Like we discussed in our first Myth Busters post, there is a lot of false information and a lot of rumours out there about weight loss and this doesn’t just include dieting. Exercise and workout myths are constantly created and spread throughout different circles, gyms and online forums. It makes sense that people want to use the fastest and most effective methods possible to get in shape - but there is so much misinformation being spread that it’s hard to separate the fact from the fiction!
We’re going to explore a few of these common myths and, hopefully, set you on the right track to achieving your goals.
Crunches and situps remove fat from your stomach
Crunches and situps don’t remove stomach fat. Spot fat removal, which is what this myth is perpetuating, is completely incorrect and something that a lot of people believe. There is absolutely no way for you to choose where the fat comes off while you are losing it - that’s something your body decides for you. The only way to get rid of that belly fat is to keep at the diet and keep at the exercise routine. Eventually, it will come off as you reach a lower body fat percentage and, while they are important for a strong core and toned figure, ab workouts aren’t going to give you that washboard stomach that you are aiming for.
Machines are better and safer than free weights
While machines have their place in the gym, free weights, dumbbells and barbell workouts should be the core if you’re looking to build muscle. Machines are good for isolating some muscles, but free weights give you a better-rounded workout overall. Another myth is that you’re not going to injure yourself using a machine - this can be true, but only if you have set the machine up to your specific weight and height. Learning proper form and technique is the only way to truly prevent injuries in the gym.
Running on a treadmill puts less stress on your joints
This one sounds like it was created at a fitness equipment store! If you want to put less stress on your joints then mix up your training, don't run every day, use the cross trainer or the rower. Or do some bodyweight exercises. Bottom line, if you have sore joints from running, stop running! Switching to a treadmill does not fix the problem. When you do run, make sure you take some time to work on a proper running stride and buy yourself some comfortable shoes: these are the two things that will actually make a difference when it comes to preventing injury.
Remember that cardio, lifting weights, exercising regularly and eating right are the only true ‘secrets’ to getting in shape. If something sounds too good to be true it probably is! Make sure you’re making the most of your workout with some of the supplements like protein to complete your daily intake, pre-workout supplements to give you a performance boost and creatine if you’re trying to build muscle and strength.
Protein bars are a convenient high protein snack that can help us reach our daily protein requirements. It can be hard to know what the best protein bars are to buy - there are so many available! We've compiled a list of the best protein bars for you can buy today.
Experts agree that squatting is one of the key movements in any weight lifting program. Make sure you aren't risking injury with any of these squat mistakes!
The dreaded weight loss plateau. Has this happened to you? You have been sticking to your diet and the weight has been steadily coming off for several weeks. You, of course, are thrilled and just know that you will be at your goal very soon. Then, one morning you hop on the scale and the number is the same as yesterday. Maybe it's even the same as last week! The number just will not move. You have hit the wall and now you are feeling discouraged and thinking about cheating. You know you have to break through this plateau but don't know-how.
How to Beat the Weight Loss Plateau
First, keep in mind that it is completely normal to hit a plateau. But when you do, you should double down and get back to basics. If you do, you will soon be at your goal. To help you re-start your weight loss, here are eight tips that will help you get your enthusiasm back and lose the rest of that weight.
State Your Weight Loss Goals Clearly
Your goals need to be realistic or you will become discouraged and quit. If your diet is healthy and rich in nutrition, you should be able to lose one or two pounds every week, on average. Of course, some weeks you may lose more and sometimes less.
When setting your goals, keep in mind that people have different body types. You will become discouraged if you compare yourself to someone else. You are unique and your body will tell you what its ideal size and weight should be. Listen to it and see what weight makes you feel the best. That weight is your "ideal" weight.
Follow a Low Carb, High Protein Program
If your program is providing enough protein for maintenance of your lean muscle mass, chances are you will have already lost your stores of muscle and fat. Because it's not good to burn your muscle mass when you are losing weight, you need to take in enough protein to maintain your muscle tissue. For women, that means taking in about 100 grams of protein per day and for men it is about 150 grams per day.
If you find that you are losing muscle mass as you are losing weight, you should focus on building that muscle back up. It will take more calories to build muscle so, when you eat this extra protein, you will begin to lose weight again. Just make sure your program does not sacrifice your muscles and you will be fine.
Include Resistance Training in Your Program
Another great way to boost metabolism and break through the plateau is to include aerobic exercises in your program. For example, you might add free weight or machine resistance training to your routine. This will increase muscle mass and, as a result you will burn more calories faster. And the bonus is that your metabolism will stay higher for up to 21 hours after your workout!
Watch Out For Hidden Carbs
If you have reached a plateau and you are not losing weight, check your diet to be sure you are not taking in vampire carbs that sometimes just sneak in. For example, you would be surprised what foods have hidden sugar. It is found in salad dressings, barbecue sauces and ketchup. It can also be found in prepared gravies and sauces or cornstarch in pre-made foods. It is a good idea to write down everything you eat and drink for a day or two. If you are taking in hidden carbohydrates, they will show up in your journal. They are sabotaging your weight loss and you need to get rid of them. When you do, you should be able to start losing weight again.
Minimize Refined Foods
This means it is important to get refined sugar and grains out of your diet. This includes white rice, pasta, pastries, cookies, cakes and white bread. You will be surprised how much giving these foods up will help you break through your weight loss plateau. As a bonus, you will have more energy and be healthier.
Do Not Let Yourself Be Hungry
If you're like most people, it probably sounds reasonable to you that if you eat less you will lose more. It's counter-intuitive, but that is not the case. Instead, eating several small meals often throughout the day will leave you much less hungry and will help get you through that plateau. Of course, these small meals should consist of healthy snacks and crunchy, raw fresh vegetables. For example, you can grab cucumbers, green peppers and celery sticks when you want something to eat. They also have a very satisfying "munch" quality and you will not feel so deprived.
Drink Plenty of Fluids
With any weight loss program, it is critically important to keep your body hydrated by drinking lots of water every day. That is because your weight loss will actually slow down if you don't get enough water. It is good to get into the habit of carrying a water bottle with you wherever you go. Following this advice will not only help your body burn fat more efficiently but you will not be as hungry.
Remind Yourself Often About Why You Want to Lose Weight
As with many other parts of our lives, we often start a weight loss program with our motivation high and dogged determination to succeed. There is lots of excitement as you drop the first pounds but, as time goes on and you reach a weight loss plateau, you become weary and forget why you ever wanted to lose weight.
This is a good time to remind yourself of your goals
Did you want to lose weight for a special occasion such as a wedding or class reunion? Or maybe you were dieting to lose that extra pregnancy weight or because your doctor told you to get your weight under control to improve your health.
Think about whether or not your original motivation is still working for you. If it is not, find a new reason to lose weight. If you do this, you will re-ignite the enthusiasm that made you originally go on a diet and you will be successful.
These tips have worked for many people when they hit that dreaded weight loss plateau. They can work for you too. Why not give them a try?
This time, you're committed to finally getting down to a healthy weight and staying there. You're proving it every time that you head to the gym and powering through your workouts. All of that training is hard work, but you know it will be worth it when you step on the scale and see the results...Or will you?
