With the vast amount of information and advertisements about weight loss, it’s difficult to understand fact from fiction when it comes to fat loss. If you’re not seeing results with your wellness efforts, then you may be believing a myth and doing more harm than good.
Let’s compare seven myths to reality:
MYTH #1: I don’t want to bulk up so I’m doing only cardio.
- Your body needs resistance to build bone density and muscle strength, and to relieve pain. Cardio is good to keep your heart strong and move your body and joints but you still need to make sure that you’re keeping your muscles strong.
- It’s your muscles that move your bones through the range of motion of the joints. If you don’t have the muscle strength then you put too much pressure on your joints and can end up damaging joints and causing pain. Pain in the muscles is usually an indicator of overuse. If you’ve got one muscle that is working overtime it’s because other muscles are too weak to be able to do their job.
- Building muscle will also help burn more calories at rest. So your body is actually continuing your workout for you.
MYTH #2: Working out takes too long.
- Completing a workout doesn’t have to take a long period of time if you are exercising each of your muscle groups effectively with the right intensity. You want to be able to put a little bit of stress on your muscles so that your body can come back and repair itself and make you stronger.
- There are different ways that you can add some extra movement into your day-to-day routine if you’re extremely busy. The nice thing about our schedules is we have control over them. We can decide when we add a little bit more intensity. If you’re very busy during the week, make sure you get you moving. A bit of movement will help you relax and de-stress. If you have more time on weekends, do a little bit more muscle building workouts at that time. Find a routine and stick to it.
MYTH #3: I don’t have any weights and I don’t go to the gym so I can’t build muscle.
- I hear so much of the time people don’t have any equipment so they feel that they can’t exercise or build their strength and that is the furthest thing from the truth. We need to be able to move our bodies around throughout our lives.
- Bodyweight exercises are so incredibly effective. I will sometimes incorporate bands or TRX to assist different movements but they can also be used to progress different movements. There are so many options for bodyweight exercises that don’t require any equipment at all like slowing down a movement or adding a jump into a movement.
MYTH #4: Some believe that they need to work out even though their muscles are still sore from the previous workout.
- When you complete a workout, you will have little micro tears in your muscles. Those micro tears need to heal. Your body will come back and build itself stronger. If you continue to exercise and continue putting in those micro tears before they have a chance to heal, your body is not going to recover properly. You will not be making yourself stronger. You will be breaking yourself down.
- You need to recover and give her body what it needs to help it recover before putting more stress on the body again. Bodies are fabulous, they adopt very quickly and they will come back and heal faster and more effectively the more we exercise.
MYTH #5: I decided to lose weight so I’m going to have to go hungry.
- Way too often people decide that they need to cut calories to lose weight. Most of the time I have found that clients are either not eating enough or they’re not eating enough of the right foods so they are putting themselves in a position to be hungry.
- If you eat the foods that are needed on a day-to-day basis, you will not go hungry. Bodies need protein, fat and carbohydrates to function properly and have the energy to make it through a day. By not giving your body enough food for energy, it will think that it needs to start shutting processes down to store energy for later. It gets ready for starvation mode.
- Give your body the food and energy that it needs. You will have a lot more energy to make it through the day and it won’t need to store fat as energy because it knows that it will get the energy again when it needs it.
MYTH #6: I’m too stressed to work out.
- Stress is something that can be good or it can be bad if it’s chronic. When we are stressed and we are in danger of something, our reaction is to run cortisol through our system so that we can fight or flight if we need to. Exercise can effectively use up that excess energy and will provide relaxation.
- If you were constantly under stress your body will not be able to recover and you will always be in an overtired state.
MYTH #7: I don’t have time to work out.
- We spend so much time putting out fires. You’re running around from one task to another and you are doing your best to keep up. One way you can save a lot of time is to prep your meals all at once so you’re cooking once in the week instead of 7 days a week. Could you imagine how much time you would have if you only had to cook once a week? If you knew what you were going to eat and there was no thought behind it?
- By grouping tasks and setting routines, there is a lot less thought process and a lot less energy going into what’s going to happen with the next task.
Sometimes, we find the time to make excuses or believe the myths because we don’t know where to start. I’d like to help you. I have programs that address these components, that will help you lose the weight you want to lose, and keep it off. Connect with me today!