So, I totally wanted to have a blog out on Thursday, that’s my thing. I write and release a blog on Tuesdays and Thursdays. Yet here we are. Wednesday night I had a super awesome thing to go to, however, it was also emotionally draining and then Thursday I tried to write it, but I just wasn’t in the headspace for it. So, as it’s now Saturday and I have no idea if anyone reads on Saturday? Who knows. I just know it was bothering me and who knows what I will want or need to write about on Tuesday!
This blog is more factual, it isn’t just my thoughts. Things that bother me, especially in the fitness/ healthy lifestyle journey. MYTHS! These little tidbits of info that are passed through the decades that help NO-ONE! They can set up for failure- who the fuck wants to fail? I sure don’t. I’m not going to go over every myth, we could be here for days. However, some that drive me insane and sometimes I just want to bang my head against the wall, some that friends have suggested or recently some given to me as advice- some I know because losing 100 lbs solo generally if you are doing all your own research and are a huge nerd like yours truly? Then you get to know some crap, some good, some useless AF and some just random.
- It happens fast- if your progress isn’t fast it isn’t good.
No, no, no, no. In a popular fitness platform, it says “Give me 21 days- I’ll give you the body you always wanted” like 3 years of 21 days dependent on your starting point.
Remember when I said everyone is different? It’s true here too. Everyone starts from a different level, physical ability, weight, etc. Variables are endless.
Slow progress or faster- it’s still progress. Progress is progress! Non-scale victories and pictures? Excellent tools to put into your healthy lifestyle toolbox! They can make up for when the scale is being slow.
This isn’t a sprint, it’s not going to happen overnight, it’s more like a marathon. Keep going.
- Lifestyle vs yo-yo dieting.
I’m going to go with this one second just because it follows the first one, they basically hold hands.
There are I’m not sure seems like 500 different diets out there, only eat this or that. Don’t eat carbs because they are the worst ever for you.
“Anything is fattening if you eat too much of it, and not all carbohydrate-containing foods have the same calorie density,” says Bowerman. “This myth persists because many people who eat a lot of refined carbs and sugar to lose weight when they cut back on these foods. But it isn’t because they’ve cut out all the carbs, it’s because they have cut out a lot of the calorie-dense foods.” (Steinhilber, 2017)
Moderation is key, another tool to put in the box. Eating 50 cookies isn’t great, it’s probably going to throw you into a sugar coma. However never ever letting yourself eat a cookie? May lead to eating 50 cookies because unless you are prepping for a show, or really hate cookies why would you do that? Depriving yourself of everything you really love? Is going to make you snap out one day and you find yourself stealing your kid’s candy or buying boxes of cookies to eat. There is an 80/20 rule some people follow, it can be 90/10, different numbers for different folks, right? Where a majority of the time you do eat healthy good clean food, the other bit? You damn well have that cookie or brownie. It’s a lifestyle change, it’s not an eat 8500 carrots and celery sticks and now you at promised land of goal weight. If it is something you can do for the rest of your life? Then you should stick to it, eating only vegetables forever for all meals- unhealthy for one, but also you couldn’t go your entire life only eating broccoli every night.
- Cutting calories to nothing or under 1200= great weight loss
Another one, people who dip under 1200 calories on purpose for a while, probably have a deeper issue than wanting to lose weight. No one should be under 1200 calories and if you are working out- you need to fuel your body. Everyone is different again, so this number isn’t a cookie cutter and needs to be fiddled with until you can figure out what works for you.
When you starve yourself, your body holds onto the fat, the food you sometimes intake and hold’s it as a hostage because it doesn’t know when you’re going to get around to feeding it again.
I have a deeper issue here- and I know what it does, it sabotages your progress, it holds onto your intake and you can gain weight from not eating enough.
There are plenty of calorie calculators online, as well as My Fitness Pal app can set it up for you if you have the option a doctor can direct you to a dietician to find out what can work best for you.
- Muscle weighs more than fat- so the scale is just telling you that you’ve gained muscle.
So many people get this one mixed up or have heard it and roll with it. I have heard it come out of a teacher’s mouth- which shakes my head~ smack it against the desk.
“I find people make this statement when they put on weight,” says Stusek. “One person will say, ‘I gained three pounds and I’ve been working out.’ The good-friend response is, ‘It’s all muscle.’ And while this is a very comforting thing to hear, it’s just impossible to gain three pounds of muscle in a week. It is common for exercises to lose fat and gain muscle without a change in body weight, so I understand why people often get frustrated.” (Stewart, 2018)
I do find this happens because friends don’t want to be like dude it’s probably water, or maybe you aren’t keeping that diet in check, people are afraid of hurting other feelings and these days people get butthurt over everything.
People should be more honest because it may hurt the person- but it can help them in the future, less frustrating for the person dealing with it.
A pound of muscle weighs the same as a pound of fat.
A pound is a pound, a Litre of pee weighs the same as a liter of water.
The difference lays in the appearance, if you put muscle and fat next to each other, fat takes up more space, it’s not as dense as muscle. So, when you lose fat and become more muscular you may not have a dramatic drop on the scale, but you will look different.
- Women who lift- look like men.
This is a favorite and can usually be met by my mouth with “Well maybe if you lifted you’d look like a man too”
This is such a MYTH- that makes a lot of women shy away from weights, they grab the small pink weights and don’t want to get bulky, hey if you dig the pink weights and have no desire to lift heavier? Rock on and do you, babe. However, if you want to lift but you are worried about getting “bulky” or “manly” know that it’s not possible. As women naturally, we don’t have enough testosterone to get where the internet thinks we can.
So, grab the heavy ass weight you want, make sure your form is on point and give it your best, your either going to love it or hate it. Whatever works for you? DO WHAT YOU LOVE. I hate running- I tried super hard to love it, it’s not my thing. Some people love running and hate weights, which is the beautiful thing about us all being different!
- Crunches give you abs
This I have heard a lot, do 1000 crunches or sit-ups and your golden- 8 pack for you- no cardio needed. This is an old school one I think, given down from older people who haven’t researched. You can’t spot reduce, abs are made in the kitchen aka the food you eat, also there are so many better ways to work and strength your core. NO doubt about it, having a stronger core is excellent, it gives you strength in all workouts, in life, with balance, the list goes on. You need to lose the layers of fat on top of your stomach first, doing core constantly without working the other aspects aka losing the fat, diet/ cardio- can make your stomach bigger because the muscles will push the fat outward.
- You can tone a muscle.
Face Palm- constantly when I read this when I hear this. There just isn’t a thing called Toning, it’s not a real thing.
“1. You can’t “tone” muscle. You can build muscle. You can lose muscle. Or your muscle can stay the same.
- You can’t “tone” fat. You can gain fat. You can lose fat. But you can’t “tone” it.
The look that most people would describe as “toned” is ALWAYS a result of building muscle (or keeping the muscle you’ve got!) and losing fat…PERIOD. If you don’t have muscle mass, you can lose fat, but you’ll just be a smaller version of what you are right now.” (Nilsson, 2018)
It’s just a giant MYTH- that I think sets people up for failure, they think high rep- low weight will lead to this “Toning” thing. I just want people to know, it’s not a thing.
Muscles either stay the same size, shrink or grow- they can’t “tone”
So, I didn’t want to leave at 7, but here we are at 7 and I am way over any word count I have had before. So, I will leave it at that.
Just do your research, find what works for you, what you love and go with it.
Be The Inspiration
Self- love~ Health~ Change
Nilsson, N. (2018). Why Your Muscle Toning Workout Is A Myth. Retrieved from Critical Bench: http://www.criticalbench.com/muscle_toning_workout.htm
Steinhilber, B. (2017, August 11). 6 myths about carbs that are preventing you from losing weight. Retrieved from nbcnews: https://www.nbcnews.com/better/health/6-myths-about-carbs-are-preventing-you-losing-weight-ncna790901
Stewart, K. (2018). Does Muscle Weigh More Than Fat? Retrieved from Everyday Health: https://www.everydayhealth.com/weight/busting-the-muscle-weighs-more-than-fat-myth.aspx