’t the answer. Did you know there are good fats? Choosing the right fats can help keep you feeling full and satisfied for longer periods of time. Pair it with a lean protein source, also great for fighting off cravings. Try consuming some of these: Real PB, coconut oil, avocados, salmon, etc.
Myth 13 – I’m working out, so I can eat whatever I want
As much as I would love to always eat what I want, I know it doesn’t work that way. Sure, you burn calories from working out, but not nearly enough to compensate for gobbling down whatever you desire.
A lot of people overuse the “IFYM” (If It Fits Your Macros) ideology to justify this.
Just because you have the number of macros you’re eating doesn’t mean you always should eat the “unhealthy” stuff. It will eventually affect your goals and then you will wonder why you aren’t seeing any progress.
There is nothing wrong with snacking once in awhile and eating those treats, however doing it whenever you feel like it, is just a bad way of taking advantage of “IFYM.”
Eating clean has so many benefits to you and your body! Healthy food is not expensive! You just need to remember if something costs a bit more, aka like ground beef, you will obviously have more than 1 meal out of it. You need to have a new mindset and get the costs of something out of your head and think about how many meals can I get out of this for that price.
“Eat Healthy On A Budget”