There are loads of myths in fitness & fat loss.
Here are 5 of Fitness and Fat Loss Myths:
1. Fasted or fed cardio, which is best. The answer is, they are the same.
They are not the same. During fasted cardio instead of burning the food that you have eaten previously you burn fat and yes sometimes you can go into muscle as well. That’s why excessive amounts of cardio a day can cause muscle loss. Rule of thumb is no more than 45 minutes of cardio before you start producing lactic acid. Lactic acid is responsible for the breakdown of muscle tissue in the body.
2. Hormones are NOT responsible for making you gain body fat.
Hormones are very responsible for gaining body fat. If you have a hormone deficiency you can gain fat. Not enough testosterone (men or women) can lead to fat gain. Having too much estrogen can lead to weight gain. There’s a balance between them.
3. When you eat and how often you eat are irrelevant to your fat loss.
It has been scientifically shown that certain types of eating can help with fat loss better than others. Things like intermittent fasting, eating small meals instead of large meals a day, eating food every 2-3 hours a day. Now the key thing is here: IT’S NOT ONE SIZE FITS ALL. What works for one person may not work for another person. Just because you can do a 16/8 intermittent fasting doesn’t mean someone else can do that as well and still get their calorie intake in.
4. Carbs & sugar are NOT making you fat.
In excess yes, they do. Processed sugars are highly addicting as well as artificial sugars. Artificial sugars have been shown to be just as addicting as cocaine. They are 100 times sweeter than your regular table sugar. Any macronutrient that is eaten in an excess can cause weight gain. Say you are eating a high protein, moderate carb, low fat diet. If your calories are not where they need to be for weight loss (or fat loss), then you will gain weight. The body will use the protein and carbs before it will use the fats and the fats will in turn be put into storage (aka fat storage). Hence, fat gain.
5. Stress does NOT make you fat.
Stress in small amounts is a good thing. Stress in high amounts is a bad thing. The reason is because of a hormone called cortisol. Cortisol in small amounts (like with regular stress or exercise is a good thing. Its known to help with metabolism, help with weight loss, regulating blood sugars and more. Cortisol in excess in high stress situations is a bad thing. Weight gain is one of the main consequences of frequent high stress. It is gained mostly in the face, neck, and abdomen areas of the body. Other things that come with high stress are headaches, nausea, high blood pressure and more.