How many different things do you hear people say on a daily basis about fitness and nutrition?
Quite a lot probably, and sometimes it's difficult to know what you should and shouldn't believe. We've all been given a bit of advice about something only to have it completely turned on its head by someone else, so how do you know what to believe?!
There's so many bits of conflicting advice that there's no way I could go through them all, so I've put together 5 of the most common things I get asked by clients, along with the truth, the whole truth and nothing but the truth.
If you aren’t sore the next day you didn’t train hard enough.
Judging your progress by a pain threshold is incorrect, you don’t have to have soreness to gain muscle or lose weight. Soreness is inflammation and the body’s chemical response to inflammation. The only indicator you need to measure your progress is how much your lifting, how your looking in the mirror, how much you weigh etc.
If girls lift weights they’ll become bigger and muscly like guys.
I hear this so often from female clients and its totally untrue. Firstly the science behind this incorrect theory. Females have around one tenth of the testosterone that males have, and men have on average 39 to 48 lbs more lean body mass than females. This basically means that a females body composition is not designed to gain the same amount of size as a males. HOWEVER females still have the ability to gain strength and power. Meaning that girls can build a very feminine and toned physique by lifting the right sort of weights in the correct way. So don’t fear the weights room ladies, step off the treadmill and start lifting!
Doing crunches, sit ups etc. will get rid of belly fat and get me a six pack.
Incorrect I’m afraid. Another huge myth about fitness. You can do all the crunches you want but if your body fat levels are too high then you’re simply not going to see those abs underneath it. Nice toned abs won’t show through if there’s too much fat surrounding them. Your first priority for achieving a six pack should be to reduce body fat levels. The main way to do this is through adequate diet and eating the correct food. Alongside this you’re going to need an effective fat burning exercises programme. Your exercise routine should include weight training and cardio.
This doesn’t mean that you shouldn’t include things like crunches etc. into your exercise programme. These exercises will help you achieve a nice strong core and help keep your midsection nice and firm. But if you want those abs getting your nutrition right is your number one priority.
After the age of 30 it starts becoming more and more difficult to lose fat and gain muscle.
Bad news. There is actually some truth in this one. In your early 30’s your body begins to go through some changes affecting hormones, digestions and metabolism. The changes make your metabolism slow down and make it easier for your body to gain fat and more difficult to build lean muscle . However this doesn’t mean your destined to be out of shape in your later years. By adopting a healthy lifestyle early and carrying on exercising and staying active after 40 you can maintain your physique.
The best thing to do to tackle this on is to be proactive rather than reactive. Don’t wait until it becomes more difficult, start taking action now to give yourself a headstart for when you hit the big 30.
Artificial sweeteners are a safe alternative to sugar.
A lot of people use artificial sweeteners if they’re trying to lose weight or have diabetes. However almost all recent studies have shown that artificial sweeteners can not only cause weight gain, but they are also WORSE for diabetics. There are several possible reasons for this, including:
- The sweet tastes alone possibly increases hunger regardless of calorific content
- Artificial sweeteners seem to create a bigger craving for sweet sugary foods leading to further weight control problems
- Artificial sweeteners may disrupt your body’s ability to count calories
This is just a short summary, the list of problems caused by artificial sweeteners such as aspartame is continuing to expand....
RESULTS YOU CAN BELIEVE...