Last week, I was reading some fitness articles and one of them focused on “The Myths in the Fitness Industry”. While I was taking notes, I couldn’t believe that some people still think that those statements are true. But honestly, what upsets me the most is that there are still people out there that promote and support this way of thinking.
I’m going to divide these myths in three categories:
- Training (Weights and Cardio)
- There are goods and bad foods. Totally WRONG. Please, start looking at food based on its macronutrient content. For example, if you see eggs you see protein and fats. If you see chicken you see protein, etc. No food should be avoided (unless you have a medical illness). Why would you want to eliminate foods from your diet? (Studies have shown that flexible dieting is associated with better body composition and mental health than following a strict diet).
- Cleanses and Tea Detoxes work. No, they do not. Do not waste your money on those products. Your liver and kidneys are detox powerhouses, and you are not going to overpower those. If there was actually scientific proof that these worked don’t you think doctors would be prescribing this to obese people and people in organ failure?
- More frequent meals stimulate metabolic rate. False.
- Carbohydrates Beliefs:
– Carbohydrates at night are bad for you.
Wait, what? This is NOT true and there is NO scientific evidence of this statement. Please, stay away of any person/coach that says that you shouldn’t consume carbohydrates at night.
I’m NOT saying you should eat ALL your carbs at night, but having a big dose of them at night is not going to kill you. In fact, consuming carbohydrates at night can be beneficial if you work out in the morning. #CarbsAfterDark
– You should only consume whole foods. Hmmm no. Of course there are foods that are more nutrient dense than others, but that doesn’t mean you can’t fit your favorites foods into your diet. It’s all about moderation! However, Flexible Dieting/IIFYM is not an excuse to fill your days with high sugar junk foods, but this is an approach that allows for a balanced lifestyle. It doesn’t matter what your goal is (put on muscle, increase strength or lose body fat), you don’t need to avoid/discriminate foods. There are no specific foods that are going to help you lose weight, maintain, or gain muscle. Flexible dieting allows you to enjoy the foods you love and still make progress. Flexible dieters don’t eat chocolate and processed foods all day… I wish that was the case! It would be near impossible to hit macro targets with only these food sources. Flexible dieting is just a sustainable approach to achieving fitness goals and for anybody feeling trapped by low carb, restrictive diets that consist of too much broccoli, tilapia, brown rice, and chicken.
In a 6 month study of 390 participants, one group ate a diet high in complex carbs and another group ate a diet high in simple carbs. Both diets contained the same amount of calories and carbohydrates in total. There were no differences in fat loss or muscle retention. The diets were also identical in their effects on blood lipids. In support of these findings, other studies have found that diets containing different amounts of sugar resulted in the same body composition changes. In a different kind of study, replacing part of a diet’s complex carbs by simple carbs did not result in any changes in body composition. A recent meta-review of the literature on the effects of fructose on body weight concluded that substituting fructose for other iso-caloric carbs does not cause weight gain. So, for bodybuilding purposes, it doesn’t matter if the carbs in your diet come from simple or complex sources as long as the total amount is the same.
- Protein Beliefs:
– All of the following statements are not true:
Protein is bad for your kidneys.
Protein is bad for your liver.
Protein is bad for your heart.
– High rep + low weight = tone. Muscle doesn’t get “tone”, muscle either gets bigger or smaller.
– Heavy weight = bulky. Heavy weight doesn’t make you bulky, what makes you bulky is overeating =)
This is the way heavy weights will make you look like:
– Fasted cardio is the best way. I know a lot of people are going to be pissed about this, but there is no difference in fat loss between cardio in the morning and normal cardio. If you prefer to do cardio as soon as you wake up, do it, but I just want you to know that there is no difference or more benefits by doing that. Also, for those fasted cardio people, if you consume BCAA’s while training in a fasted state… you actually have just taken yourself out of a fasted state. #Science #HeartBreaker
– Creatine is bad for kidneys. No it’s not!
– You need protein powders to gain muscle. False, it doesn’t matter how you consume your protein. Eating or drinking it, protein is protein.
Conclusion: Do your own research, and don’t believe everything that the fitness industry says. Think like a scientist and focus on evidence.