Exercise and weight loss myths and fallacies confuse even fitness and medical professionals sometimes. Most of the misinformation comes from old superstitions or misinterpretations of past and current research on exercise and nutrition. Companies may use such misinformation to market products or services. To better educate yourself, get information from reputable sources, such as a qualified fitness or health professional.
Weight Loss vs. Fat Loss
Many people use the scale to gauge their progress when they wish to lose fat or reduce their body size. However, weight is simply the sum of how much force gravity is pulling toward the earth. Therefore, weight loss does not distinguish what type of weight you are losing, such as water, fat or lean tissues. A better way to gauge your progress is with a caliper body fat measurement from a qualified fitness professional.
Low-Carb Diets
Low-carb diets restrict the amount of carbohydrates that you consume per meal. They purport to help you lose a large amount of weight in a short time. However, the weight you lose comes from a combination of water and protein, according to exercise physiologist William McArdle. Once you return to a regular diet, the water weight returns very quickly, since carbohydrates attract water. Low-carb diets deprives your cells of energy that you need to function. Your body converts proteins from your muscles to glucose, which reduces your metabolism and causes weakness. This process can lead to inevitable fat weight gain in the long term.
Low-Fat Diets
Low-fat dietso restrict the amount of fat you consume, which reduces the number of calories you take in. However, low-fat diets can lead to over-consumption of carbohydrates and proteins, because fat provides satiety that prevents overeating, according to Coleman. Your body converts excess carbohydrates into glycogen for storage in your muscles and liver. When your storage capacity has reached its limits, your body then converts carbohydrates into fat. Moderate fat intake reduces the amount of excess carbohydrates and protein you consume.
Movement, Not Muscles
Many traditional exercise textbooks and gym workouts still follow the bodybuilding method of training, which involves exercise training by isolating muscle groups. However, this is not how your body functions in daily activities and in sports; your body uses a variety of body parts to move in different directions and positions. Instead of isolating muscles, perform full-body exercises that train your body to move at different speeds, directions and patterns, such as pushing, pulling, lunging and turning. Full-body training burns more calories, makes exercise more fun and saves you time in your workouts, according to fitness professional Rodney Corn, co-founder of PTA Global.
References
- "Exercise Physiology: Energy, Nutrition, and Human Performance"; William McArdle; 2001
- "IDEA Fitness Journal"; Creative Total Body Exercises; Rodney Corn; February 2010
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
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