Health & Fitness Myths Discussed

Muscle weighs more than fat! Don’t eat after 6! You need to do situps to get a flat stomach! If women lift weights they will bulk up!Sound familiar to you? At some point in your lifetime its likely you’ll hear one, if not, all of the above statements. In my teens I know I certainly bought in to a few of the above statements which affected how I approached my health and fitness regime and subsequently limited my results. In this week’s blog I will briefly discuss each statement with the aim to give you a better understanding to avoid any confusion.

Muscle Weighs More Than Fat
It’s a scientific fact that 1kg of muscle weighs the same as 1kg of fat. Place 1kg of muscle and 1kg of fat either side of a balancing scales and the scales will balance. The difference is that 1kg of muscle is more dense than 1kg of fat hence it looks smaller. An example of this could be in relation to a fat loss regime. Over a period of time you might achieve a 2kg fat loss and over the same period achieve a 2kg muscle gain. On the scales your weight may not have changed however your jean/dress size may have shrunk.

Don’t Eat After 6
People often say you shouldn’t eat after 6 if you want to lose fat, in particular carbohydrates. Controlled eating in the evening will not hamper your training goals whether it be fat loss, muscle building or sports performance/recovery. Eating in the evening carries many benefits including muscle recovery if you have just been to the gym as well as sleep benefits. This is not a green flag to go and eat everything in sight in the evening, however be sensible and base your evening meals around your calorie and macro nutrient requirements. Generally it’s sensible to ensure your evening meal are less calories than other main meals throughout the day.

One issue that does occur with late evening meals is that for a lot of people it is the main meal of the day. Due to a hectic work/lifestyle/ stresses it is not uncommon for people to skip meals and barely eat throughout the day causing a hormonal starvation response in their bodies. This can cause them to overeat, as a reward feeling when we finally get home and relax for our evening meals. Creating consistent eating habits throughout the day will substantially reduce the risk of this occurring
You Need To Do Situps To Get A Flat Stomach
30 day ab challenges, 100 situps a day, including ab workouts after every gym sessions. Again I refer back to my youth when I used to do 50 situps every morning in my quest for that six pack!

Did it work?? Not really..

Ultimately bodyfat levels will dictate how flat our stomach is. Some individuals have naturally lean genetic body types, not requiring a particular strict eating regime to achieve this. If your body type is different to this then appropriate nutritional practices will need to be followed to gain and maintain those abs!

The benefit of doing situps is that yes is does build strong muscles, however it will not guarantee you that flatter tummy.

Be careful not to overtrain situps as it is mainly strengthens your hip flexors, which if over trained can cause a muscle imbalance in your hip and lead to lower back pain and injury. Mix up your abdominal workouts using various other exercises working all areas of your core.
If women lift weights they will bulk up
I must admit I do hear this line in the gym regularly and in so many different scenarios ranging from females who genuinely fear what might happen and individuals that are often stuck in the dark ages thinking women should just do cardio!

In my previous blogs I have touched on the benefit of weight training in that it can increase your lean muscle mass which in turn will burn more bodyfat creating a toned physique.You can also refer back to today’s 1st myth discussion relating to muscle weighing more than fat, remembering that muscle is more dense that fat, meaning you will be smaller!

Your risks of “bulking up” will be a result of a poor nutritional lifestyle choices or in some cases hormonal issues. Talking of which studies have shown that resistance training can benefit both pre menopausal and post menopausal women. Check out this link for a more detailed explanation

http://www.humankinetics.com/excerpts/excerpts/strength-training-during-menopause-offers-multiple-benefits
I hope today’s blog has helped explain the above gym myths you may have come across. If you have any questions relating to any other potential myths then please do get in contact via direct message or pt@mikemelford.co.uk

Alternatively please feel free to comment below.

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