With endless information available at our fingertips on nutrition and exercise, there is bound to be some false claims included with all the facts.
Whether you are trying to lose weight, gain muscle or maintain a healthy body, these myths can do more harm than good and could possibly be what is holding you back from reaching your goals! When participating in an fitness and nutrition program always do your research to learn what is true and false.
Below are 5 Common Myths About Leaning Out!
Myth: You Need To Count Calories / Fact: More Focus On The Quality Of Food
First things first, not all calories are created equally! The three types of calories your body needs, being fats, carbs and proteins, are all processed differently once ingested. Each has a unique function on their own.
If you don't eat enough protein calories but you over do it on the carbohydrates, the proteins can't do their job efficiently which then stores the surplus carb calories straight into your fat cells. This is the quick route to weight gain and muscle loss! Too much or too little of all three calories will have negative side effects on the body.
Instead of counting calories, focus on more nutritious foods! Choosing more fresh whole foods, lean proteins, complex carbs and healthy fats is way more sustainable than obsessing over each calorie you eat.
Starting your day with a healthy breakfast, eating throughout the day and listening to what your body needs is a great way have healthy nutrition habits. Consuming a certain number of calories without paying attention to the type of food you are eating doesn't make any sense.
Check out my blog on 5 delicious recipes that are perfect to cook when you are trying to lean out!
Myth: Carbs Are Bad / Fact: Complex Carbs Are Good
We've all heard this one 100 times. NOT ALL CARBS ARE NOT BAD FOR YOU!!! We've been told they are fattening, that our bodies don't need carbs, that fruit is bad because it has carbs, the list goes on and on. Well I am here to tell you today that not all carbs are bad!!
Yes, there are some you want to stay away from like carbs that are typically found in white bread, white rice, pastries, sodas and other highly processed foods. However, there is a world full of good, HEALTHY carbs that you SHOULD consume as part of a healthy nutrition plan.
Complex carbs are what you should focus on. These can be found in whole grains, vegetables and legumes. The difference is these carbs contain fiber which is not digested or absorbed.
How does this help? Since the absorption of complex carbs is much slower into the blood stream so it won't spike your blood sugar and will give you a more consistent amount of energy. Carbohydrates are essential as fuel for our brains. They boost our energy and also help maintain our metabolism.
If you would like to receive a free customized nutrition plan, sign up for my 5 Day Better you Program & get paired with one of my amazing coaches. Get started today!
Myth: You Can Pig Out On Your Cheat Meals / Fact: Cheat Meals Are Typically High In Fat
The pig out on cheat meals mindset is a sure way to derail your fitness goals. The meals that people typically choose are high in fat and overall not healthy one bit. When this day comes along we tend to pick out the complete opposite of what we have been eating.
No one chooses a salad with extra dressing for a cheat meal! Having these high fat, greasy meals can cause for more immediate fat gain. However, it is totally normal and ok to indulge once in a while.
You should feel confident in trusting that you won’t go totally overboard and turn a cheat day into a cheat weekend or more, and if you’re not at that point yet, it’s best to wait a while before cutting loose. Sure, it’s fine to celebrate a special occasion by dining out and I definitely do that sometimes!
Designating a day of the week to indulge is ultimately not going to help you see results, and having a heavy meal or several drinks can impact your body for a longer time than just a few hours.
You don’t have to be overly strict or hard on yourself, though if you want my advice, here’s what I think: we should make sure we are maintaining good nutrition as much as possible, and it’s alright to have a special meal once in a while, not once a week or for a full day, because that can throw off your body in a way that makes it hard to stay on track.
Don’t stuff yourself because you’re already straying from your healthy program and you figure you might as well do all the damage at once. When you do indulge, enjoy it while it lasts and savor the moment! That food or drink will taste even better when you know you can’t have a weekly appointment with it.
Have you fallen off with your plan? Read this blog on how to keep your momentum to help get you back on track.
Myth: Cardio Is Best For Fat Loss / Fact: Cardio Burns Calories
I've got good news! You don't have to run on the treadmill or spend hours on the elliptical to lose weight!! Cardio is important and should be included in your fitness program. There are many benefits such as strengthening your heart, improving lung capacity and aiding with blood flow.
Cardio is great for your overall health. That being said, it is not the best for fat loss. During a cardio session we are more likely to burn off lots of calories, but the best way to lean out is to incorporate strength training into your routine and build up your muscles.
Building your muscles is the best way to obtain a leaner figure. You may be wondering, how does adding muscle make me leaner? The more muscles you have the more calories you burn while resting because muscles increase your resting metabolic rate.
Muscles take more to maintain in the body. Just by having muscles you are already burning more calories throughout the day. By lifting weights, you will build more muscle and your metabolism will stay elevated longer.
What exercises should you perform? Here is a blog for you on the best exercises to lean out to learn more!
Myth: Salt Is Bad For You / Fact: We Need Salt To Help Balance Electrolytes
Electrolytes play a crucial role in our bodies by aiding in moving both electrical charges and signals throughout our bodies. When we are exercising, salt is lost in the sweat. Therefore, having enough salt in our bodies is crucial in a fitness program because it helps regulate our muscle contractions and nerve functions. Low sodium levels in the body can cause dehydration and muscle cramps.
By making healthy, conscious food choices we are eliminating the option for there to be additional salt in our meal. However, by eating higher processed foods, there are more chances for there to be a much higher sodium content. Salt consumption should still be monitored and not over done, but it is much more harmful to cut out salt completely then it is to consume it.
Are you interested in leaning out but not really sure where to start? I've got a great blog for you to check out that includes 5 tips to leaning out that will help get you started!
There are so many fitness and nutrition myths out there that many of us have been believing for years. Always do your research to find out the facts so you can succeed in reaching your nutrition and fitness goals.
Keep crushing it!
Love, Rebecca
sofia
April 08, 2021thank you so much. But how often can I have unhealthy food? I have been only eating healthy for the past few months and working out every day. and I do not want to ruin my AMAZING results.