People who need to lose weight, people who need to build muscle, and people who want to maintain a healthy lifestyle all have to be treated differently. So the worst things that I can read on the internet from people who have never needed to lose weight in their life or over hear in a grocery store from people who obviously aren’t underweight, are myths about weight loss that just sound like someone pulled something cool to say out of their butt. Too be honest, losing weight is hard.
When people make it seem like it’s easy work, just look around wherever you are and you’ll see a room full of over-weight people. It’s not easy. It’s not impossible, but it definitely takes some effort.
These next 5 myths really make me want squeeze bubble wrap and rub my ear lobes until the voices in my head go away. Here’s the truth if you’re trying to lose weight.
1. “Cardio is bad for you.”
It’s not bad for you. It just doesn’t exactly do what people think it does. Half of the population will tell you that you need cardio to burn fat and half of the population will tell you that cardio should be just lifting weights faster.
Here’s the debunk. Cardio burns minimal fat and doesn’t leave your body burning residual fat after the session. High intense interval training or sprint intervals does this and burns massive calories.
However, cardio does aid you in fat loss. It sets up your body for proper recover from strength training, full body blood flow, and if done alone (meaning not paired with workouts), it can control cortisol levels.
In Jungle Gym we call these active recovery days. I prefer not to do them in the gym. Catch some Vitamin D with a walk around trail. Or better yet my favorite . . .
. . . dancing at a wedding. I recommend two 20 minute recovery sessions a week. So if you can’t find two weddings to go to a week then I guess a bike or stair-climber should work.
Bonus Myth: Peeing on a jelly-fish sting does not help it. The toxins actually make it worse. This has nothing to do with fitness, but I figured I help you out if that disaster ever happens and help you avoid embarrassment of getting peed on.
2. “Eat more . . . to lose more?”
WTF? Does that even make sense? Weight loss surely does have a balance of how much food you consume, but eating more food. . . does not make you lose more weight.
I think what people mean is that you can eat more food in volume and still lose weight and not eat like a bird. For instance, take rice and squash. Squash has good quality starchy carbs, but eating your intake in spaghetti squash is a lot more food than your intake than a little bit of rice.
The concept of eating more to lose more is erroneous. In order to lose weight your food consumption has to be in check. You can’t just go stuffing food in your pie hole with reckless abandon of calories. Losing weight is tedious. That’s why people hate doing it.
You can still eat your body’s metabolic number a day with a proper and consistent workout program, but what food is checking into your body has got to be monitored. There’s no overtime pay in food consumption.
Not all of us are genetically gifted or have been training for 10 years to where we can eat popcorn every night and still lose weight. So if you’re trying to lose weight, expect to eat a bit less but do not starve yourself. It’s a balance.
Bonus Myth: When I found out that you can’t get warts from touching toads, I almost called up my mom and spoiled her BS myth. But then I realized that I never really had the desire to touch one in my childhood anyways. That being said, warts are human bacteria. Not animal bacteria. Their “warts” just help them blend in.
3. “You can have one glass of wine (alcohol) a day and still lose weight.”
It’s hard you comprehend because . . . well, beer is glorious, but your liver will not digest food. Once alcohol is consumed, your liver is totally focused on detoxifying your body. Therefore, food is stashed into fat storage.
There is something called drunk munchies that make you clear out the 711 hotdog rollers after a night out also. I’ll tell you right now; Big Bites are not stashed as workout fuel. That’s going straight to your tum tum.
Bonus Myth: I’m glad I can be the one to tell you that your food is contaminated the second it hits the floor and that bacteria doesn’t frantically react 5 seconds later. Eat at your own risk but always remember that people step in dog poop. Just throw it away.
4. “Carbs are the enemy.”
No, they’re not the enemy! But they are as confusing as a Russian Korean.
Eating too much carbs for weight loss: When people eat carbs it provides us fuel for everyday living, workouts, sex, etc. However, every time carbs are consumed, you are literally telling your body to stop burning fat as fuel and burn those carbs.
Not eating enough carbs for weight loss: Not consuming carbs will make our systems shut down, leave your body rejecting your practices, and causing organs to fail. Therefore we need carbs. How many though? Some, for weight loss. But not too much. You need a minimum amount of carbs to ensure that your brain functions properly. It needs a certain amount of glucose to not crash. Your body can be balanced and use fats to fuel your muscles, but your brain and organs can’t.
Therefor if we eat too much fruit, we don’t’ lose fat, but if we don’t eat fruit we die.
See? A Russian Korean. Make carbohydrates 30-35% of your calorie consumption for the best balance with athletic training.
Bonus Myth: It’s impossible to sneeze with you eyes open, but even if you did, your eyes still won’t pop out of your head. Feel better now?
5. “You are working out too much.”
I completely agree with overtraining, but telling someone who is trying to lose weight to just not workout is like telling a football player they don’t have to show up for practice.
The fine line between overtraining and under-training is purely how well you take care of your body outside of the gym. Think about the most fit people you’ve ever seen. They are in the gym everyday of the week working on something. Some days they may just be doing a basic bike-ride. One day they may be working on a skill-set like handstands or gymnastics. Four days out of the week they are pushing themselves to the max. Then one day they may go run hills at the local park.
I want my clients completely active for 7 days a week. 3 or 4 dedicated to strength, muscle building, and conditioning. 2 of them dedicated towards making themselves better and move with out pain like yoga, swimming, or bodyweight circuits. Then 1 day committed completely towards blood flow.
Once I start telling my clients to stop working out, I might as well start telling my clients not to eat vegetables because of the extra calories.
Rest days are needed, but aren’t scheduled. Recovery days are always scheduled (that way you may not need rests day).
Bonus Myth: Brown eggs are not better for you than white eggs. The difference in egg color is based on the type of chicken. So eat both. Just make sure they are organic and your egg-racism should be withdrawn.
Now listen to all of these myths stacked up on each other.
~ Eat more food.
~ Don’t do cardio.
~ Work out less.
~ Don’t control your carbs.
~ Drink alcohol.
That doesn’t sound like a weight loss plan to me. But yet, these are still spreading around the fitness rumor mill as fast as Cam Newton’s workout pants.
I’ve spent almost half of my life training myself and my clients this way with tremendous results. Now remember, so has Zumba. So has CrossFit. So has running. But you need a nutrition program that revolves around your program. Weight loss that is best for Jungle Gym is moderate carb levels, lots of recovery, hard-ass work, and improving each and every day. Once you master these, then you can have some wine every now and then, and take your cookies to yoga class with you. For now though, if you’re trying to lose weight, stick to these myth-busters and let other programs follow their plan.
This is where your body changes,