Losing weight and gaining muscle can be damn tough, especially for those new to the exercise or nutrition game. There is so much information out there that can be conflicting and often contradictory.
What’s one of the biggest mistruths?
That cardio is the best way to lose fat.
#1 – “TO LOSE WEIGHT, YOU NEED TO STAY IN THE ‘FAT-BURNING’ ZONE.”
False.
The fat burning zone is a misconceived concept that promotes the belief that the body burns greater amounts of fat with low-intensity aerobic exercise such as yoga, than in a high-intensity workout such as lifting weights.
In reality, a greater percentage of fat is burned at lower intensities than in high-intensity workout. Losing weight does require exercise, however the workout is low or high intensity doesn’t matter. The overall calories burned need to exceed the number of calories ingested. To burn the maximum amount of calories, high-intensity workouts are always best.
#2 – “FOCUS ON CARDIO, AND AVOID WEIGHT TRAINING, TO LOSE WEIGHT FASTER.”
False.
Even though cardio does serve to slowly shed the kilos from your body weight, lifting weights (and other high-intensity workouts) and routines that work multiple muscle groups (squats, deadlifts etc.), as opposed to individual (or no muscle groups at all in the case of cardio) is far more effective.
When those muscles are forced to work in an anaerobic way (without oxygen), they burn a higher rate of fat than any cardio routine.
Pushing your body’s limits is the only way to actually lose weight or gain muscle. It is nice to walk casually, listening to music or slowly reading a book, but if there is no sweat, there are no results.
#3 – “IF YOU’RE DOING CARDIO, YOU DON’T HAVE TO WORRY ABOUT YOUR DIET.”
False.
Diet is a crucial part in any training program/ routine.
Indulging occasionally is usually fine, it only becomes a problem if you cannot control the frequency of those ‘occasions’.
Doing cardio is not an excuse for poor nutrition and poor nutrition will not serve as a positive influence in any training program.
#4 – “YOU SHOULDN’T EAT BEFORE CARDIO.”
False.
Yes, it is not advised to eat a large or heavy meal directly before a workout, it is always smart to snack on something healthy and light so that the body has enough calories to create the energy needed for a great sweat sesion.
Exercise on an empty stomach will suck and you will find yourself struggling through the entire routine; and it can also be dangerous. Some people experience light-headedness and the possibility of fainting while on a dangerous piece of exercise equipment is high.
Some believe that training on an empty stomach can force the body to burn excess fat. This is simply not true – think about it cars need gas; electronics need battery power, and human beings need food in order to function optimally.
#5 – “DO CARDIO FIRST, THEN HIT THE WEIGHTS.”
False.
Lifting is a high-intensity workout that requires strength and energy. People who spend all their energy doing cardio first often simply cannot manage to get in a proper weight session in.
So, lift first.
Emily Kandanga is an eta College accredited fitness trainer and co-founder of @sweatfitnessnamibia.
