5 minute read
Ryan PT
HEALTH & FITNESS
By Ryan Cruickshank (Reform By Ryan)
Email: ryan@reformbyryan.com Tel: 07972162233 BUSTING THE MYTHS
3 of the BIGGEST fat loss myths the so called “gurus” have been telling you.
Boy oh boy…
Now I ain’t the first PT out here busting the HORROR fitness myths which still circulate round the inter-web. There have been plenty far more accomplished people who have done the good work before me. But even then… Word hasn’t gotten round to some people So, before we get into the main bit of the article Let's clear the biggest myth up in the fitness and dieting industry. “How do we lose body fat/weight?”. Very simply you can ONLY lose weight in a calorie deficit. Calorie deficit isn't a diet. It's the scientific principle of energy balance. Calories in (food/drink) VS calories out (exercise and movement). If you are in a deficit you will lose weight. If you are in a surplus you will gain weight. If you are at maintenance you will not lose or put on weight. So now that's out of the way let's get on with the three myths I'm here to bust for you today.
MYTH 1: Starvation mode ain’t a thing
Starvation mode is the idea that some people drop their calories so low that their body will preserve body fat and that is the reason that they are not losing any weight. What a load of nonsense. Just watch Bear Grylls the Island. And tell the contestants NOT to worry about dying because “YOUR BODY WILL HOLD ONTO FAT”. Get in the bin mate. Never has been a thing >>> never will be a thing. There could be a couple of reasons for the idea of starvation mode: 1. People are starving themselves on low calories and then lie about bingeing out and forgetting about the extra calories consumed. These people will claim their metabolism is broken (when it isn’t).
2. Metabolic adaptation - as you drop weight your body will then require a lower amount of calories. This means the calories you're currently consuming in a calorie deficit will one day not be enough for you to continue to drop weight. This plays into your total daily energy expenditure. (The second one is the most likely).
MYTH 2: Doing cardio means you're fit
Sure it helps build up your CV system. But unless you are planning on competing or genuinely love it? You don’t HAVE to do it. I'll hear the argument >>> “But I feel as though I'm burning more fat”. Sure you might burn an extra 100 calories doing some running. But you know something. It would be far easier and way less timeconsuming. If you just ate 100 less calories . That's saying no to one Freddo bar . There ain't a fancy exercise you're not doing. You just have to consume less calories than what you're currently eating and compliment that with exercise. Lifting weights or ANY kind of exercise pumps the blood around your body just like running/cardio will. Find a form of exercise you enjoy and keep doing it. Well this is an age old one isn't it? There are SOOOOO many other things for you to hate. Why choose carbs? I can 100% assure you they are not bad. In fact they are very, very good for you. First off, your body prefers carbs to use as energy. Second, it helps refuel the muscles after exercis. Third, they taste amazing. And why would you want to REMOVE anything from your life that is amazing??? If you eat TOO many carbs (which equals too many calories) guess what you can do… The solution…….Get some form of control in your life. Hire a coach. Get an accountability buddy. Tell your partner to get on at you. That's it, those are three of the most common myths I hear. Sorry for the rant. Have a lovely day! Ryan.
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