Goodbye holiday eating, hello abs!
Sure, I can still smell that spiral cut ham and those flaky biscuits hot from the oven, but it’s now time to give the abs the spotlight. Getting started can be difficult with all of the “Guru’s” out there. So it’s time we cut the fat off of the fitness myth’s. Check out:
Chad Demchik’s Top 5 Fitness Myth’s To Get Started
Myth # 1. You Can Out-Train a Bad Diet Unless you’re a super-genetic freak, you can't out train a bad diet. Adequate nutrition is needed to help fuel recovery, performance and body composition. For example, eating a Mcdonald's large fry will take about a 1000 burpees give or take to burn. Too much exercise with a less-than-adequate diet can cause the body more stress than good. This added stress can cause the body to hold on to fat.
Myth # 2. Eat less Fat The problem with low fat diets is that fats are necessary for chemical processes in the body, including that of metabolizing fat. 1/3 of your intake should be from saturated fat, 1/3 from unsaturated, and 1/3 from polyunsaturated. Healthy fats such as extra virgin olive oil, almonds, avocados should be included.
Myth # 3. Soreness Measures Workout Effectiveness DOMS or feeling sore a day or so after a workout is a common sign of the body adapting to something new. However, even when intensity is increased, muscle soreness may not always be evident. The body will undergo recovery painlessly in many cases, while still delivering a hypertrophic (muscle building) or lypolytic (fat burning) response.
Myth # 4. Eat 8 to 10 Times a Day to Speed Up Metabolism. “Metabolism” has become a buzz word that few people really understand. Honestly, you could see the same results from eating twice a day as 6 times a day. As long as your macros and calories reach your goals, the rest (for most) will fall into place. I personally eat six meals, as I’d overeat with a plan of only two.
Myth # 5. Dieting is More Important Than Exercise It’s extremely difficult to put a number on what percentage diet vs exercise effects your results. Both need 100% of your effort. When dieting alone you will average 78% fat loss but 22% will be muscle. If you exercise weight training with diet, studies show approximately 98% will be fat loss and 2% muscle. Your body needs a reason to keep. Use it or lose it.
Hopefully these tips were able to assist in your new year’s resolutions. Feel free to ask us any other questions you may have.
Prepared by Chad Demchik
Disclaimer The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.