The other day I was at work and someone came up to me and said 'you have obviously lost weight, what is your secret?'
And that made me think… what is the secret to getting in shape?
There are so many urban myths, programs, diets, marketing bulldust (hello the ab doer.. hmm or the vibrating plate ready to shake the fat off, and the shake diets... yum going to love drinking those synthetic shakes week in week out, 5:2 diet... just another way of controlling calories while also making you crazy two days a week because you barely eat... hmm sounds great).
Anyway, here are a few myths, which could have some substance, and their accompanying truths. Also I debunk my weightloss secret...
MYTH: The best time to work out is in the morning.
TRUTH: The best time to exercise is when you most enjoy exercising or when you can fit it into your daily schedule consistently. Key word consistently!
Scientifically there is very little difference between AM and PM workout effectiveness. You as an individual may feel more energised in the morning and prefer to exercise then, or you may have time before work to hit the gym. Alternatively, you may work shift work and prefer to workout at lunch time, or in the evening. What I am getting at is the best time is when you want to. This will encourage consistency and form a habit, which will give you the best results.
MYTH: Exercise is the best way to lose weight.
TRUTH: Exercise alone is not the best way to lose weight.
Exercise can burn calories, increases your metabolism, improve your strength and help to gain muscle and shape in all the right places.
But the best way you lose weight is to eat a calorie controlled and nutrient dense diet, therefore reducing body fat, and body weight.
BUT to get the best results is to combine diet and exercise so you can decrease the body fat and show off the shapely and strong body you have been working on in the gym.
MYTH: To get abs I need to do sit ups.
TRUTH: Yes, you must have abdominal muscles to show abs, and sit ups and other abdominal exercise will help develop those muscles. However, if you have body fat covering those abs, you won’t see them. And sit ups don’t burn body fat.
Again, if you eat a calorie controlled and nutrient dense diet and exercise, including some core and abdominal exercises you may see some ab definition when your body fat levels have decreased enough.
MYTH: Gatorade is a great way to rehydrate after exercise.
TRUTH: If you have been exercising for hours, and have lost considerable water from sweating and exercise, sure Gatorade is a great fuel to rehydrate and refuel. However, for the average exercise or gym session, water is more than perfect. Gatorade contains sugars in the form of glucose and electrolytes to help a person refuel and rehydrate after an intense, and long duration of exercise (think 2-3 hours). If you drink a Gatorade, or sports drink the excess calories and sugar from the drink can be undoing all the good you did from your your training session.
Drink water with a pinch of Himalayan Salt for electrolytes to rehydrate. Also lots cheaper!
MYTH: Lifting weights will turn fat into muscle.
TRUTH: Fat is a completely different molecular structure to muscle and one cannot transform into the other.
Put very simply, (because the body is complex) what happens when you lift weights, is your muscle mass increases. The more muscle mass you have, the more calories your body needs to keep the muscle, therefore increase your metabolism. Because your body needs more calories for the muscle, it will tap into your fat stores for the extra calories, decreasing your body fat.
So never does the fat turn into muscle, but more so the more muscle you have from lifting weights, can help burn your excess bod fat.
In summary, the secret to getting a shapely and strong body is to exercise consistently and frequently, eat a calorie controlled, nutrient dense diet, and don’t buy into marketing bulldust. Hardly a secret, but apply the fundamentals consistently and you will see results.
PS Want to know the secret to my own weightloss? I bought a new jumper... I know... who would have thought that a new jumper could do such great things? But I suppose going from a baggy style jacket to a more slim fit jumper will just show my constantly trained and nutrient fed bod off a little more.
If you need any help or advice, feel free to message me or comment below. I am always here to help!