Muscle Building and Fat Burning Myths Debunked

Muscle Building and Fat Burning Myths Debunked

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!


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Caffeine vs. Naps – Which is the Healthier Option?

Caffeine vs. Naps – Which is the Healthier Option?

The society we live in is seeing a reduction in sleep. Why? A possible factor is the endless amount of technological and digital content we’re consuming on a daily basis. There are quite a few ways to solve this problem, but we’re going to look at two of the most popular options, drinking caffeine or taking a nap.

Caffeine vs. Naps

Caffeine and naps are opposites of each other. One is a stimulant that revs the body up and the other allows us to rest in a state of unconsciousness. Caffeine is great for keeping you awake when you’re sleep-deprived, but naps can help your brain function better and reduce fatigue.

Effect of Caffeine and Naps

A study1 showed that while on caffeine, verbal and motor skills decreased but napping enhanced verbal, motor, and visual skills. And naps that involved rapid eye movement (REM) increased creativity by 40%.

It’s important to note, however, that REM sleep occurs 90 minutes after falling asleep, and the first period of REM is about 10 minutes. So, if you’re willing to nap for over an hour and a half, you could potentially wake up more creative.

The Verdict

These types of longer naps are not as healthy or beneficial as a 20-30-minute power nap. Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona, stated that, “if you nap for over 60 minutes, it’s a sign that’s something’s wrong with your sleep or your health.”

If you’re willing to settle for less than 60-minute naps, you’ll benefit from it. But taking a 20-minute nap can be a better way to avoid the grogginess you can get after a long nap. Overall, naps are a much healthier alternative to an energy drink or a couple shots of espresso.


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