When I was younger I was really into my fitness. I even wanted to be one of those guys that painted themselves orange to show off their sexy bod on stage.
Then I got a girlfriend and life got in the way… so here I am writing a blog about it.
As I no longer intend to compete as a bodybuilder, I decided to settle on the next best thing – getting a coach!
Obviously, as I pay him a vast amount of money he has to cut the bullshit so he can get me the results I’m paying for.
The work is hard but I was so surprised at how getting those abs was so much different to how these YouTube influencers portray it to be.
Be sure to share this post quickly before I’m assassinated by the Fitspo ‘athletes’ for leaking their secrets.
So let’s get into it:
1. I have to eat less to lose weight… right?
WRONG. You see so many people decide ‘I’m going to try and lose weight so I’m going to stop eating altogether and go on the ‘leaves and milk’ diet.
Not only is this super unhealthy for your body but it’s also a fantastic way to give yourself an eating disorder.
If you’re struggling to lose weight, here’s some food for thought:
A serving of sweet chilli sauce (22.5g) is 47 calories, but 200g of broccoli is 50 calories – which would fill you up more?
Eating the same amount of food but with healthier alternatives will have the weight dropping off you!
2. I need to switch my workout out routine to lots of low weights and high reps
This is so common and so misunderstood. If you are doing an exercise routine that has been prescribed to you as ‘muscle-building’, you think you need to change it up for a ‘weight-loss’ routine instead.
The reality of it is… exercise is exercise. Sure, doing press-ups will help build muscle but it will also help you lose weight.
It sounds a bit contradictory but bear with me.
If you’re eating more calories than your body burns, you’ll gain weight therefore press-ups will help build muscle.
if you’re eating fewer calories than your body burns, you’ll lose weight, therefore, press-ups (or any exercise for that matter) will help lose weight.
Do you see? Just stick with your routine and adjust the diet.
3. I need to start doing loads of cardio to help lose weight
This one makes me giggle. You’re putting on weight so you say ‘I’m going to start eating less and exercising. On top of this, I’m going to do a shit-tonne of cardio too’.
Wow, so you’ve gone from eating 2,500 calories and no exercise to eating 2,000 calories, doing 300 calories of weight lifting and an additional 300 calories cardio.
That means you’ve been giving your body 2,500 calories to fuel itself then drastically dropped net calories to around 1,400 calories in one fell swoop. Are you trying to torture yourself?
Take it slow and let the weight come off at a controlled rate – you’ll even preserve some of your hard-earned muscle mass too!
4. I can never touch chocolate again
Chocolate is not your enemy. Your portion control is.
Follow this logic – what will have more calories in it, a square of chocolate or 10 apples…
The answer is that the total calories of 10 apples are going to be about 900 calories more than a square of chocolate.
This means you’ll put on more weight eating the apples than you would the square of chocolate.
This is obviously an extreme example but the premise remains – you can eat chocolate and lose weight, just be mindful that you’ll probably have to eat less chocolate than you would if you were eating a more micronutrient-rich food.
5. I need to cut all carbs from my diet
Losing bodyfat isn’t about how much carbohydrates, fats and protein you eat. It’s ultimately about calories in versus calories out.
What that means is you need to be eating less calories than you burn through exercise.
As carbs are the main source of energy for the body, depriving yourself of carbohydrates is actually going to make losing bodyfat harder. This is because you’ll have less energy to exercise!
The only reason low carb diets make you lose weight is because when you eat carbs, you hold onto more water. Make sure you don’t confuse weight with bodyfat.
The scales may go down but you’ll find there might not be much bodyfat being lost.
6. I should be exercising on an empty stomach
Exercising on an empty stomach and exercising on a full stomach doesn’t make the world of difference in terms of losing weight.
There are arguments for each, however based on simple logic – you’d want to have energy to train, right? So maybe exercising on an empty stomach may not be the wisest choice.
The exception to this would be when you’re looking to train in the morning. As you’ll have expended little to no glycogen stored in your muscles from last night’s dinner – you’ll be fuelled and ready to work out in the morning already!
7. I should probably skip breakfast
There is a place for it – but if you’re doing it for the wrong reasons, then it’s probably not going to be healthy for your weight-loss logic.
If you’re looking to intermittent fast, skipping breakfast is logical – however you’ll understand that you still need to eat a certain amount of calories during the day. So missing breakfast just lets you eat more later in the day.
However, skipping breakfast then eating little meals going forward – not gonna be healthy.
8. ‘These are good foods, these are bad foods’.
Something that is hammered into us by the media, schools and our parents is the idea that some foods are ‘bad’ and cause weight gain, and some foods are ‘good’ and should be eaten at all costs.
Whilst this is partly true, it’s not the whole truth. See, these ‘bad’ foods are only considered bad because of their lack of micronutrients. The same way that ‘good’ foods are considered good because of the abundance of micronutrients.
Outside of this, there aren’t really any ‘good’ or ‘bad’ foods.
I touched on this in point 5, but the calories you eat only needs to be less than calories out in order to lose bodyfat.
Eating 800 calories of chocolate will have the same impact on body fat as eating 800 calories of broccoli.
Obviously, your main consideration should be whether the chocolate will keep you as full as the broccoli!
9. As long as I’m eating healthy, I’ll lose weight for sure
Again, another crazy misconception.
Quite a lot of salad condiments such as dressings and topping can really add to calories that you didn’t think you were having.
Additionally, fruit is high is natural sugars so tend to be higher in calories than you might expect.
However, eating healthy foods in large quantities can still result in eating more calories than you are burning. Of course – in this case, you won’t be losing any weight!
If you can think of any other big dieting misconceptions, please feel free to add them in the comments!
Latest posts by Alex_W (see all)
- How To Diet During Lockdown - 14 June 2020
- 8 Genius Ways To Survive Low-Calorie Diets - 8 June 2020
- Beginner’s Guide To Creating Your Own Home Workout - 5 June 2020