By I can think of so many myths that are so old and dry, even in this day and age, with Google at our fingertips as a research mechanism, people ares still doing the same thing over and over again. It’s really painful to see this in the gym, and even more so that it breeds ignorance towards the limiting belief that the gym does not work for them! Let’s explore some of my favourite ones to date.
6 limiting beliefs people have about diet and exercise
- Cardio is the only way for me to lose weight.
I stand my ground here, in telling you the importance of weight training, as a key strategy towards weight loss. The theory is that weights trigger hormones that enhance fat burning, and the usage of body fat as a source of energy. Over time, this increases your insulin sensitivity, builds muscle and increases your fat burning potential at rest. It also alters your body shape, and makes you feel amazing! Cardio leaves most of us feeling lethargic and struggling to get through the day. Weights increase our onset muscle soreness, which is not pleasant, but it’s a clear indication of how good our workout was! - If I eat too much fat, I’ll get fat as well.
As we will mention in the macro count below, fat is actually essential for our body, and it has a thermal effect – meaning it raises our body temperature, which triggers fat burning. The fats you should be eating are salmon, nuts, avocado, cold pressed olive oil and coconut oil. The only fat that enhances the size of your fat cells is the trans variety. That is found in most proceed foods, giving you a double whammy of fat storing calories. - If I eat less, then I’ll lose weight.
Cutting calories and over long stretches of time, is never a sustainable option, and rarely produces the results you want. Being deprived and excessively hungry for days is also not an enjoyable life, and it also makes us irritable, moody and really awful to hang around with.
Eating less calories for long stretches of time decreases our muscle mass, making our metabolisms sluggish, and increasing our chances of putting on even more body fat. At some stage, exercise wont help – and this is the most disheartening part of calorie restriction.
They key focus when dieting is not to eat less, but to eat well. Meals with protein, carbs and fats will keep your blood sugar stable, increase satiety, and provide your body with an environment to burn fat stores.
One other way to lose large amounts of body fat without caloric restriction, is by opting for fasting instead. Yes, this does restrict calories, but for a window of time. The body adjusts, heals and becomes more metabolically flexible. It’s a miracle lifestyle plan, and I recommend looking into it. - I can eat what I like, if it fits into my macro count for the day.
Yes, this does work somewhat, but it’s not your best plan of action, and it doesn’t really help you set proper long term food goals either.
Foods are processed by the body in different ways. Each calorie from the key macronutrients (carbs, fat and protein) provide different reactions to our bodies. Think of the thermal effect protein has, as well as it’s ability to build and maintain muscle mass. Then we have fat, which can stimulate the burning of calories. Omega 3 is one of them, as it raises body temperature and this leads to more calories being burned.
The energy factor should be taken into consideration also. If you eat a chocolate bar, it’s going to make you feel a lot more sluggish than eggs. All of these options need to be weighed upon your personal, individual goals. - This never works for me.
People always use this excise and it’s quite damaging advice when spread around mindlessly in and out side of the gym. It does not work for most people because they are either
– Doing the wrong kind of exercise in the wrong way
– They are not eating an optimal diet, therefore eating more because they assume going to the gym eliminates fat gain
This is my most hated belief, because I know without even looking at most people, that they are exercising and eating the wrong way. The key to achieving the goals you do want, is by first knowing what you want to achieve, then finding out what you need to do in and outside of the gym walls to make it happen. This takes research, patience and motivation. To bypass this stage yourself, instil the help of a qualified trainer that actually looks like they train – and does so properly. View how well they coach their clients. This is usually a great indication they will be able to help you goo - I cant squat or deadlift heavy because I’ll damage my knees.
This is such a shameful excuse. Compound movements like deadlifting and squatting, are the best forms of exercise to alter your body composition and give you that overall lean, toned and shapely physique. Squatting full range can be a lot more challenging, and you may have to use less weight – but it’s a key area for developing a greater range of movement, and therefore strengthening your spine and knees. Deadlifts are an essential movement in human life. We are always picking up and putting down objects. Doing this with correct form by bending your knees and maintaining an arch in your lower back is the key. It just takes a bit of mindful practice over time. When you squat and deadlift you will:
– Accelerate strength development
– Lose body fat and gain muscle
– Develop a more balanced physique whilst eliminating joint pain
Best wishes on your fat loss journey, and please do contact me on these various platforms if you need further assistance. I have plenty of other material on my blog , or join me on facebook and instagram account. Please feel free to visit if you like.