Fitness Cemetery: 5 myths about diet, exercise and fit products to be buried
After the successful first part of fitness myths and the second one, we are back in a long time! We know enough about carbohydrates after six, breakfast as the most important meal of the day, musculature or anabolic window. Today, we will focus on 5 more myths that need to be shoveled once and for all. For some you will have some fun, for others you will learn something new and you will probably be surprised. Enough words to enter the fitness cemetery.
Myth # 1: "Revolutionary" ways to lose weight from the abdomen
In 2015, we had corsets for slimming down the belly, this year we would like to present the Darwin Prize to body wraps promoters. Neither of these methods has anything to do with losing fat but only losing money from your bank account and water from your body. As we said in the article on body wraps, weight ≠ fat. In this way, you may lose some centimeters and weight (vuéééj, there is something to promote!), But two things are forgotten. This loss of centimeters and weight is only temporary, and when you eat and take a shower, you have them back the next day. And why? Because it is not the fat you lost temporarily, but water. So you're equally fat, with only a slimmer wallet where the money won't come back unlike centimeters and weight. Not to mention that similar ways can be dangerous and, in exceptional cases, can cause death.
The reality is that there is no revolutionary way of losing weight from your stomach, from your leg or from the right side of your ass. In calorie deficit, which is the only way to lose weight, it depends on the body and genetics where the centimeters and fat will go down first. There are places (such as women's hips or thighs, men's lower abdomen) that regret it. And you won't do anything about it. What do you need? Be patient. What you don't need? Spend money on ways that are physiologically impossible to work.
Myth # 2: Muscles cannot be acquired in calorie deficit
Luckily they will. Although it is a topic for a separate article, today we will just briefly tell you why it is possible to recruit muscles in calorie deficit. Most people take the energy balance as a switch or color. Simply on / off, resp. black / white. Unfortunately, from a hypertrophy point of view, it is misleading to look at the energy balance in this way. We know that if we want to gain, we need to be in calorie surplus (income> expenditure) and if we want to lose weight we need to be in calorie deficit (income <expenditure). The old known fact. However! That doesn't mean you have to be in a calorie surplus if you want to gain muscle. Hypertrophy occurs in the gym, not in the kitchen. The stimulus for muscle growth is lifting weights. Food only provides an environment for growth. Do you think that if you are in a calorie deficit -> do not have an environment for growth -> you cannot gain muscle? You're wrong. The energy balance is not black vs. white, on off.
Whenever we eat, we are in a calorie surplus (for some time) and for some time the body works with this energy. If you are out of food for a long time, you are in deficit again (for some time), regardless of whether you have a volume or a stroke. Muscle protein synthesis and protein breakdown are continuous processes that work acute and affect their workouts and diet. The body does not wait for you to fill the TDEE (Total Daily Energy Expenditure), it also works during the day at different times. Then, when these times are calculated, it defines whether we will gain or lose weight. But food is not the only source of energy. We still have glycogen, body fat or muscles (for God's sake, we don't want to lose those) that the body can grasp. There are therefore internal and external energy sources.
Example:
Pankrac has 6% body fat, has been dieting for an extremely long time, wants to withdraw it to 5%, is on minimum calories. Pankrác may not gain muscle mass, or even lose some.
Servacus has 15% body fat, has a relatively long calorie excess and opts for a 6-week light diet. He sets about 500 kcal deficit, consumes enough protein, has a solid training program. Servant is likely to continue to gain muscle mass while losing fat even when in deficit. Why? Because the energy balance is not black vs. White. Servacus has a good stimulus for muscle growth, is not in such a large deficit, and internal energy sources can also provide space for muscle growth. Of course, this does not mean that Servác gains the same amount of muscle as if he were in a calorie surplus. But it does not mean that Servác cannot recruit any muscles.
This issue is quite challenging and debatable, but we cannot be ignored, because we have not only very interesting studies that confirm these statements, but also evidence-based experts such as Eric Helms, Brad Schoenfeld or Bret Contreras, who also say it is possible, though not most effective.
Myth # 3: Slimming tablets, CLA, green tea
This year, friends of “celebrities”, whose domain is artificial breasts and punctured lips, decided to bring special detox and slimming tablets to our market. And then other "celebrities" promoted what their friends did. Of course, there are more products. But when you look at the ingredients, you will see green tea and, for another product, CLA (conjugated linoleic acid). CLA is a kind of modern revolutionary trouble. What is stated on the product packaging? It increases metabolic rate at night, fat stores are burned when they are more likely to reduce the growth of fat cells, and even prevent muscle breakdown, plus some other marketing rumor. It sounds more than good for 16 euros, right?
But the reality is different. CLA, which is found in the product (and many others) in an amount of mostly 1000 mg, will not help you. The effective dose of the substance is 3200 - 6400 mg per day, so the recommended dosage you give yourself… nothing. To be precise, let's say the average amount (4800 mg) is reached in five tablets. So you miss out on 12 days, so you are poorer by about € 30 in less than a month (that's the average price of a season ticket for a whole month or 16 pounds of cottage cheese).
Revolutionary CLA tablets don't really help you on your way to a dream figure. You're throwing money in your stomach. CLA affects PPAR receptors minimally to cause fat loss. In the study, CLA and cardio were combined in a body composition in overweight women. No benefits of CLA supplementation have been shown. And Lyle McDonald's statement: “It has always been total crap. You’re not a mouse ”(since some research on mice has shown little benefits, not on humans). And as a bonus, any other CLA tablets cost about the same amount of about 6-8 €, just without the instagram / celebrity marketing from fitgirls, so the overshoot price is not for efficiency.
Myth # 4: Calories are the only thing on a diet (or when you take it)
The fact remains that calories are the most important element in weight loss and weight gain. This innocent fact, however, has been translated by many people as follows: "It only depends on calories, so I will eat Snickersky, mecca, lentils and fiddly meat on the diet." who know as much about nutrition as I do about catching night butterflies, have also written about IIFYM as an unsuitable diet, where you only consume nutritionally unhealthy and processed foods. However, we have a separate article about this reversal. However, regular Fitclan readers already know that calories are not the only thing.
For optimal functioning of the body it is important to focus on the quality of food and eat at least 80% of all-day intake of nutritionally valuable food, fiber, sufficient protein, greenery…. Aaaa, everybody knows. Food choices can affect not only our performance, sleep, muscle gain, but also hunger, which can have a fatal outcome and lead to endless overeating. You know. Oreo Milka will look better on your Instagram than chicken breasts with rice and broccoli. But you kill 500 calories with Milka, and hunger is "put the paper here, it certainly tastes good". Food needs to be tactically selected according to how we are doing. Does anyone have a 4600 calorie intake and want this chocolate? He may be happy to quickly calorie, because eating 4600 kcal of nutritionally valuable foods is a chore. But if a woman in a more advanced stage of deficit, say 1500 kcal, gives her all Milka, she "disappears" her more than 500 kcal, which is 33% of all-day income, which evaporates in 17 seconds with wiping off the corners. In that case, it would be better to have a nutritionally rich meal that is not only of better quality (composition), but also has the ideal amount of protein (we know that we should eat at least 20-25 g of protein for each meal because of MPS), better carbohydrates and healthier fats. Of course, everything depends on the overall context, but forget that it only depends on calories, so we can fill them with bullshit.
Myth # 5: HIIT is the best and most effective cardio for fat loss
High-Intensity Interval Training (HIIT) is less time consuming because you will be locked in for a short time, high-intensity interval at a few intervals and you're done. For some people, it may be more fun than classical, low or medium intense cardio. But HIIT also has drawbacks - it is more demanding to regenerate and can negatively affect strength training. Within HIIT, EPOC (Excess Post-Exercise Oxygen Consumption) is often inflected, ie increased oxygen consumption after exercise. In other words, behind this abbreviation lies the theory that HIIT will start your body so much that you burn extra calories a few hours afterwards. In practice, however, it is… so! It's really true. So you're wondering where the hook is? In translating this theory and practice into the real world.
Calories burned during exercise have a higher effect than those additionally caused by EPOC. According to research, although EPOC is higher in high-intensity exercise, each time the difference shows up at the crazy volume of this workout and ultimately the overall EPOC is ridiculous. For example, in this summary of several investigations, it has been shown that EPOC caused a 14% increase in metabolic rate, but specifically the number was 80 extra calories burned after an 80-minute HIIT (something like slow death). Ask yourself what will contribute to fat loss more? 800 calories burned during training or 80 calories burned after training? In another study, subjects ran 20 × 1-minute intervals above the VO2 max (maximum oxygen uptake rate) with two-minute pauses. Although double EPOCs were shown compared to those who performed less intense cardio at 70% VO2 max, there were only 32 calories overall. Congratulations. They burned a third of a medium-sized banana. Such EPOC. Much fat loss. Just wow! Last year's systematic analysis has also proven irrelevant to EPOC.
It was also found that the energy output during 24 hours is very similar, whether it is HIIT cardio or MICT (moderate intensity). In addition, the results suggest that both HIIT and MICT cardio produce similar improvements in fat storage in the body, and so are very similar in terms of efficiency, only HIIT wins (logically) in that it lasts shorter. It is interesting to note that when HIIT or MICT is performed alone, ie without diet adjustment, there is no significant weight loss (> 5% reduction) within body weight and fat. It can only take place when a truly large amount of work is done in this exercise. The latest meta-analysis confirms these conclusions. Whether you choose HIIT or LISS (or MICT), there is a very similar loss of fat.
No matter if you are doing HIIT training or LISS / MICT, the results will be similar in terms of fat loss and the main disadvantages of both forms of cardia should be addressed. HIIT certainly won't help you regenerate and can negatively affect your fitness performance, LISS / MICT takes a long time. Choose what goes hand in hand with your goals, what you enjoy and remember that the effect on fat loss is mainly strength training and caloric intake. Cardio should only be an aid.
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