Muscle Building and Fat Burning Myths Debunked
Most of us have been told a lie in the gym at some point. The real question is, did you believe it? If someone has helped you or given you tips, did you ever research what they said or did to see if it was true? There’s a chance that it was completely wrong.
We’re going to go over and debunk a handful of myths surrounding the ideas of muscle building and fat burning.
MYTH: We burn more fat during extended moderate exercise compared to shorter high intensity exercise.
When we exercise moderately, it’s true that more fat can burn compared to carbohydrates. However, this type of training burns fewer total calories and takes significantly longer. High intensity exercises like HIIT (high intensity interval training) can burn more calories in a shorter amount of time and can cause an “after-burn” effect fueled by fat that can last a day or longer. I personally found success with HIIT training. HIIT by LAF is great for those interested in high intensity workouts looking to burn some calories!
MYTH: Don’t eat after a certain *time at night*.
“Don’t eat late at night.” “Eat dinner earlier.” “No carbs before bed.” These seem to be some common statements we hear for losing weight and they couldn’t be more inaccurate. Calories are calories and if you eat too many of them you’ll gain weight, regardless of what time it is. According to a , overweight people lost more weight eating carbohydrates at night compared to throughout the day. The late-night eaters had better hormone levels that control satiety and hunger. The Human Growth Hormone (HGH) is a powerful hormone produced by the human body that regulates the amount of body fat you burn and the amount of muscle you build. HGH levels peak while you’re sleeping so if you eat right before bed, your body could utilize those nutrients to build muscle and burn fat at the same time.
MYTH: We must do cardio for at least 20 minutes to burn fat.
What’s going to burn more fat calories in 20 minutes: watching TV, walking, or interval sprinting? If you think it’s TV or walking, you’re wrong. Just because you burn a higher percentage of fat from moderate exercise doesn’t mean you’ll burn as many total fat calories. Interval sprinting burn a less percentage of fat but a much higher total calorie loss, which actually results in more fat calories burned than walking for 20 minutes.
MYTH: When you eat more protein, you build more muscle.
A family member of mine went on a diet a while ago to try and lose weight. She was told to double her protein intake and eat less carbohydrates. She ended up miserable and weighing more than she did before her diet. We’re not saying protein doesn’t build muscle, but there’s a point where protein can hurt compared to help. For every pound of body weight, consuming about Any protein consumption over the 1.25g per pound of bodyweight can get broken down in to amino acids and nitrogen which can either store in your body or excrete your body.
If someone is trying to give you a fitness tip, listen to what they have to say but do your own research and come up with your own opinion. Everybody has a different body and genetic makeup. What works for one person might not work for another. Know what works best for you and own your workouts!
- Hebrew University of Jerusalem. “Limiting carbs to dinner-time increases satiety, reduces risk for diabetes and cardiovascular disease, research finds.” ScienceDaily. ScienceDaily, 11 November 2012. sciencedaily.com/releases/2012/11/121111153640.htm
- Cohen, Jennifer. “4 Biggest Myths About Fat Burning.” Health.com, 24 Mar. 2017, health.com/fitness/4-biggest-myths-about-fat-burning.
- Quill, Scott. “7 Muscle Myths.” ACTIVE.com, Active.com, 11 Mar. 2008, active.com/fitness/articles/7-muscle-myths.