Weight loss myths vs. reality

Today I want to dispel some myths about weight loss.

There are many myths about weight loss that prevent us from achieving results, and unfortunately, people continue to believe them.

Myth #1

Running: the key to success!

When you ask your friends: «What is the most effective exercise for losing weight?», many of them will answer without hesitation: «Of course, running.» This is not true. In terms of efficiency, regular squats also burn fat faster than running.

Many gym-goers spread this myth and run regularly in hopes of losing weight. This is a big mistake.

First of all, cardiovascular training consumes many fewer calories than you think: a moderate 30-minute run will burn around 300 Kcal, and a glass of milk contains 150.

In contrast, strength training can stimulate muscle growth and cause your body to start burning calories at a much higher volume, even while you sleep. This is because the muscles themselves require a lot of energy to fuel themselves, even when they are not active.

Any strength training causes the body to produce anabolic hormones, which trigger muscle tissue growth reactions. Running, however, counteracts this necessary phenomenon by triggering a decomposition reaction (catabolism), i.e. by running you will destroy not only fat, but also muscle mass.

By the way, if you eat something after running, you will immediately stop the fat burning process due to the release of insulin, which blocks the use of fat.

How come! Wait a minute! Except that the running process strengthens the cardiovascular system! Yes, it reinforces it. But strength training does it much better. Do you want to convince yourself? Do 50-100 squats and put your hand on your chest – you won’t feel it while running.

Do you know someone who suffers from cardiovascular disease? Ask them the question: What did the doctor recommend? Everyone who suffers from heart disease knows that the doctor first recommends losing weight and not running. Namely, fat in the form of excess (non-functional) weight is the cause that leads to cardiovascular disease.

The legs make up about 2/3 of all our muscles. That’s why squats will use more energy than any other exercise, especially running.

Myth #2

Twists, i.e. abdominal exercises, burn fat on the abdomen (waist)!

It is not possible to burn fat in a particular area of ​​the body without affecting others. Simply, it is good to know that when doing exercises for the abdomen, its muscles will grow, the abdomen will become stronger and firmer. However, it is not possible to burn fat only on the waist.

Myth #3

To have a slimmer waist, you need to do side tucks!

Dumbbell side bends can increase your waist size. When we roll from side to side with dumbbells in hand, we force the lateral muscles to grow.

However, this exercise is probably the favorite exercise for many overweight women. Looking at each other, they all start repeating the same thing.

Try to refuse to do this exercise during workouts, because later you simply will not be able to regain the previous waist size.

Myth #4

Diet: means hunger

Again, it’s not right to starve while on a diet! When you don’t eat, your body will first use up the glycogen in your muscles, then it will use up muscle mass and only then will it burn fat!

Fat contains double the calories and is used as a last resort, as the most valuable resource. At this stage your metabolism will slow down and your nervous system will already be exhausted and you will not be able to resist eating various fatty and tasty foods.

And the body, which is smart enough, will immediately begin to store fat as a reserve, because it remembers the hunger it recently endured. As a result, with a metabolic disorder and reduced muscle mass, you will accumulate even more fat than before.

Myth #5

If I buy pills, herbal teas, ointments etc. at the pharmacy to lose weight, they will help me because the doctors recommend them

Remember once and for all: do not buy slimming products in pharmacies and supermarkets. Don’t buy products from TV commercials. These products have no effect! This fact has been proven true by millions of naive women and men.

If you want proof, go to the pharmacy, buy the hottest and most expensive product, study its composition and Google what effect each individual ingredient has.

In most cases, the composition of the product includes weak diuretics, laxatives, appetite suppressants, ingredients that slow down the absorption of glucose and fats (although less), and that’s it, there’s nothing else.

At night you will take a pill, run to the toilet several times, and in the morning minus 1-2 kg! It seems to be a really good result. However, this effect is due to dehydration of the body: the body has lost water, but fat remains.

«But now I’ve lost 2kg, haven’t I?», you might ask. No, that’s not true. The next day, you will recover the water level in your body just as easily.

In short:

• Strength training is much more effective than cardio, especially when you aim to burn fat and lose weight, so it’s better to do squats more often.
• Fat can only be burned throughout the body, when you try to burn it locally or in separate areas, you will not succeed.
• Don’t do side bends if you want a slim waist.
• Do not practice fasting (fasting for weight loss) if you want to have a slim figure.
• Do not buy slimming products with a promising description in pharmacies.