5 WEIRD Female Fat Loss Myths (AVOID THESE)
Myths are harmful. They can lead you down the wrong path, hamper your results and possibly set you back in getting the body you desire.
The key is in RIGHT knowledge.
The more RIGHT knowledge you have the better you’ll be equipped to make an effective body transformation plan.
So what myths are out there waiting to trick you?
Here are five that you’re most likely to come up against.
Female Fat Loss Myth #1: You Need to Work Out Every Day
A little bit of working out will help you lose a little bit of weight, so a lot will help a lot…right? Possibly. If your “little bit” of working out involves taking a walk from your living room to your mailbox, ramping up to a jog around the neighbourhood, then everyday is a good thing.
However, if you’re pushing it hard at the gym 5 days a week, adding another two days isn’t a great idea. Not only do you increase your chance for overuse injuries, but you don’t give your body time to recover.
Recovery is IMPORTANT to getting better results because in rest is when your muscles develop so make sure you get 2-3 days of off days from the gym.
Also if you’re looking for something to do on the off days try this:
Female Fat Loss Myth #2: Coffee is
Bad For You!
For many people, having to drop coffee is unbearable.
Fortunately, if you’re a coffee lover and you’re trying to lose weight, you don’t have to give up your hot caffeinated goodness altogether.
Coffee is actually a very useful when taken before your workouts and also acts as a suppressant of your appetite between meals.
So continue drinking your coffee. Just lay off the sugar 😉
Female Fat Loss Myth #3: Lifting Heavy Weights Makes Women “Bulky”
One of the biggest myths about fat loss is the fact that women should not lift heavy weights for fear of getting bulky.
What we’ve seen in our Women’s Body Transformation Centre is the quite the opposite. Women who lift the most weight with the best form will usually burn fat at a much faster pace than a girl just doing a regular fitness class.
The key is muscle.
The more lean muscle a woman has on her body the higher her metabolic rate, which in turn, leads to increased metabolism.
Couple that with a good Afterburn session at our gym and your fat loss can increase up to 3x more.
So lift heavy with good form. Your body will thank you for it later.
Female Fat Loss Myth #4: Cardio Is All You Need
Want to lose weight? Good. You’ll need to get *some* cardiovascular exercise. But don’t buy into the idea that cardio is all you need to lose weight.
If you don’t lift weights or do some sort of strength training, your long runs and aerobic workouts (ie. fitness classes) will eventually work to burn off your muscle as well as fat.
In the end, this means less strength and a lower metabolism—both which could lead to an inability to maintain a workout routine.
So keep your focus on building lean muscle over cardio and you’ll keep that metabolism rocking at a high rate.
Female Fat Loss Myth #5: Blaming Genetics for Lack of Results
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair colour or your mother’s eye colour, there is a small chance you also share your parent’s body type.
However, this is no excuse for doing nothing about trying to get into shape.
Genetics plays a small factor to losing weight.
It’s really all about habits.
What I find with people who have “great genetics” and usually in great shape year round is that their eating habits support their bodies.
They may eat very structured throughout the day adhering to a good meal schedule.
They may not like eating anything sweet.
With every person I know who has a super lean body (and I know a couple) they usually have a couple habits they practice daily that support their lean body.
Stick to a healthy way of eating, exercise the right way and start incorporating some lean body habits and you should definitely see results.
Female Fat Loss Myth #6: You Have To
Eat 5 Meals a Day to Speed Up Your Metabolism
Research proves time and time again that the amount of meals you eat DOES NOT increase your metabolic rate.
Research also has proven that more meals in a day leads to larger appetites throughout the day.
“University of Colorado researchers found that increasing meal frequency from three to six per day had no significant effect on metabolic rate or the amount of fat burned over a 24-hour period. But it did lead to an increase in both hunger and the desire to eat.”
SOURCE: Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. (2013). Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity, 21, 336-343″
Yet, trainers keep on perpetuating this myth and forcing their clients to feed themselves every 2-3 hours.
The best diet in the long term is the one that is easiest to follow.
We’ve found a nutritional sweet spot in having our girls eat 3 meals a day with a schedule that works with their lifestyle.
It helps them re-work their hunger response and allows them more food with each meal.
It’s not about eating in a certain way but it’s about making your nutrition work around your needs and wants.
Female Fat Loss Myth #7: You Gotta Do It All Alone
Greatness is never achieved alone and your transformation shouldn’t be done by yourself.
At our gym we’ve found that when women are put into a supportive environment with each other and workout to achieve a common goal their results soar through the roof.
When it comes to transforming it looks like this (don’t mind the bad drawing as I did this in my journal):
The most important factors are your habits, your identity and your overall mindset when faced with obstacles.
The environment you need to succeed at your transformation (the circle) is support from others on your journey, accountability and coaching.
If you have these things in place along with an effective diet and exercise program then your transformation practically guaranteed.
Which is a nice bridge to letting you know that we’re starting registration for our 6 Week Body Transformation Challenge.
It’s the same challenge that has helped girls in York Region to lose weight, drop the inches and get back into incredible shape.
Just like these girls…
Registration for that starts next week and we’re super stoked for it. It’s going to be our best one yet.