Sticking to a diet is never easy, and with the abundance of weight loss myths circulating the weight loss community, it’s often difficult to distinguish between effective weight loss techniques and strategies and misleading programs and tactics that are not only ineffective but also often dangerous. My name is John Scardino and in addition to possessing two graduate degrees in fitness, I’ve been working in the fitness field for almost 20 years as a personal trainer and strength coach. I’ve trained hundreds of men, many of whom have lost a tremendous amount of weight. My client roster includes many busy and successful professionals, ranging from CEOs of large corporations, to successful dentists, all the way to high powered attorneys. In this report, I’ll share my experience with you as cover the top 3 fat loss myths that have misled and confused dieters for years, so you can focus on realistic goals and actionable steps you can take to start losing weight.
MYTH 1: SPOT REDUCTION WORKS
It is widely believed that if you focus your exercise and weight training on specific areas of your body that you will be able to reduce the amount of fat in that specific area or region.
In reality, there is no such thing as spot reduction, and instead as you begin to work out and exercise you will start to lose weight evenly throughout your entire body. Just the same, another common myth is that a high number of repetitions will burn more fat when in truth, fewer repetitions with a heavier weight will actually cause you to burn more fat in a shorter amount of time than a higher number of reps with a lighter weight.
ACTION STEP 1: Strength train two to three times per week. Your plan should consist of mostly compound, functional exercises such as squats, deadlifts, rows, presses, and lunges. If you can do just one thing, make it this one.
MYTH 2: ELIMINATING FOOD GROUPS WILL CAUSE FAT LOSS
This myth is a bit confusing, so let’s set the record straight.
Eliminating (or at least minimizing) certain foods such as foods that are high in sugars) should be part of your transition into healthy eating. You always want to minimize the number of high fat (low energy) foods whenever possible.
However, eliminating complete food groups from your diet and focusing on eating only one kind of food are not only very difficult to stick with, but in order to maintain a healthy diet, you need a well rounded selection of wholesome foods from all of the food groups.
ACTION STEP 2: Create an eating plan that ensures you are in a caloric deficit to lose weight. You do this by simply taking your weight and multiplying it times 12. For example a 200 pound person would start by eating 2400 calories a day. Keep in mind this a just an estimate but it is a great place to start.
MYTH 3: YOU MUST WORKOUT AT CERTAIN TIMES OF THE DAY
I’ve seen this myth circulate the weight loss communities many times over the years and while the “best time of day” always seems to change, the basic idea remains the same:
You need to work out at specific times for maximum results.
In reality, you really don’t have to work out early in the morning, late at night or anything in between as long as you are actually exercising.
ACTION STEP 3: For busy dads to business owners, being able to set a specific schedule isn’t always the easiest thing to achieve, so it’s great news that the real facts are that regardless of when you exercise, your body will burn the same amount of calories for the same workout regardless of the time of time. Focus more on maintaining a consistent schedule of activity and less on when you actually get it done.