Debunking fitness myths- from nutritionists with love

by Nutritionist- Tarun Joshi & Ruchi sharma

1) Eating smaller meals

How many times have you heard the same tune from your trainers and nutritionists of eating smaller meals? This doesn’t hold true at all. You can eat 100g of  almonds, a very small meal, but it has 600 calories. 600 calories in one meal! And if you are eating 6 small meals that’s 3600 calories. So if you are on a fat loss diet, 3600 calories is way more than your daily requirement unless you are a 120 kg professional bodybuilder. A big bowl of salad, 200 g of chicken breast, some brown rice would be lesser in calories and more filling (and fulfilling😁😋).

2) Salt is the enemy

It’s true that excessive salt causes bloating and water retention, but completely avoiding salts? That’s too much. Salts are very important for good pumps in the gym, avoiding it completely is a complete no no.  The recommended daily allowance is 2.3g and if you are in that range then our buddy ‘salt’ will remain our friend. It’s a fact that a lot of athletes suffer from cramping due to no salts in their body hampering their physical performance.

3) Carbs are bad!

For most people heading the Keto way, I would not condemn Keto, it has it’s own advantages, but a lot of professionals are starting to disregard carbs as a non-essential macro nutrient. A lot of professional bodybuilders and fitness athletes and sportsmen do need carbs on a daily basis for their physical activities. Keto is a great way to lose fat but carbs have their own vital role. For example Micheal Phelps the most decorated Olympian consumed a heavily carb loaded diet since he needed that excessive energy for his performance. Would he be able to do this on keto? Absolutely not!

4) Cutting excessive calories is the way to go for fat loss

The problem with severely restricting diets, however, is that they jolt the body into “starvation mode,” preventing it from burning unwanted fat. This mechanism, which is thought to have evolved as a defense against starvation, helps the body make the most of the calories it gets from food and drink. The body, in order to keep functioning, finds a way to get some of it’s calories from lean muscle. This results in muscle loss. Less muscle means a slower metabolic rate — and in this case, stalled weight loss.

5) Can’t have abs and alcohol together

Yes, alcohol has a lot of negatives when it comes to fitness, it lowers your testosterone levels, dehydrates the body etc etc. But from my personal experience, I consume alcohol and still maintain packs throughout the year. A lot of people have questioned me on this and honestly I know a lot of people who drink and maintain their abs. The key lies in the amount of consumption, the periodicity and how you drink your alcohol. Firstly avoid all sugary and calorie dense mixers. Enjoy your vodka with water or tonic or diet sodas. Secondly, it’s how much amount to consume in a week, this isn’t factual but over the years of training and nutrition I’ve understood my body and realized that a moderate consumption of 150 ml of vodka or a 450 ml of wine(since vodka has a higher concentration of alcohol)  doesn’t hamper the gains, nor does it hamper fat loss. This holds for a 165 pound guy like myself, so as I believe, as long as your weekly consumption is not exceeding your body weight in pounds you are safe. Don’t kill yourself, live a little.

                       

1) Toned muscles detract from femininity

Most women go to the gym to keep fit and healthy, while the cardio area is packed, it’s typical to see only one or two women in the weight room. Women choose to spend more time on the treadmill than the weight room in gyms. It’s mainly due to the perception that having toned muscles detracts from femininity.

Despite its lack of popularity, weight lifting has proven to be highly beneficial for women’s health, but fear of getting bulky and other weight lifting myths have made women resist strength training. When you pick up heavy things, your muscles get STRONGER (but not necessarily bigger). If you pump yourself full of testosterone and eat way more calories than you are burning every day, sure, you could get bigger.
However, if you pick up heavy things, and eat a healthy caloric deficit diet, your muscles will get stronger and denser; you’ll burn the fat on top of your muscle, and achieve that “toned” look you’re after. Strength training actually increases flexibility and can give you a strong yet feminine physique. Moreover, resistance training fights the aging process as it maintains lean muscle tissue.

2) Weighing scale speaks the truth

The scale doesn’t tell the whole story. If you’re working out, your body is changing. If your heart is learning to work more efficiently, your circulation is getting better. Deep inside your cells, you’re actually growing more mitochondria. You’ve developed a healthy habit. Check your skin! You got a better skin. Also, hey!, You just Stepped into your old jeans and clothes.

There are important changes happening in your body that the scale can’t measure or detect. Muscle takes up less space than fat, making you look slimmer. When you exercise, you gain muscle, raise your metabolism and lose fat, but that fat loss won’t always show up on the scale. Where it will show up is in measurements, how your clothes fit and how your body looks. Exercise programs your body to release more fat-burning molecules. The fitter you are, the more fat you burn and that is something the scale can’t measure.

3) Working out is bad during that time of the month!

Exercising on your period seems like a crazy idea when you consider the already uncomfortable sensations your body endures during menstruation.

But wait!

Exercising on your period is better than you think. Getting exercise may quite possibly be the best thing you can do during your period to alleviate cramps or feel better about your bloating. The added boost of endorphins that comes from exercise can serve to improve sleep and boost your metabolism during a period when you would normally feel blah.

Bad moods and periods go hand in hand for most of us. Everything from just having the ‘blahs’, to feeling like you want to cry at a commercial, caused by fluctuations in estrogen and progesterone, can make menstruation time unpredictable. In fact increased stress can actually lead to more cramps. While mood swings are common, they don’t have to be.

Exercising is a great way to help with mood swings and other PMS symptoms. Exercise lowers stress hormone levels and triggers the release of endorphins and serotonin, uplifting the brain, similar to the way that morphine works😋.

So, maybe you don’t jump straight into sumo-squats on your period, but you can still make the most of your workout. Don’t let period leak be the fear that stops you from unleashing your inner Serena Williams.

4) WOMEN SHOULD NOT CONSUME WHEY PROTEIN

The number one concern I hear from women is that they are scared of getting “too big” or looking “too manly.” Part of that stems from misconceptions about diet. Many women don’t understand the overall benefits of protein for women and just how important it is for overall health.

We associate a high-protein diet with building muscle and getting “big,” but that’s actually not entirely accurate. Protein is a macro nutrient that heals our bodies, allowing us to build strong bones and grow healthy hair and skin.

Eating enough protein will give you more energy, and help your body heal faster from illness and injury. It’s the testosterone hormone in men which promotes bulk to muscles, women release less amount of testosterone and more amount of Oxycontin, the latter suppresses muscular growth.

5) Spot reduction works

Spot reduction is the tempting belief that doing specific exercises will reduce the fat over certain areas of the body. Or targeted “muffin tops” with side bends, “spare tires” with lower abdominal crunches, “granny arms” with triceps kickbacks and “saddlebags” with outer thigh exercises.

Unfortunately, your bodies don’t work that way. To lose fat, you have to burn more calories than you eat.  When you do that, you create a calorie deficit that causes your body to steal more energy from your cells. Hopefully the ones with all the fat in them. When that energy is taken, those cells get smaller and smaller, leading to what is, hopefully, a leaner body with more muscle and less fat.

What you should be doing is more of whole body, compound exercises — You’ll expend more energy doing a squat than doing a bunch of leg lifts. You can isolate muscles or certain areas all day, but it’s unlikely you’ll see drastic changes in those areas without an overall decrease in body fat.

The body doesn’t only draw energy from the cells in the area we’re working. It gets energy from the body as a whole, which means that leg lifts won’t do much for removing fat from the thighs, although they can increase strength and endurance in your lower body. Just think about it, if localized fat removal were really possible, wouldn’t your fingers be really skinny from all that texting and typing you do all day? wouldn’t a tennis player have one arm much more toned than the other? Food for thought, no pun intended (Maybe a little 😋).

The following information was provided by fitness industry nutritionists Tarun Joshi and Ruchi Sharma. Below is there contact information-

TARUN JOSHI

ISSA Certified fitness & sports nutritionist, Certified trainer.

Email- tarunjoshi26.tj@gmail.com / Instagram- tjfitness365

RUCHI SHARMA

Certified nutritionist

Email- efr.eatfitrepeat@gmail.com / Instagram- eatfitrepeat.efr

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.