Myth 1 you have to practice to get rid of fat
In order to be able to eliminate body fat stored in the body, there must be a deficit of calories. You can call it by taking a workout (which contributes to improving overall health and fitness) or by reducing the number of calories consumed. Fat loss often occurs in people who are ill, although they do not exercise, or injured athletes. This is due to the caloric deficit. Sometimes, however, it is the other way round – these people are the same. However, it is responsible for snacking, not illness and lack of exercise.
Myth 2 The more you practice, the more fat you lose
It is often the case that the more you exercise, the stronger you will be hungry the more you eat, the more you are convinced that you deserve to eat well, the more you want to eat something as part of the reward for having gone to a fitness club and surviving until the end of the training session.
However, if you spend 60 minutes on exercise, burning 600 calories, just to reward yourself with twelve biscuits (about 600 calories), in less than 3 minutes you will squander all your efforts to get rid of fat.
The impact of exercise on weight reduction is complex and ambiguous. We know older people (56-78 years old) who took part in intense marches, yet their daily caloric demand remained virtually unchanged (2,400 calories without exercise and 2,480 calories with exercises). How is this possible? The thing is that the participants of these trainings more often took naps, and for the remainder of the day they maintained their activity at a level reduced by 62%.
Other studies on postmenopausal women showed identical results after 8 weeks of moderate training. The daily energy demand of these women remained almost unchanged from the beginning to the end of the program. And here is the nutrition proposal should be adapted to the all-day activity level, and not only to the intensity of the exercise performed on a given day.
Myth 3 If you are preparing for a marathon, you will completely get rid of all fat
This is wishful thinking. I often hear the complaints of marathoners, triathletes and athletes from other fitness disciplines who complain After all the exercises I do, I should be as thin as a pencil. They do not manage to get rid of fat, because, like the above-described people training to maintain fitness, they invest all their energy in exercises, while for the rest of the day they usually lead a rather sedentary lifestyle, regenerating after a hard effort.
Research conducted on athletes practicing fitness sports proved that they are generally less active than their peers outside the time of the day for training. The following moral flows from this regardless of how much you train, you should go up the stairs, and not ride the elevator!
However, as for athletes who complain that they eat as much as the cat cried, and yet can not get rid of fat, it is possible that the amounts of food consumed by them are simply underestimated. Studies conducted among women competing in marathons indicate that thicker athletes lower their calorie intake to a greater extent than is the case with leaner runners. Remember, unintentionally consumed calories, consumed when you are standing or are on the run, count the same as calories from meals.
Myth 4 couples who train together, get rid of fat together
During 16-month studies focusing on weight loss training, both men and women were asked to do the same amount of exercise. It turned out that the men lost 5 kg, while women kept the same weight!
There are also other studies involving men and women leading a sedentary lifestyle so far and having normal weight, after which they were subjected to 18-month preparations for the marathon. Men increased their daily consumption by about 500 calories, while women only increased it by 60 calories – even though they started running 80 km a week. The men lost about 2.25 kg; women by 1 kg.
Why? The thing is that a man who starts using exercises has a chance to lose more kilos because he is probably heavier than his partner, thanks to which during the same workout he burns more calories than a woman. Perhaps nature protects women because of their reproductive role and wants them to have enough fat in their bodies, thanks to which they will be able to feed healthy children. Therefore, women are able to use energy in a more effective way. Researchers at the NY Columbia University who deal with the issue of obesity suggest that to lose one kilogram, men need a deficit of around 5500 calories, while in women this deficiency must reach 7700 calories! No wonder women find it harder to lose weight than men …
Why is it worth training?
If you train to lose weight, do not make exercise dependent on weight loss. You should train for health, fitness, alleviating stress, and most importantly, for your own pleasure (after all, each letter of the word exercise could symbolize the feeling of euphoria!). But do not train to burn calories; it causes that the exercises seem to be a kind of punishment for excess fat in the body. When you treat exercises rather as something that you give up your body to, and not as something that you do for your body, you will eventually give up. That’s bad idea. Pay attention to the consumption of calories. Decreasing the evening snack even by 100 calories can result in a loss of 5 kg per year. Is not that easier than hours of sweat?
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