Weight loss myths and lies

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There are several statements circulating in the diet and fitness sector which have been told for decades now and still will be told in the future. Get to know what you can really do to drop weight.

Companies providing sports equipment or diet supplements make millions every year with promises based on wrong theories and information which by the way actually does not mean they don't know better.

Below some of the most common myths and lies about diets are listed and busted.

- Myth: weight loss workouts start to get effective after 20 minutes

What they tell you: When starting your cardio,etc. program the energy needed is mainly taken from glucose. The longer your workout the less glucose will be used, which means the more fat will be used and burnt. You need to go through the first twenty minutes before starting burning fat.

Truth is: The only factor that decides if you drop weight (or put on extra weight) is your energy balance, ie. the difference between calorie intake and calories consumed by physical activities (ALL activities of your body, not only sports). If you eat less than your body needs due to physical activities, your energy balance is negative. Because you didn't give your body enough calories to burn, it needs some other source of energy to compensate. This is what body fat is used for and why you will drop weight (fat). It does not matter how energy is provided (glucose or fat). Since you'll burn calories right from the beginning of your workout, you'll do a weight loss workout from the start.

- Myth: Do cardio a a low level heart frequency

What they tell you: If you keep your heart frequency between 120 to 130 beats a minute, your workout is not too intensive and therefore more fat will be used as energy source (instead of glucose which is used for more intensive activities). As a result, more fat is burnt.

Truth is: The source of energy is irrelevant for reducing fat. Again, if you burn more calories than you get (food), you will reduce your body fat. The source of energy used during workouts does not influence your weight. Result: - The more intensive, the more calories are burnt. - The longer you work out, the more calories will be burnt. This means: Find a trade-off which suits best to your needs and capabilities. Some of you might prefer a slow, extensive cardio program while others like short but exhaustive program. Regarding weight loss only, one program will be as effective as the other one.

- Myth: Certain exercises can reduce fat in specifically regions of your body

What they tell you: Buy their new machines/equipment to cut down fat in your belly region, etc.

Truth is: This so called "spot reducing" is not possible. Doing 1000 crunches each day might tighten your abs, but will not burn fat around your hips. Only your genetics decide where you will drop fat first.

Michael Schran is Webmaster of the site www.washboard-abs.com dedicated to washboard abs, where you can get further information on weight loss, diet and workouts.