MYTH 1 : Training abs daily will give you abs and lower your belly fat
There is no such thing as spot reduction i.e. one cannot lose body fat from a specific part of the body. If you really want to see your abs then only you have to lower your entire body fat % . You can perform high intensity interval training or weight lifting in order to reduce your body fat that too with proper meal plan. You can do crunches all day but still won’t get the result, on the other hand the skinny guy who rarely hit the gym have got abs due to lower body fat %.
MYTH 2 : Carbs are the biggest enemies when come to losing fat and gaining muscles
You can eat carbs and still lose weight! Over the years it has been trending that a high-protein/low-carbohydrate diet is the key to weight loss. I’m here to tell you that is completely false: You don’t have to avoid your carbohydrate intake in order to lose weight. In fact, if you take your carbs intake smartly it will give fullness to your muscles.
The key is to choose the right carbs and consume, if you see the list of healthy food items fruits such as an apple, banana or vegetables like broccoli, beans etc will top the list . Carbs are not the enemy but they help you to feel full but all bakery products such as muffins, cupcakes, french fries, white bread, white rice etc. are the evil carbs.
These refined and processed carbohydrates have very little nutritional value and can definitely make you gain weight that is why it’s about time you replaced them with a healthier version or just eliminated them altogether.
Carbohydrates that are 100 percent whole grain and fiber rich help you feel full because they get absorbed slowly into your system and keep your blood sugar balanced. Other healthy carbs that fit the bill? Look to non-starchy vegetables, fruits, beans, and whole grains like quinoa (which is technically a seed), oats, wild rice, or triticale (a wheat-rye hybrid).Our bodies need carbs. Limiting carbs will never work long-term because our bodies crave and need them. Depriving yourself of a major food group is not a manageable weight-loss plan because it wreaks havoc on your metabolism. One study found that women who severely restricted their carbohydrates for three days ended up binge on carbs the fourth day — eating 44 percent more calories from carbohydrate foods than they had before they restricted their carb intake. You should have carbs, protein, and fat in every meal, striving for the healthy balance of 40 percent carbs, 30 percent protein, and 30 percent fat.Carbs help to fight disease. People who eat three servings of whole grains a day are 30 percent less likely to develop type 2 diabetes. The right mix of healthy carbs is the best way to control your blood sugar and avoid diabetes. Carbs are also the vehicle for many of nature’s disease fighters, like phytochemicals. Without carbs we’d be sitting ducks for Cancer, Heart disease, Metabolic syndrome, Chronic inflammation, and Digestive problems.
MYTH 3 : Eating fat makes you fat
When people eat less fat, they tend to eat more starch or sugar instead, and this actually increases their levels of dangerous cholesterol. The small, dense cholesterol that causes heart attacks. In fact, studies show that 75% of people who end up in the emergency room with a heart attack have normal overall cholesterol levels. What they do have is pre-diabetes or type 2 diabetes.
So, what’s the conclusion here?
Eating a diet with good quality fat and protein, prevents and even reverse diabetes and pre-diabetes (diabesity). Also, eating sugar and refined carbs cause diabesity. So, I encourage you to look at the issue of fat and sugar in a totally different way.
Don’t cut out the fat, enjoy it!
Eat good fats.
MYTH 4 : Teenagers should not lift weights because it will have negative effect on their growth
Arnold Schwarzenegger, Lou Ferrigno, Dave Draper, Shaquille O’Neal, David Robinson, Karl Malone, Michael Vick etc. They all started lifting weights in their early teens and are +6″² tall.The only way-weight lifting can stunt your growth is if you damage your growth plate by letting the bar fall on you. But if you use proper technique, you’ll be safer than with Rugby or Soccer where collisions are common.Supervise youth lifting weights. Enforce proper technique and discourage ego. Note that some believe weight lifting can actually stimulate growth because it increases bone mineralization.
MYTH 5 : Weight training isn’t useful for overweight individual
Strength training burns more amount of fat than cardio . Walking at a steady pace will help you maintain lean muscle mass but weight training burns more fat and give the toning effect on the muscles.
MYTH 6 : Weight training is damaging to joints
At first glance, it would seem to make sense that weightlifting would, over time, give us joint problems.I mean how good can it possibly be for our joints to squat, push, and pull hundreds of pounds over and over? Wouldn’t it speed up the “wear and tear” on the joint and thus the onset of osteoarthritis (the degradation of the joints)?
Interestingly enough, research doesn’t support these assumptions. For example, this study was conducted with 25 competitive weightlifters people that spend a lot more time training and lift a lot more weight than you or I do and researchers found that on the whole, the subjects’ joints were as healthy, or healthier, than other people their age. (Researchers found the Olympic lifters had the most joint problems out of the group, however, which isn’t surprising considering the nature of these movements and the sheer amount of weight competitive lifters throw around). Furthermore, about half of the subjects admitted they were using anabolic steroids regularly, which means their joints were under even more strain than usual from the excessive weights lifted.
MYTH 7 : Weight training is bad for your bones
In my review of the scientific literature as I was writing this article, I came across some surprising studies. One of these was published in the Journal of Clinical Endocrinology & Metabolism and actually concluded weight training decreased bone mineral density in the subjects, who were premenopausal women. Another study showed weight training produced no significant increase in bone density. Fortunately, these were the exceptions rather than the rule, and the vast majority of research supports resistance training as a very effective means to increase bone density. (Still, I found those papers interesting and thought they were worth mentioning).
Scientists from Tufts University, in a published paper, said “Over the past 10 years, nearly two dozen cross-sectional and longitudinal studies have shown a direct and positive relationship between the effects of resistance training and bone density. They also acknowledged that some studies do not support this relationship. However, study design and the specifics of the exercise may have influenced the results (and most likely did). Another paper concluded that weight bearing exercise before puberty protected against osteoporosis later on by increasing peak bone mineral density.The list of supporting research goes on and on, and there are benefits of exercise beyond those which you can get from medicine or supplements. The degree of improvement in bone density varied with the study, but in the real-world, it doesn’t matter. It is enough to know that weight training increases bone density, which gives you one more reason to do what you absolutely should be doing anyway.
MYTH 8 : Eating small meals frequently will increase your metabolism so you can burn more fat
This myth is an easy one to buy into, because at face value, it seems like it makes sense. By eating frequent, small meals, you’re continuously stimulating your metabolism, and thus burning more calories, right?
WRONG. Here’s why: By grazing around the clock, you’re preventing your body from burning fat.When you’re constantly eating, you’re consistently releasing insulin, which puts your body into its “absorptive phase”. Basically what this means is that the insulin in your body is storing sugar and not letting other enzymes in your body release sugar to break down fat. The goal is for your body to be in “post-absorptive phase” where it uses your energy stores for sustenance, and burns more fat. Grazing can also cause you to lose track of the calories you’ve consumed. When you have three, well-balanced meals a day, it’s easy to keep count and it’s much easier to nutritionally balance your meals. Conversely, when you have six, small meals — it becomes harder to count and remember how many calories you’ve eaten in a particular day. It also becomes more difficult to ensure that each time you’re eating, you’re consuming the appropriate combination of macro-nutrients like healthy proteins, fats, and carbs. You’re left feeling unsatisfied. Studies have shown that many people don’t feel satiated following a small meal, which can then cause them to overeat later, to make up for it. Psychologically, grazing can leave you wanting more because you never sit down to have a full meal. Instead, I want you to eat every four hours — three meals per day with one snack between lunch and dinner. Eating every four hours stabilizes your blood sugar, optimizes insulin production and keeps your hunger in check.