In theory body fat reduction seems to be very easy: in the end, you simply need to fight laziness by doing more physical exercises and tame your greed by limiting amount of food you eat. Well, everyone who has ever fought for weight loss knows that the matter is not so obvious. In the course of the activities undertaken to achieve this goal every now appear limitations and problems that complicate the work on the ideal body. Therefore, since time immemorial, efforts were undertaken to discover the secret ways of effective weight loss method which allow you to get rid of unneeded inches and pounds. Unfortunately, although theories on this subject are plentiful, a large part of the most popular have no solid justification. In this article I will draw your attention to the greatest myths about body fat reduction.
You should definitely read:Protein myths
Myth one: in order to lose weight you need to minimize fat intake
Although if you take a look at a ranking of the most popular diets, the low-fat ones are slightly less popular these days, I think we all have it in the back of our heads that "you are what you eat". So in accordance with the above principles many people are rather afraid of fat-rich foods and try to replace them with their skimmed counterparts. Such a practice is not necessarily bad but it doesn't guarantee any faster progress. The belief according to which the amount of fat eaten translates directly into its level in your body has no justification. It's really not just excess of one component in the diet, but actually a collection of many factors that leads to weight gain and hinder fat reduction. So you can eat very lean products every day and not only lose no weight, but even successively acquire fat reserves. What can contribute to this issue is carbohydrates you ingest with every meal, and which can be easily converted to fatty acids. They also stimulate the activity of the hormone conducive to accumulation of adipose stores and hinder its combustion: insulin. Permanent overeating of refined sugars may interfere with the work of the mechanisms responsible for the control of appetite and not only effectively impede reduction of fat but actually aggravate the problem of excess body weight. In practice, you need to have a holistic approach to diet and pay attention to all the macronutrients, not just carbohydrates.
Myth two: if you want to get rid of fat, you must perform cardio training
Undobtedly, regular physical activity supports weight loss. It's just that it does not necessarily have to be cardio training of low intensity. Indeed, the effort of this type can be most helpful in burning fat but it is not necessarly this kind of activity that is required, and moreover, it is relatively easy to replace it with another form, such as interval training. In the exercise of low intensity in the oxygen zone fatty acids may be actually an energy substrate very often used by muscles. But in the case of interval training such situation does not take place, and yet the scientific studies carried out with the participation of runners showed that cardio effort does not always lead to improving body composition and fatless figure. What is considered a better suited efforts is high intensity interval training because it does not only allow to speed up the metabolism for longer period of time (so that even after the exercise the body burns more energy, and fatty acids represent a large proportion of energy expended), but also it leads to a clear improvement of many metabolic parameters such as insulin sensitivity, which results in improving the functioning of the energy economy of the body and helps to improve body composition. In addition, interval training can activate anabolic kinase conducive to the development of muscle mass; aerobic training does not have such a property.
Myth three: in order to burn fat, the workout must last a minimum of half an hour
The theory which says that effective fat burning workout must last at least 30 minutes is associated largely with superstition, which I mentioned in the previous paragraph. It refers to the principle according to which you need long cardio sessions in order to reduce body fat. In fact, if you dig deep enough, you can come across some scientific data which say that in the course of exercise, it is only after some time that your body starts to burn up fat reserves. Initially, almost the sole source of energy is glucose derived primarily from glycogen. There is one thing: these data are interpreted too literally. The key issue of burning fat reserves is the calorie balance, and this must be negative. Whether you do four fifteen-minute jogging sessions a day or decide on one lasting an hour, the effects will be comparable in both cases if the distance and conditions are the same. In addition to the aspects of the balance, if you don't want to burn muscle tissue instead of fat, adequate conditions ought to be ensured (unless you do not care about improving your body composition - but I assume this option is unlikely), and they include: adequate supply of protein and regular high intensity exercises.
Myth four: to lose weight you need to increase the frequency of meals
Not only laymen but also a number of specialists in nutrition: nutritionists, trainers, doctors believe in the theory according to which the higher frequency of meals, the better weight. This theory says that if you eat more often, you boost your metabolism and have a better ability to control appetite, and this in effect facilitates effective fat loss. It is interesting that scientific research does not support this belief. You should know that both more frequent and smaller and infrequent and larger meals can effectively accelerate fat burning, providing that they are properly balanced in terms of quality and quantity. What is determining is the day-long balance rather than the number of items on the menu. Both more and less frequent eating brings about some advantages and disadvantages, so the quantities should be determined individually. For example, if food is served often, then portion may be so small that they are more of a snack and you will be hungry again very soon after having one. On the other hand, eating once or twice a day is related to very long periods of hunger which many people will find hard to bear. Those who have time to prepare and consume five meals a day and believe that frequent eating helps them cope with the desire to snack should eat five times a day. Those of you who cannot afford frequent dining should not be upset. Eating three times a day can also aid effective weight loss.