Tuesday 22 April 2008

5 Fat Loss Myths

Article by Tim Goodwin: cited


5 fat loss myths that you must not ignore!

I recently gave a presentation to about 70 females on the subject of fat
loss and the common methods we use to attempt to rid ourselves of excess
body fat. During my research for the talk, I unearthed a large amount of
material that supports my belief that most of the world's population are
being misled in their quest for a slim, but healthy body, that so many of us

Does it feel like the whole idea of fat loss is only possible for the
genetically gifted...

Are you searching for the quick fix that will trim away body fat overnight?

Or are you still waiting for our "trusted" pharmaceutical companies to
produce the ultimate weight loss pill that will solve worldwide obesity

Sharing some of the following facts and myths with you is not going to be
easy for you to stomach, I suspect that you'll be shocked, dismayed or maybe
you'll feel that none of what I tell you is true.

In fact I am fairly sure you'll dispute much of what I report, so I ask you
to check my sources, read for yourself the studies that I cite. You'll be as
shocked as my audience when you really do discover the truth about fat loss!

Myth 1 - Skipping meals and snacks is OK if I want to lose fat! Do you skip
breakfast, the odd lunch, or maybe you don't eat at all for a whole day,
because you "don't feel hungry"?


There is nothing worse for your metabolism than irregular feedings.

Eating 6 meals a day compared to just 2 meals a day of the SAME caloric
value total for the day, will result in more fat loss!

Check out study no.1 to discover why eating every few hours is ESSENTIAL for
fat loss!

Myth 2 - A calorie is a calorie

Unfortunately NOT.

Eating a diet of refined carbs and low fat will actually make you fatter,
than a diet of low carb, high fat of the same caloric value!

If you think about it we have been told by the FDA in the US to reduce the
amount of Fat in our diet and replace it with carbs like bread and pasta.
The food pyramid clearly showed this!

Sadly it is all those refined carbs that have been adding to our waist line
and not the fats.

Study no.2, proves that a diet high in fat actually resulted in MORE fat

Myth 3 - You must only train in the "fat burning zone" to lose fat!

Probably the biggest myth in the world of health and fitness today, and one
that drew the most gasps and head shaking in my audience!

The fat burning zone DOES exist BUT, it is NOT an effective workout strategy
for overall fat loss.

How can that be?

To be honest you don't need to read the studies to prove this, you can see
for yourself in the gym. How many people do you see going to the gym week
after week for months on end, doing their fat-burning zone workouts, BUT
never actually changing shape?

The nail in the coffin of your fat burning zone workouts is crystal clear
study no.3 comparing a 'diet only' group to a 'diet and exercise' group. The
exercise consisting of a 45 minute "fat burning zone" routine, 5 days a week
for 12 weeks.

The abstract from this study states: Results indicate that moderate aerobic
exercise training during a 12-week period has no discernible effects on body

i.e. fat burning zone workouts do nothing for losing body fat!! WOW!

Myth 4 - Calorie counters on machines are useful for fat loss...

We've all done it, waiting for the calorie counter on the treadmill or cross
trainer to tick by 400 or 500 calories burnt during your workout. We can
then feel all virtuous as we tuck into our post workout coffee and chocolate
muffin, safe in the knowledge we have "earned" it.

Unfortunately, calories burned during your workouts are not significant when
you want to lose fat!

Study no.4 compared endurance style workouts to higher intensity interval
training where the number of total calories burned during the workout, was
over twice as much for the endurance group than the intervals group.

You would think that the endurance group would logically lose more fat given
that they have burned more calories in total? However the intervals group
lost NINE times more fat than the endurance group!

Those calorie counters on your exercise bike are really worthless, my
advice, cover them up!

Myth 5 - Crunches will get rid of your belly fat!

How many crunches do you do each day? 10, 20... maybe 50, 100... or maybe

Any self respecting fitness professional will tell you that "spot reduction"
doesn't work! If it did, all the people doing 100 crunches a day would be
walking around with a perfect SIX PACK, but flabby butt and thighs! It just
doesn't work like that!

So quit wasting your time and effort on this ineffective exercise and have a
go at doing some of the more effective methods instead.

THREE truly effective ways of getting rid of body fat

1.. Drop the refined carbs from your diet. Eat more high quality proteins
and unrefined carbs in the form of fresh fruit and vegetables.

2.. Do some short, sharp and very effective interval workouts.

3.. Get your trainer to show you some intensive ALL BODY resistance
workouts, utilising large muscle groups as much as possible

Each of these methods will achieve the necessary result of boosting your
"basal metabolic rate", this is your 24/7 fat burning system in your body.

Utilise all 3 methods and fat will literally melt away!

12 weeks is a relatively short time period in your lifetime, and this is all
it took for Claire to drop over 5% in body fat, and drop 2 dress sizes
utilising the same three methods of fat loss. With renewed confidence in her
body and her structural health too, she is now embarking on a new sporting
passion of rock climbing....

So what would you do with your new body?

Whilst you may not want to believe that these 5 myths really ARE myths, I
urge you to follow up on the studies I cite and see for yourself!

Better still, would be to get down to your gym, adjust your nutritional
habits, and try out the EFFECTIVE methods for yourself.

Paul Richardson
PWR Personal Training
TEl: 07855 121232

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