Free Report

22 BIG FAT LIES THAT ARE Keeping Your From  The Body You Want!!

Over 60 % of Americans are overweight with a full 1/3 classified as obese and The American Surgeon General has declared obesity a National epidemic. Despite the many diets, exercise programs and equipment, our nation’s waistline continues to expand. Our society’s failure to get into shape allows sensational ways to lose fat and increase muscle to gain popularity. Old “miracle diets” are revived and new miracle diets and pills are invented. The public continues to look for a magic bullet while marketers search for new gimmicks. 

“Gym science” is perpetuated by charismatic marketers and “gym scientists” with good genetics. If you are wondering why you can’t lose weight and keep it off, these very popular myths may be the cause. See how many of these beliefs are keeping you from the body that you desire.

Just Say NO to these dieting myths and start saying "Yes" to the body that you deserve !!!

MYTH 1.  I just need more will power to lose weight
FACTS –

1. It’s not about will power, it’s about physiology and you can ‘t fight physiology . Our bodies have a strong defense mechanism to keep itself from starving, your body’s strong mechanism is self defense. Each time you starve yourself or forbid yourself your favorite foods, your body WILL rebel, leading to a binge
2. Studies shoe that weight lost through dieting alone without an accompanying exercise program is up to 50% lean muscle. (muscle burns about 40 calories metabolically – fat about 3) Each time you gain weight back after each unsuccessful dieting attempt, Your body now weighs the same but burns fewer calories than before. The lower metabolic rate makes weight gain easier, hence another dieting cycle begins.
3. It’s not about willpower it’s about repetitive action. Overweight people typically have unhealthy habits which have been made worse by years of the “on a diet, off a diet” syndrome that’s plagued Americans for the past 20 years.
    

MYTH 2.  My family is overweight so it is in my genes
FACTS -

1. Obesity, is not genetic. Sadly, what we inherit from our families is nothing more sinister than unhealthy eating habits. Weight is a symptom of lifestyle. Unhealthy habits can be changed.
2. As a society we eat approximately 300 calories more per day and we move less. Technology and prepackaged food play more significant roles in the rising rate of obesity in our country than our genes.
    

MYTH 3.  I have always had a weight problem so I am destined to be fat
FACTS –
 

1. While it is true that your number of fat cells is determined during adolescence, it is possible to shrink the size of those fat cells. Through a program of resistance training and body fat reduction, over time it is possible to lower you body's weight "set point”
2.  For the most part, you can create any body in which you chose to live simply by learning and adapting healthy habits
    

MYTH 4. I am overweight because I have a slow metabolism

FACTS -

1. This one is partially true but needs clarification because it is one of the most overused excuses these days. A “slow” metabolism lags behind the average by about 100 – 200 calories per day (which could easily be made up for by the addition of 2- 4 pounds of muscle to your body or a brisk 30 minute walk per day)
2. From about age 25 for women and 35 for men, our bodies lose muscle, thus slowing down our base metabolic rates. It’s simple – weight train to add or maintain muscle and keep your metabolism up

MYTH  5. You have to count every calorie that you eat to lose weight effectively
FACTS –

1. Though the years the advent of the “latest diet” and the Supersized meal has left the average American without any idea of what a single serving of foods are
2. You need to be aware of what group foods fit into, how much constitutes a single servings and how many servings your body needs in a day to achieve your goal. It takes some time to acclimate to looking at nutrition panels and taking a few minutes to weigh and measure your food (I will explain why “eyeballing” your food initially just does not work) but it is a short term effort that will yield tremendous long term results (imagine, never having a forbidden food or having to count a calorie ever again)

MYTH 6.  If I just don’t eat, I will lose weight
FACTS -

1. Starving deprives the body of the nutrients it needs for life and can lead to serious illness. When you lose weight through starvation you lose muscle mass, not fat. (which slows down your metabolic rate and causes you to burn fewer calories)
2. As soon as you resume eating, you will of course gain weight back. Unfortunately you gain back fat NOT muscle so you will weight the same (or frequently more) than when you started but will generally be bigger

MYTH 7. If I eat past 6:00 at night it will turn to fat
FACTS -

1. Consuming more calories than you burn will cause weight gain. This myth primarily came into being because people who eat late at night tend to go through long periods during the day without eating. This not only causes your body to go into starvation mode, slowing down your metabolism but generally causes binge eating and unhealthy choices when food is finally taken in – thus weight gain
2. It’s not when you eat, it’s what and how much you eat - Your body needs a specific amount of calories per day to live and perform its daily functions. This is called your "Base Metabolic Rate". Any calories consumed above your basic needs are stored as fat. Any amount that you take in under your maintenance calories cause you to burn stored fat as energy. 3500 extra calories equals one pound of fat stored or lost.• If your daily caloric intake allows for fat loss or maintenance and is spread through a 24 - 48 hour period, you will not gain weight regardless of what time you eat

MYTH 8.  If I follow a high protein diet, I will lose weight
FACTS -

1. Yes, you will for a short period of time. Initial weight from high protein diets is primarily fluid loss & weight is generally regained as soon as carbs are reintroduced into the diet
2. It’s about calories in and calories out – If you eat more than you burn, you gain weight – eat less than you burn and you will lose weight
   3. Any amount exceeding 25% of total daily calories from protein is considered high and can lead to a variety of health problems.

MYTH 9.  Carbs Make you fat
FACTS –

1. Excess calories make you fat - Your body has a specific calorie requirement to function. Any calories taken in beyond your body's energy needs are stored as fat. 3500 extra calories equal 1 pound of body fat.
2. If you eat 100 calories a day more than your body needs, you will gain 10 pounds per year
    

MYTH 10. Insulin resistance causes weight gain so a low carb diet is needed
FACTS –

1. Insulin resistant individuals gain weight like everyone else - they eat more calories than they burn.
2. The scientific recommendation for almost all insulin resistant individuals, genetic or acquired is a low fat diet, moderate amounts of protein, high in complex carbohydrates and exercise
    

MYTH 11– Fat is bad for you

FACT – Dieticians and proponents of the “lo fat” craze forwarded that one to people for years. Now they know better. The truth is that some fats are unhealthy, and some are good – indeed, necessary – for your health. (Hence the term, “essential fatty acids”!)

MYTH 12. If I cut all of the fat from my diet, I will burn fat faster
FACTS –

1. Fat is a life sustaining nutrient your body needs it to live and function. Cutting out too much fat from your diet will actually cause your body to store it and burn it for energy less readily.
2. Fat acts as a carrier for the fat soluble vitamins A D E and K.
3. Fats are important for the conversion of carotene to vitamin A

4. Fats prolong the digestion process and assist in blood sugar stabilization
    

MYTH 13. “Eating Right means avoid all “bad foods”
FACTS –

1. There are no bad foods only bad amounts coupled with a sedentary lifestyle – Every thing in moderation

2. While there are foods which are more healthy than others, every food you will encounter will fall into one of the 6 food groups and can be counted into menu plan which will have you living in the body of your dreams

MYTH  14.  If I exercise, I can eat whatever I want
FACTS –

1.  Many people get lulled into a false sense of security by the fact that they “work out”. Eating the appropriate amount of food for your body in addition to regular exercise will keep you fit and healthy

2. As you add muscle to your body, you will gradually increase your base metabolism making subsequent fat loss and maintenance easier

3. A sound nutrition program goes hand-in-hand with a sound exercise regimen. If the goal is to lose weight or maintain a healthy weight, consumers should add more fruits and vegetables to their diets, avoid processed high-sugar foods and control portion size – period

4. If you exercise, what you eat matters even more, physically active individuals need more nutrients and better quality nutrients than their sedentary counterparts – Nutrient deficient bodies do not get optimum results

MYTH 15. If I take this pill, I can eat whatever I want and lose weight
FACTS –

1. You can’t replace healthy eating and exercise with a pill. Pills aren’t a new thing, they’ve been tried for decades in many forms

2. Pills may temporarily curb or inhibit your appetite causing you to lose weight. Your appetite will typically return upon cessation of the pills. Learning portion control and healthy habits is the best way to curb your appetite and maintain your weight loss

MYTH 16. Lifting weights is the only way to speed up the metabolism
FACTS –

1. Weight training in addition to high intensity cardio will give you a higher metabolic rate.

2. Most high intensity cardio (reaching 80% or so of your max heart rate) will give you an after burn of 10-15% of calories burned over several hours

MYTH 17.  I won’t burn as many calories weight training as I will in an aerobics class
FACTS –    

1. Although resistance training does not result in significant caloric expenditure, it does significantly Increase lean body mass and resting metabolic rate

2.  Each pound of muscle burns about 40 calories metabolically while each pound of fat burns about 3.  As you increase your lean body mass through weight training, the calories you burn just sitting around increases

3. If you want to change your overall shape, you must lift weights. If you are a pear shape who does only aerobics exercise, you will merely change yourself into a smaller pear. Most people want to change their shape and that requires weight training

MYTH 18. I don’t want to lift weights because I will get to muscular and bulky
FACTS–

1. To transform your body into the tight “toned” look that most people desire requires resistance training to some degree

2. Women do not have enough testosterone to get "buffed" nor, typically do they spend enough time with weights to look anything other than toned and firm. Keep in mind that genetics and individual differences play a role in the degree to which muscle mass increases

3. Women lose an average of 1 pound of muscle every 4 years after the age of 25 .Weight training helps to maintain lean body mass (muscle) keeping the metabolism high and  the body firm and tight.

4. Resistance training will help you to create a toned, sculpted body

5. Body composition will determine the way your body looks

MYTH 19. The Purpose Of Weight Training Is to Look Buffed                        FACT - Weight training can  have positive benefits on insulin sensitivity, cholesterol levels, blood pressure  and bone density

MYTH  20.  High repetitions burn fat.
FACTS –   

1. This is based on the misguided notion that high numbers of repetitions will burn fat near the muscles being worked and promote a higher level of muscle tone

2. Resistance training, heavy or light, high or low reps, in itself does not burn fat. Resistance work will help build, strengthen and “tone” muscles but the number of calories you burn while actually weight training is fairly  insignificant

3. The  significant contribution weight lifting makes toward burning fat is increasing your metabolic rate as a result of extra lean body mass or muscle. In other words, as you build muscle, your body will burn more body fat every minute of the day. And this is exactly what you want to achieve when trying to lose weight.

MYTH 21. Exercise takes a large time commitment, I just don’t’  have the time
FACTS –

1. Any amount of regular exercise contributes to better overall health and well-being.

2. There are 168 hours in a week, you only need a total of at least 30 minutes of physical activity a day to maintain health and reduce the risk of heart disease and cancer. Individuals desiring to lose weight and keep it off are advised to accumulate 60 minutes of physical activity each day.

3.  IT takes a great deal less time to exercise each week than it does to recuperate from a major illness
    

MYTH 22. More pain, more gain
FACTS -  

1. Too much training leads to overtraining, fatigue, injury and ultimately the end of most people’s fitness programs

2.  Your workouts should provide precisely the amount of stimulation that you need for your fitness level

3. People often focus on “exercises” and “weights” instead of focusing on effectively getting their muscles to contract – think less time better results