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2006/04/14, 10:45 AM
Here are five misconceptions about weight loss and fitness. This should put your mind at ease if for only a short time.
Myth #1
The scale is the best way to measure my progress.
This is common misconception among dieters. While the scale can give you a reasonable estimate of your weight activity, it does not take into account body composition. Additionally, a person´s weight can vary up to six pounds per day, depending on hydration levels.
So how can you do it the right way? Body fat testing is a more accurate indicator of progress and it should be done every 4-6 weeks.
Myth #2
If I strength train/lift weights, I will bulk up.
Regardless of what the latest issue of Men´s Health says, you will not turn into Arnold Schwarzenegger overnight. Bulking is also of great concern for women and it doesn´t need to be. Muscle takes a long time to develop – it doesn´t happen suddenly. Additionally, most women do not carry the genetics to increase their muscle mass the point where they find it unattractive.
For men, gaining mass requires a well developed strength training program as well as the proper nutrition. At the end of the day, there is a lot more that goes into building muscle than just an hour at the gym.
Myth #3
My diet should be very low in fat, calories, or carbohydrates.
Intellectually, it seems to make sense that the less we eat, the more weight we lose, right? Wrong!.
Unfortunately, the body doesn´t work that way. Without proper amounts of fat, calories and carbohydrates, the body functions at a sub-optimal level. In other words, you could actually be having a negative effect on your body by limiting such nutrients.
See a registered dietician or a nutritionist to determine the appropriate levels of fats, calories, and carbohydrates for your specific goals.
Myth #4
If I exercise, I can eat whatever I want.
Unfortunately, this isn´t true either. Weight loss amounts to a greater expenditure of calories than we consume. As unfair as it may be, going to the gym five days a week does not give you license to participate in beer drinking contests every weekend.
Approximately 80% of weight loss stems from proper nutrition. That´s right – you may have been putting too much thought into your cardio regimen and not nearly enough thought into what you eat. Just some food for thought.
Myth #5
It is reasonable to expect to lose 10 pounds in a month.
It is possible to lose 10 pounds of scale weight in one month´s time but unfortunately, the majority of that weight is water and waste. Fat loss averages between 1-2 pounds per month for women and 3-4 lbs for men.
Going back to the point above, the scale is not a very reliable indicator of what is happening inside your body.
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2006/04/14, 04:36 PM
I agree with all 4, but disagree with #5, 1-2 lb per week, achivable and safe weight loss for men and women alike, would be arguing, but have done this myself and and know others who did it. 16 weeks, 30lb down, maintaining for 7 months so far. 1-2lb a months kinda slow, and hard to follow :D, my weight fluctuate during the day from 2 to 5 lb (water intake, foods or work out, all depends)
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