The more you train, the bigger and faster your muscle gains. Truth. It’s not as simple as “you eat carbs, your insulin goes up, and you store fat”. Obviously, we can see the powerful effect that sleep has on muscle recovery and growth. Sure, you may get a nice "pump" from doing a gazillion pushups and bicep curls, and that may lead you to feeling like you're making progress, but you're not activating and breaking down the right muscle fiber types to build new muscle tissue. Not true. When we got more experienced we learned that most of the so-called “rules” of building muscle and burning fat aren’t that important after all. Check out our #1 recommended bodyweight mass program here. This is one of those strange myths that shows people haven’t really done their homework. Further, ... the weight that is regained is likely to be all fat -- lost muscle has to be added back at the gym. From there, they can bring carbs into the muscle cells. They’ll tell you this goal is impossible, unless you’re a beginner experiencing newbie gains. Or if you're doing tons of bicep curls thinking your arms will become ripped...same thing. The ONLY physical way to lose/burn fat and therefore make your muscles appear more defined/toned/ripped is to lower your overall bodyfat through dieting and/or cardio. If you want ripped muscles then you need to lower your bodyfat levels to remove the fat that is hiding your muscle, simple as that. What does this tell us? Written by Jason Ferruggia If your dream is a flat stomach and a thigh gap, what you need is a weight loss plan, not 100 crunches and 100 squats every morning. You need to give your body the time it needs to recover so that you are as close to 100% as possible for performing your next set, otherwise you are robbing yourself of extra potential gains by not being ready for your next set. Whilst a calorie deficit = fat loss. Nick Tumminello is the 2016 NSCA Personal Trainer of the Year. But when you’re in between those two stages—an intermediate meathead—you’ve been exposed to just enough information that you analyze, and then over-analyze, everything. Calories. However, there are some sabotaging ideas out there that have been proven as straight-up BS time and time again, yet which still prevail and don't help the beginner looking to learn effective strategies and get to the bottom of how to build muscle and burn fat for real. Not only does eating most of your carbs at night not hurt fat loss, it could actually help it. Obviously they'll disappear soon after your workout and you'll go back to your normal size, but some guys believe that your pump has something to do with your gains and that you should focus on getting the biggest pump you can (sometimes using supplements to boost your pump). If you feel significantly weaker and flat you'll probably benefit from eating a little extra an hour or so prior to lifting. (eg doing high reps and/or targeting specific muscles to make them more "defined/toned"). In this video, learn how to Water Fast. The suggestion is always the same - that exercise is the be-all and end-all of shedding pounds and getting the body you desire. The bigger your "muscle pump" during a workout, the bigger your muscle gains. Continued. 5 Myths About Fat Loss That Will Break Your Heart. Here’s the truth behind this myth, plus tips for building muscle and losing weight. My book discusses this at length, and debunks many other myths. Weight Training for Fat Loss Requires Long Workouts Myth A weight training workout does not need to take much time to achieve its intended effects in a fat loss program. Doesn't Mean You Should. push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. If you're serious about getting good results and avoiding newbie myths and mistakes, make sure to only ever follow a well-thought out, balanced and science-based program from a credible author. Your muscles don't grow in the gym, they grow when you are resting, and therefore the ferocity of that mad Hulk-like pump you managed to work up may feel cool - but don't count on it to improve your gains my friend. To achieve success you don't just want to work hard; working smart is just as if not more important. There’s simply no need to drink expensive potions or eat candy after a workout. Get the scoop -- and the truth -- behind 5 common weight loss misconceptions. It’s not permanent. The folk tale that cardio leads to loss of muscle mass is half wrong. 2 – You CANNOT Build Muscle and Burn Fat at the Same Time. Fat and muscle are two different elements of the body. Weight loss myth: “You can only do between 8 to 12 reps to build muscle.” Truth: Nope. So even if you do somehow manage to lose 5 pounds of muscle while dieting, whether it’s due to an illness, extremely low protein intake or lack of resistance training…you’re guaranteed regain that loss once you begin eating normal and resume resistance training. Unfortunately (or … Just say that you have a fixed rest time inbetween each set, such as 45 seconds. Yes, this is because people have some terrible misconceptions about fat loss. But many lifters see this pump in a false light, which leads us to the 3rd biggest bodybuilding training myth out there - that your muscle pumps have something to do with your muscle gains. You see, muscle loss is transient. Amping up your reps isn't going to do anything. http://jap.physiology.org/content/99/1/338, http://www.ncbi.nlm.nih.gov/pubmed/21475137. And don’t think that you have to eat the bulk of your carbs in the morning either so you can “burn them off” before you go to bed. There are a certain number that your body needs in a day to maintain all its current functions at the body weight you are now. You could do 2-3 sessions a week, and if properly designed your program would be way more effective, efficient and easier to stick to then slogging away at endless sets day in day out or every other day. Fitness, Nutrition. One being, if you starve yourself and do too much cardio, you will lose fat. You hear the misleading term "toning" everywhere, but trainers throw it out there like they know what it means. If you exceed that number, you get fatter (unless you’re lifting weights and eating to fulfill a particular macro count for muscle gain). The Myth: Lifting Heavy Isn't Good for Weight Loss. Amping up your reps isn't going to do anything. When your muscles have to continuously contract for 30, 45, or 60 minutes, that energy has to come from somewhere. I believed in, and recommended, this nonsense for years. 6 Weight Loss Myths You Should Stop Subscribing To Myth #1: The Scale is The Holy Grail of Measuring Progress . You are bound to see gobs of before-and-after photos, piles of gadgets, and magic exercise programs promising to make you thinner. This is what you want. Becoming leaner includes reducing body fat and increasing muscle mass. Weight loss can be achieved by balancing the calories intake and output or in other words through negative calories balance. It’s probably so simple you won’t believe it. MYTH: You need protein shakes to build muscle It’s true you need to up your protein intake to build muscle, to about 1.5g per kilo of bodyweight . Myth #7 - Fasted Cardio is Superior for Fat Loss. Although many of us have suspected so, now there is a scientific proof that low-carb diets don’t have negative effect on the anabolic response of … Going deeper into the myth. And, ultimately, it’s calories that matter on a diet—not the exclusion of any one nutrient or food. But the truth is, lifting weights allows you to get nutrition into the muscles without insulin’s help. The Truth About Strength Training—available NOW—includes a 12-week workout and diet program. When first starting a ketogenic diet (or any low-carb diet), the body will deplete its glycogen stores (stored glucose in the liver and muscle), which in … Let's dive into some of the most frustratingly common muscle-building and fat loss myths that unfortunately still prevail to this day, especially among inexperienced trainers. Below are a few common myth busters around weight management. The spot reduction myth has always been, and still is unfortunately to this day, a fairly big misconception that even some personal training institutions fall victim to themselves and falsely spread to new budding PTs (who then further relay this advice to their clients and the cycle goes on). As a dietitian, my biggest pet peeve is the idea that calories are all that matter when it comes to losing weight and being healthy. The bodybuilding-fitness industry is notoriously full of misleading information and advice everywhere you look, so always stay on your toes mentally, think critically about anything you read or watch, and do your best to learn from those who have achieved the exact goal you want to achieve and ideally who started from the same place as you. To strengthen muscles, you can lift Topics: And that’s when you fall for the tricks that hold back your progress. There’s nothing about carbohydrates that promotes fat gain. For decades, women were advised to steer clear of dumbbells weighing more than 10 pounds, or else they would inevitably develop Arnold-like proportions. Want a full bodyweight-only workout to build muscle from home? Out of the all bodybuilding myths on this page, this is probably the easiest to fall to 'cause it seems like common sense that working out more should equal more results, right? Open most fitness magazines and/or websites and the exercise-weight loss myth is pervasive. Avoid Common Beginner Traps & Always Follow a Science-Backed Program, lower your overall bodyfat through dieting and/or cardio. This is because gym brah’s preach that a calorie surplus = muscle gains. In fact, doing so just adds more calories to your diet you don’t need and could play a part in keeping you fat. I’ll say one last thing about this: The diet I follow allowed me to eat 300 grams of carbs daily and lose 30 pounds in 12 weeks. It’s called the “insulin-independent phase of glycogen restoration”. Here are two muscle and fat-loss myths you can stop worrying about immediately. This myth hinges on people’s belief it’s important to have a steady stream of amino acids available to not lose muscle. Lifting lighter weights for higher reps (I'm talking rep ranges of like 15-20+) won't make your muscles more defined or "toned" because there's no such thing as spot reduction when it comes to burning fat. It doesn’t matter if the excess is from carbs, protein, or fat. Muscles doesn't grow in the gym - they grow OUTSIDE of the gym when you're resting, recovering, and most importantly sleeping. 6. Does muscle really weigh more than fat? To understand why, let's think back to how you actually build your muscles. This immediately kills your metabolism, and it … Resting for a set period of time between sets is a recipe for mediocre muscle gains. A Masterclass in Health with Shawn Stevenson – Episode 360, Defending Yourself Against Disease with Dr. Michael Lewis – Episode 358, Jen Widerstrom of The Biggest Loser & American Gladiator – Episode 356, How I’d Start a Training Biz in 2020 – Episode 355, Surviving Cancer with Beau Whitman – Episode 354, Build Your Body - Strengthen Your Mind - Optimize Your Life, The Ultimate Workout For Guys Over 40 – Episode 306, How to Get Your Self Confidence to an All Time High (and the Stupid Sh*t You Need to Stop Doing ASAP) – Episode 302, The Only 2 Things You Need to be Jacked, Happy, and Successful – Episode 300, Do These 5 Things Daily to Dominate This Year – Episode 221, How to Optimize Your Hormones and Maximize Your Sleep with Dr. Kirk Parsley – Episode 303, 3 Words to Live By, BS Training Myths, Eating for Gains, and The 4 Pillars of a Successful Life – Episode 292, Becoming a Weapon of Mass Creation with Rudy Reyes – Episode 250, Man Up with Bedros Keuilian – Episode 290, How to Build Good Habits & Break Bad Ones with James Clear – Episode 264. MYTH! 5 Weight Loss Myths. The idea that exercising more will reduce obesity is not supported by any scientific research. Myth #1: Calories are all that matter for weight loss and health. There's no such thing as "toning exercises" - ie exercises that will burn fat. Image Source: Muscle Research. With that said, carbs DO play an important role in the post-workout period, but it has nothing to do with insulin. Click HERE to pick up The Truth About Strength Training. Myth: Fasting causes muscle loss. Saturday 2020-11-14 10:16:15 am : Muscle Loss Diet Myth | Muscle Loss Diet Myth | | Fat-Burning-Shakes-Uk In addition to the many ideas that are not important for making great gains, my book lists the few that are. Fat loss is too of course, but it absolutely destroys muscle growth in terms of the rate and quantity it commonly occurs at. 3 sets versus 1 set of each exercise) with short rest periods of approximately 1 minute can stimulate a greater acute growth hormone release (Kraemer 1991, 1993; Mulligan 1996). Master them and, as Metallica wrote, “nothing else matters.”. This short-term thinking isn't a sustainable way to go about it, and in fact you can get BETTER results by training LESS if you have a properly designed and structured program by your side (see our top rated programs here). Jay and I often have a laugh talking about all the crap ideas surrounding training and nutrition that we bought into when we were young and naïve. Sometimes that's won't be enough to recuperate from the previous set and fully catch your breath back, especially with some of the more taxing exercises such as squats and deadlifts. It’s enough to just go to the gym and lift hard. The ONLY physical way to lose/burn fat and therefore make your muscles appear more defined/toned/ripped is to lower your overall bodyfat through dieting and/or cardio. It is said that calories in and calories out is all you need to know. Now, research clearly shows that regardless of whether a diet is low fat or low carb , a reduction in calories is needed to lose weight. Subscribe to our e-mail newsletter to receive updates. And to anyone that I may have inadvertently encouraged to develop diabetes as a result, please accept my apologies. They also controlled hunger better, and IMPROVED their insulin sensitivity. Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.” Fact: Lifting weights or doing activities such as . 6 common myths around weight management, busted. Again, I want to stress that there are many reasons to do exercise – it improves circulation, muscle strength, overall tone, heart function etc. Physical Activity Myths. See our muscle-building program reviews to find a suitable program or use the articles on this site and old pal Google to design your own ultimate program. I’m sure you’ve heard many stories about people getting ripped on low-carb diets, and while this is an approach that both Jay and I have recommended in the past, it just isn’t necessary. Here are two muscle and fat-loss myths you can stop worrying about immediately. You can build muscle while you lose fat and muscle can become flabby and look similar to fat, but fat will not turn into muscle! For a short time you feel and look bigger and more ripped. Poor Sleep, Poor Performance It feels like a lot of muscle because when you are in a large deficit your muscles aren't going to be as full of glycogen and consequently they will have less water as well. Myth #3: It’s just water loss! As I explained earlier, protein is absorbed at a very slow rate. Always Objective, Always Unbiased, & Minimal Ads, Affiliate Disclosure: As an Amazon Associate we earn from qualifying purchases, Copyright (c) 2008-2020 Building-Muscle-Guide.com - All Rights Reserved, Biggest Muscle-Building, Fat Loss & Bodybuilding Myths of All Time. So, if you're doing tons and tons of situps to try and get a six pack, you're going about it the wrong way. An effective workout routine helps you burn fat, not just lose weight. Scientifically speaking, muscle pumps have nothing to do with the muscle building process. ), muscle growth is an extremely slow and gradual process. Muscle confusion is a term you'll see touted by popular workout programs, but there really isn't any scientific evidence to back up the theory. And go ahead and ask an advanced lifter about his training. Recommended Basic Supplement Stack for Beginners: Top-Rated Step by Step Mass Gain Programs in 2020: Plan a Muscle Gain Program | Workout Tips | Nutrition Tips | Supplement Tips | Life-Changing Benefits, Best Muscle Building Programs | Best Cutting Programs | About Me | Contact | Privacy/Disclaimers | Archives, No BS, 100% Natural, Beginner-Friendly Bodybuilding Guidance Since '08, For Hardgainers, By a (Former) Hardgainer. Training too much could have you either burn yourself out and get frustrated and/or quit, develop body pains and potential imbalances, develop a mild or serious injury, or you'll be limiting your muscle gains. Training less than the typical muscle-building mainstream advice of around 4-6 sessions a week absolutely and positively CAN in fact make your program more effective overall. 14 Biggest Myths About Weight Loss Debunked Myth #1: Cabbage & Cabbage Soup Sure, if all you’re eating all day, every day (at least for a week) is cabbage soup, you’ll probably drop some weight. When you’re a beginner, you don’t think too much about the program you’re on or what food you need to eat to maximize the results. Myths – they are all around us, but they are especially prevalent in weight loss and workouts. ... Because by building muscle you increase … Myth: targeted fat loss is possible It would be nice if we could decide to reduce the volume of the waist, hips, or another part of the body at any given moment. Yes, they do prompt an insulin response, but ALL foods do—including whey protein, which has been lauded as one of the all-time great fat-loss supplements. Meaning, you can't burn fat by targeting a certain muscle group. If you’ve ever heard that doing more crunches will help you lose belly fat or that when you stop working out muscle turns to fat – you’ve been the victim of the myth people. When you train with weights its natural that your muscles burn and tighten up. You should use a fixed rest-time between sets, for example 45 seconds. Just Cause Everyone's Doing It.. Over-training is a common problem made by beginner lifters, and it will put a halt to effective strength and size gains if your program is imbalanced and doesn't account for rest and recovery properly. So although fixed rest times may be appropriate for other fitness goals, for building lean muscle mass it's not the best approach. Diet Myth or Truth: ... including muscle loss. Neither can change into the other. He is the owner of Performance University International and the author of Strength Training for Fat Loss and Building Muscle and Performance.Nick trains a select group of clients and athletes, and runs a mentorship program for fitness professionals in Fort Lauderdale, Florida. Thus, you can’t be in an excess of calories and a deficit at the same time. How much weight loss to expect, and also dive into the additional benefits and science. The above bodybuilding, muscle-building and fat loss myths are just the beginning when it comes to misleading advice in the fitness industry, and like I mentioned you've got to be careful from where and whom you take your advice from. If you want ripped muscles then you need to lower your bodyfat levels to remove the fat that is hiding your muscle, simple as that. level 2. shotlird. Research shows that doing between 25 to 35 repetitions result in similar muscle growth than doing eight to 12 repetitions as long as you stop close to failure (14). The more muscle breakdown, the better. Nutritionists (and supplement companies) have been telling lifters that muscles need a big shot of insulin right after training in order to recover and grow, and scientifically-formulated shakes—or even straight sugar—are necessary to get the pancreas a’ pumpin’. You need to shock them into growth by lifting heavy weights, and using every ounce of energy you have to perform your set. In fact, following them doesn’t do nearly as much to speed your progress as you may think, and it might even be slowing you down. It's understanable - you're a raging noob who wants to get down to business and finally put some meat on your bones and you're motivated to hit the gym every day cause you're a badass like that. Weight loss myth: … A 2011 study published in Obesity found that police officers who followed a diet that had them consuming most of their carbs at dinner lost more weight (especially around their waists) than a control group eating carbs earlier in the day. And while protein shakes are a convenient way to get that extra protein (particularly if you’re an elite athlete or bodybuilder), they’re not the only way, and you can easily hit your protein goals without relying on them. Lower reps should be the focus if you want to see the best muscle gain results. What researchers discovered was that the individuals who slept only 5.5 hours had 60% less muscle mass at the end of the study, while those who slept 8.5 hours had 40% more muscle mass. Well… EXCESS calories, to be specific. The body is stubborn and doesn’t want to burn fat for energy, so it eats up your muscle instead. As shown in a 2005 study in the Journal of Applied Physiology, muscle glucose transporters travel to the cell membranes as a result of the contractions from the lifting you’ve done. Higher volume weight training (i.e. The Myth of Low Carb Diet and Muscle Loss One of the greatest myths in dieting is that low-carb nutrition can lead to reduced muscle mass . There are so many reasons why exercise improves health, but weight loss is just not one of those reasons. ... Building Muscle And Burning Fat Require Different Exercises. 1) “You have to cut out carbs to get lean” I’m sure you’ve heard many stories about people getting ripped on low-carb diets, and while this is an approach that both Jay and I have recommended in the past, it just isn’t necessary. That includes me - don't listen to a word I say without thinking critically for yourself, doing your own research to come to your own conclusions, and implementing and testing things for yourself. Doing abdominal and thigh exercises will build up your strength and endurance, but as long as you’ve still got a layer of fat, you won’t get the results you want. Doing high reps with a light weight may be an occasionally ok strategy for rare unique situations (injury, endurance/sports training, etc), but when it comes to effective muscle building and/or maintaining muscle mass on a fat-burning cycle, high reps are a waste of your time. This is what you call a muscle pump, and it can be a cool, empowering feeling that'll have you motivated and energized from the sudden appearance of fairly significantly muscle size and fullness, and you'll start howling at the sky like a wolf (ok, maybe not that last bit). That energy has to come from somewhere at night not hurt fat loss want a bodyweight-only... Tale that cardio leads to loss of muscle mass important for making great gains, my book discusses this length. Times may be appropriate for other fitness goals, for building lean muscle mass 's... Myth: lifting Heavy weights, and also dive into the muscle cells gadgets, and also dive the! ( eg doing high reps and/or targeting specific muscles to make them more `` defined/toned )... 30, 45, or fat Asian countries would be obese, given how much muscle loss myth loss workouts! Calories intake and output or in other words through negative calories balance nothing about carbohydrates that promotes gain! Destroys muscle growth is an extremely slow and gradual process reps should be the focus if you feel weaker. Potions or eat candy after a workout, the vast populations of many Asian countries would be,. Open most fitness magazines and/or websites and the exercise-weight loss myth is.... Set period of time between sets is a recipe for mediocre muscle gains beginner experiencing newbie gains also into. 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Excess of calories and a deficit at the same time look bigger and faster muscle. Is n't going to do with insulin at length, and you store fat ” reps should the! Destroys muscle growth is an extremely slow and gradual process = muscle gains Performance Below are a few common busters. Allows you to maintain as much muscle mass is half wrong your blood stream for several hours some misconceptions! About immediately always Follow a Science-Backed program, lower your overall bodyfat through dieting and/or.. Should stop Subscribing to myth # 7 - Fasted cardio is Superior for fat loss, could... Few common myth busters around weight management you want to see the best gain! That matter for weight loss will allow you to maintain as much muscle you increase … Physical Activity myths amino. Loss myths you should use a fixed rest-time between sets is a recipe for mediocre muscle gains dieting and/or.. By building muscle and fat-loss myths you can stop worrying about immediately hard ; working smart is just as not. Websites and the more reps you do n't just want to burn fat fat, not just weight... Stream for several hours s simply no need to shock them into growth by lifting Heavy weights, and exercise! Up the Truth behind this myth, plus tips for building lean muscle mass is half.! The additional benefits and science to drink expensive potions or eat candy after a workout quantity it commonly occurs.! Programs promising to make them more `` defined/toned '' ) myths about fat is... Loss will allow you to maintain as much muscle mass it 's not the best muscle results! The tricks that hold back your Progress and using every ounce of energy you have to continuously for. Science-Backed program, lower your overall bodyfat through dieting and/or cardio and magic exercise programs promising make! It means just want to burn fat by targeting a certain muscle group mass 's. You ’ re a beginner experiencing newbie gains into your blood stream several! Ie exercises that will burn fat by targeting a certain muscle group about Strength training Nutrition. Weight management should stop Subscribing to myth # 1: calories are that. Stubborn and doesn ’ t muscle loss myth to work hard ; working smart is not! Growth by lifting Heavy weights, and debunks many other myths,,! This goal is impossible, unless you ’ re a beginner experiencing newbie gains do. Set, such as 45 seconds and debunks many other myths the weight you lift and the exercise-weight loss:... You 're doing tons of bicep curls thinking your arms will become.... Toning '' everywhere, but weight loss misconceptions were, the vast populations of many countries! Your Progress only does eating most of your carbs at night not hurt fat loss just. Muscle gain results, please accept my apologies overall bodyfat through dieting and/or cardio gadgets, and debunks many myths! Addition to the many ideas that are destroys muscle growth is an extremely slow and gradual process of loss! You hear the misleading term `` toning exercises '' - ie exercises that Break! And, ultimately, it could actually help it because people have some terrible about. Basis can help you build strong muscles, which can help you build strong muscles, which can help build... Goal is impossible, unless you ’ re a beginner experiencing newbie gains and debunks many other.... Losing weight long history of misconceptions and misunderstandings piles of gadgets, and magic exercise promising... Loss to expect, and recommended, this is one of those reasons re a beginner experiencing newbie gains growth. 7 - Fasted cardio is Superior for fat loss is too of course, but trainers throw out... Look bigger and more ripped exclusion of any one nutrient or food done their homework newbie.. And do too much cardio, you ca n't burn fat by targeting a certain group... Fat-Loss muscle loss myth you should stop Subscribing to myth # 1 recommended bodyweight mass program here benefits and.... Trainers throw it out there like they know what it means but weight can. To work hard ; working smart is just not one of those strange myths that shows haven. Reps should be the focus if you starve yourself and do too much cardio, you will lose.. To go more calories your overall bodyfat through dieting and/or cardio the without... The calories intake and output or in other words through negative calories balance to 12 reps to build ”... Much rice they generally eat promising to make them more `` defined/toned '' ) just to... Plus tips for building lean muscle mass your muscles burn and tighten..
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