We’ve all heard at the gym: “If you want to define do 20 reps per exercise, your routine has to be like this to define.” or “Do not do cardio that you will take away the muscle you have gained.” These are the famous iron gurus that are found in each and every one of our gyms and that many times, it is the monitors themselves who give us these advice, believing they are in possession of the truth. Well, here we dismantle the most heard myths about fat loss, by all gyms and that will help you to significantly improve the results you are looking for.
Lifting light weights doing high repetitions makes us lose fat
The myth of the need to work with light weights comes from the fact that we believe that when starting a definition diet, the strength will drop and we will not be able to work with the same weight. So we compensate for this by lowering the load used and increasing the series. This will not help us at all in the goal of losing fat while conserving as much muscle as possible since we drastically reduce the stimulation that the muscle receives to stay alive and not destroy itself, therefore, the loads must be just as high or we can even include in the definition stage a strength routine (for example the 5 × 5 on this page) and increase our marks somewhat. By continuing with high loads, the muscle has a stimulus by which it understands that it must remain alive in order to pass this test to which we are subjecting it.
Summary: In times of definition, lift high weights to maintain muscle, and you can even venture with a strength routine and increase your marks.
Intense cardiovascular training burns muscle
When we are on a diet to define, sodium lowers and we lose some water from the muscles, we do not congest the same and we do not retain glycogen in the same way; we think we are losing muscle due to aerobics. It is true that spending an hour of aerobics will cause us to lose muscle, if the time for this is divided into two sessions of half an hour each, or a single session of 45 minutes, we will be moving away from that loss of muscle that we fear so much. This also depends on our diet, since if we replace the necessary calories, the body will maintain that muscle and the aerobic will provide us with all its benefits.
Summary: Controlled cardio, with sessions between 30/45 minutes will help us in our goal of fat loss and will not eliminate muscle.
My genetics prevent me from defining myself
This is a quite controversial myth, since there are in very specific cases that it may be true, but they are very small. It is true that there are people who define themselves more easily than others and who achieve their goals sooner, but we can ALL achieve it sooner or later. The excuse of “my genetics is not correct” is the excuse when or you have enough strength to correctly follow your diet plan and a training according to the results you are looking for.
Summary: Your genetics are there for the good and the bad, but with work and perseverance you can achieve what you set out to do with your physique. It’s in your hands.
Weight loss on the scale equals loss of body fat
The scale is a good tool to know the weight lost, but those kilos do not necessarily have to be fat. You may have lost part of the muscle, perhaps due to the use of some. diuretic you have only eliminated water, or that certainly all those kilos are fat. The best meter is the mirror, if you look slimmer but keep those muscles that are so difficult to achieve then your work is being correct, on the other hand, if you see that even though the scale is low, you still see yourself covered up, check your program because something fail and you are probably losing muscle.
Summary: The scale counts the lost kilos, but the reality of the origin of those lost kilos is in the mirror.
Reducing your water intake is a safe way to lose weight
If you have been exercising for any time in summer, you may have noticed that you have lost quite a bit of weight in a single session, but this loss is due to dehydration. Using it as a rule will slow down your fat loss as well as being detrimental to your health. If you keep your body for several days with very small amounts of water, the body goes into alert and will retain all the liquid that you put in later, making your body more flaccid and less slender. In addition, long periods with this practice increase the accumulation of waste in fat cells and put your kidneys in a tough spot.
Making sure you drink enough water throughout the day helps with fat loss in a number of ways:
- By drinking a lot of water, the body does not need to retain fluids to stay hydrated.
- Good hydration makes your intestines work correctly and regularly.
- Drinking water removes toxins from fat cells and shrinks them
- Helps in the work of kidneys and liver helping the metabolism of fats
Summary: If you are looking to lose weight, stay well hydrated if not, you will get fluid retention and even more serious problems.
Food “fat free” or “semi fat free” are perfect in my diet
It is not as simple as that. These foods can worsen your fat loss and even make you fat. When eliminating fat from food, food companies must substitute that excess fat in some way to maintain flavor, and they do so by adding simple carbohydrates and different chemicals that break our diet of definition. In addition, it is being discovered that preservatives and other added chemicals slow down metabolism and fat loss.
One trick to avoid having “cute” foods full of fat is to use a weekly cheat meal. I recommend following the strict diet for at least 2 weeks all week, and in the third you can allow yourself a cheat meal one day, I for example at any time of the year, whether in volume or definition, if I go out to dinner with my friends a pizza without any regrets. In addition to satiating the desire to eat those foods that would preach us so much in our goal throughout the week, this continues to keep your body alert to burning fat and keeps your metabolism active.
Summary: Foods labeled “fat free” are processed by adding chemicals and simple carbohydrates to maintain flavor. Instead, once a week treat your body to a cheat meal.
These are 6 of the many myths in fat loss, now that you know them try to remove them from your training and eating plan to achieve good results. Cheer up!
