With all this knowledge about body transformation around us, clarity on what it takes to really get in shape can be elusive. Don’t be put off though! There are scientifically proven truths that you can now rely on. Body Transform provides real-world proof that there are fundamental truths related to exercise and nutrition that work.
7 Body Transformation Myths Replaced With Fact
Myth#1: All calories are equal
The calorie is a measurement of energy. All calories have the same energy content. However, this does not mean that all calorie sources have the same effects on your weight. Different foods go through different metabolic pathways and can have vastly different effects on hunger and the hormones that regulate your body weight.
For example, a protein calorie is not the same as a fat or carb calorie.
Replacing carbs and fat with a protein boosts your metabolism and reduces appetite and cravings, all while optimizing the function of some weight-regulating. Also, calories from whole foods like fruits tend to be much more filling than calories from refined foods.
Myth#2: Losing weight is a linear process
Losing weight is usually not a linear process, as some people think.
Some days and weeks you may lose weight, while during others you may gain a little bit.
This is not a cause for concern. It’s normal for body weight to fluctuate up and down by a few pounds.
For example, you may be carrying more food in your digestive system or holding on to more water than usual.
This is even more pronounced in women, as water weight can fluctuate significantly during the menstrual cycle. As long as the general trend is going downwards, no matter how much it fluctuates, you will still succeed in losing weight over the long term.
Myth#3: Eat less to lose weight
Body fat is simply stored energy. To lose fat, you need to burn more calories than you take in
For this reason, it seems only logical that eating less and moving more would cause weight loss.
A major and sustained change in perspective and behavior is needed to lose weight with diet and exercise. Restricting your food intake and getting more physical activity
Myth#4: Fat makes you fat
Fat provides around 9 calories per gram, compared with only 4 calories per gram of carbs or protein.
Fat is very calorie-dense and commonplace in junk foods. Yet, as long as your calorie intake is within a healthy range, fat does not make you fat.
Additionally, diets that are high in fat but low in carbs have been shown to cause weight loss. In fact, your body needs healthy fats to function properly.
Myth#5: You’ll See Results Immediately
You’ve done all the right things to lose weight: you’ve ditched junk food, loaded up on healthy produce and lean meats. But you still haven’t seen the scale of the budget. That’s because everybody is different. Although some people like to boil weight loss down to a specific science of “calories in, calories out,” the truth is that the human body is much more complicated than that. Each person has a different metabolism, set of hormones, environmental factors, and potential underlying health issues that could all play a role in how much weight he or she loses. So, seeing noticeable results could take time. That doesn’t mean it won’t happen; you just need to be consistent and patient while waiting for the scale to move. Don’t expect to see immediate weight loss results from the second you start eating healthy.
Myth#6: The longer you spend in the gym the better
Although it seems counter-intuitive, spending hours and hours at the gym, or training multiple times a day, doesn’t equal better results.
“You don’t need to spend hours in the gym to achieve a ‘good’ workout.”Training needs to be of good quality (technique and intensity) with a clear direction and objective. Without these factors, your training just becomes ‘junk’ work.”
Myth#7: Women will get bulky lifting weights
One fear many women have is becoming “bulky” from lifting weights. However, resistance training results in lean muscle mass and increased metabolism. The reality is exactly the opposite. Lifting weights will help women get lean. Not lifting weights long-term will lead to a decrease in muscle mass, and therefore metabolism, and could lead to weight or fat gain.