Your guest poster today, Marshall, outlines give common fat loss myths and why they’re wrong. With his help, advice and experience you can start to lose weight more efficiently. Stop making the following mistakes and start achieving success with your weight loss efforts.
Without further ado… Marshall Evans of Aesthetic Guys.
Losing fat has never been more important than it is today because there are more and more people who are obese and overweight. Losing fat isn’t easy, and the primary reason is that misinformation keeps getting passed around. Most of these fat loss myths are harmless. Even so, they may cause you to waste a lot of time. In this post, I’ll debunk 5 fat prevalent fat loss myths to help you get in shape quickly.
1. It’s important to perform endless hours of cardio
I’m not saying it’s unnecessary to do cardio to lose fat. In fact, cardio is very important, especially for your cardiovascular health and endurance. Three or four cardio sessions of 20-30 minutes per week are good for your health. However, spending hours running on a treadmill doing the same movements is a bad idea.
Keep in mind cardio isn’t an efficient way to lose fat, diet is. Cardio only helps you burn calories during the session. Thus, if you only do cardio, you’ll burn calories during your workout. Once you stop, you stop burning calories, too.
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Spending hours doing cardio or excessive endurance training Can cause overtraining. A study showed excessive cardio done by training marathoners may have bad effects on the heart.
Cardio may help you lose weight fast. The problem is this: most of the weight loss may be muscle, not fat. That’s why you may notice those who only do cardio are likely to have a undefined physique.
Simply put, the higher your BMR (a.k.a metabolism), the more calories you can burn throughout the day, not only during exercise. Your goal isn’t simply to lose weight. Instead you need to burn fat, not muscle.
What to do: Instead of only doing cardio, combine it with strength training to get the best results. For me, compound movements such as bench press, squat or deadlift are great choices to boost your metabolism and optimize your fat loss.
2. You should cut as many calories as possible
Eating fewer calories may seem like a great idea. However, blindly cutting calories doesn’t help you lose fat effectively.
When you suddenly cut your calorie intake, you’ll likely get overly hungry. From my experience, suffering unendurable hunger is one of the worst feelings in the world.
Furthermore, if your calories are too low, your brain won’t get the fuel it needs. You’ll be left feeling unfocused and tired all the time. I’ve noticed people who skip meals are more likely to resort to unhealthy snacks. This is one reason why they can’t get in shape.
What to do: Instead of skipping meals or cutting as many calories as possible, I recommend cutting 300-500 calories a day. Before you rush to cut calories, remove all the junk food, processed food and sugary drinks from your diet. You want to make sure to get all the macronutrients (carbs, fat, protein) and micronutrients (vitamins, minerals, antioxidants) you need.
3. Avoiding fat helps you lose fat
Fat is blamed for obesity, extra weight, high cholesterol, heart disease and diabetes. That’s why a lot of people think they need to avoid fat.
However, eating fat doesn’t necessarily make you fat. In fact, fats are essential in your diet.
Healthy fats help your body absorb certain vitamins and minerals. Moreover, essential fatty acids in fats are crucial for brain development. Children need fats for the purpose of growing and proper development.
What to do: I recommended your fat intake makes up no more than 35% of your daily calories. Instead of completely avoiding fats, eat good fats like unsaturated fats and monounsaturated fat. These are found in all plant foods, most abundantly found in nuts, seeds and high fat fruits (e.g. avocadoes). Limit saturated fats and eliminate trans fats (the real killer) since they increase cholesterol levels.
4. Doing ab exercises help you burn belly fat
Do you think doing 1000 situps a day results in a perfect six-pack? If you think so, you’re gravely mistaken. While training abs frequently doesn’t harm your body, doing exclusively ab exercises every day wastes your time. There are 2 main reasons for this:
- It is 80% diet and 20% exercise. No matter what kind of training you do, you can’t out-train an unhealthy diet.
- It’s impossible to reduce fat in a specific area. You’ll never have six-pack abs while the rest of your body is out of shape.
What to do: Target all your muscle groups to boost your metabolism. Focus on movements that engage many muscle groups rather than isolated moves like sit-ups and crunches.
5. Eating carbs after 6 pm makes you fat
Many believe eating carbs after 6 p.m. makes you gain weight. They think carbs are converted to body fat. It may be true you don’t burn as many calories at night as during the day. Even so, you should remember weight loss comes down to what you eat and do in a 24-hour period.
Neither carbs or fats make you fat, even if you eat them late in the day. Everybody need carbs, especially if you’re physically active. It’s irrelevant if you eat them at at 6 in the morning or 6 at night.
What to do: I recommend you eat whenever you feel hungry and strive to maintain a modest 500 calorie deficit per day.
About the Author
I’m Marshall Evans, founder of and writer on AestheticGuys. I love fitness so I spent years searching for training and nutrition tips to get in shape. I really want to share my experiences and all my tips with anyone who cares about health and fitness. Through the blog, I have a chance to write about everything I want to share to make you love fitness more and help you get an aesthetic body.