Peter Paulson the author of Intermittent Fasting talks about "Myths About Fat Loss & Diet"
Before learning how to start losing fat and building mass, it is important to take the blinders off your eyes. You, my friend, have been swindled and led astray by all the phony baloney myths about fat loss and diet. In fact, and this should be very clear, the only type of diet that truly works has nothing to do with “dieting” at all.
Myths about what to eat and what not to eat are enough to make your head spin.
For instance, there are the Paleo folks who claim that not eating a buffalo or two a week is going to keep you fat forever. Then there are the vegan folks who claim that eating that very same buffalo, or cow, or what have you, is what is leading to that unsightly belly fat.
Oh, then there is the camp that says you can eat what you want, as long as you are fanatically considering the acidity to alkaline ratio inside your body.
We fall for all kinds of weird and unnatural diets, such as the Zone Diet, Atkins Diet, and Carb Cycling, diets that require you to buy and eat only the food that the diet creators sell to you at very high prices. These diets contain just enough truth to make us think, “Hey, this diet must be on to something”.
Either that or we have come to believe that unless we are constantly struggling to figure out what and how we are supposed to eat, then we are not ever going to find our ideal weight.
Throw away your scales, your calorie counters, and your long lists of what you can, cannot, or must eat. The truth of the matter is that you have everything you need to know about eating the best diet right between your ears. That would be your common sense; and it is time to dust that tool off and start relying on it.
Obviously, pre-packaged, empty calorie food is not healthy for you. Neither is too much sugar. You do not need to pay exorbitant amounts of money for someone to tell you to put down the Twinkies and stop eating your weight in chips and fried foods every day. Choose healthy, fresh foods in moderate serving sizes. That is all you need to remember.
How often you should eat is another issue that abounds in dieting myths.
Speaking of eating healthy, fresh foods, it is another myth that you should eat six meals a day, or eat small meals with snacks. You may have heard that since you are constantly filling your stomach with small quantities, it makes your metabolism work harder.
That is more nonsense.
Keeping your stomach filled throughout the day does make your system work harder, but it is working to digest food when it could be moving on to something better. Your body is built for far better use than turning into a non-stop digestion machine. There is absolutely no scientific proof that eating more meals per day helps you lose weight.
What time of day to eat? More myths...
An extremely common myth that abounds is when you should eat, with breakfast being the most important meal of the day. Now, there is some truth in eating breakfast to fuel your day and give you energy. However, most breakfast choices are of poor quality and it is better to skip breakfast than load up on empty calories.
Oh, and lying in bed at night, awake with hunger pangs? Don’t buy it; there is no evidence that says that you need to stop eating late in the evening. In fact, it can be beneficial to eat later to ensure you get a better night’s sleep, and to increase muscle growth and testosterone.
So now that we have cut through the crap of diet myths, let’s look at some myths about losing fat and dieting that have probably been holding you back. After all, if they were not holding
Misbeliefs About Muscle Building
Just as there are a plethora of dieting and fat loss myths to avoid in order to make sure that you can get in the best shape possible, you are also going to want to avoid the most common myths about muscle building.
You Have to Work Out Every Day
Along with hearing that you must lift every day, there is another myth that states that you must avoid doing more than three workouts per week or you will be at risk of overtraining. The truth is that you should not work out every day. On the other hand, you do need to work out more than three times a week. In fact, you can and should work out up to six days a week. However, you really do need that one day of rest.
You Have to Spend Hours at the Gym
Speaking of timing in regard to workouts, a huge myth is that if you do not work out for at least an hour, you are not going to get any results. All you actually need is about a half hour. If you cannot manage that, at least work out for 15 minutes at a time. You may not get the results you want as fast as you would if you worked out longer, but you will definitely get more results than you would doing nothing.
Another collection of muscle building myths revolves around repetitions. One muscle building camp will tell you that you must do high reps at all times. This group thinks it is impossible to build muscle unless you reach the "burn" state. However, it is better to create a variety of different reps and workouts.
You Must Never Rest More Than 30 seconds Between Reps
There are also myths about sets. One group says that you should never rest more than thirty seconds between each rep. Another group says that you need to rest between three and five minutes in order to gain maximum results. When you are training for size and strength you do need more than thirty seconds of rest time between each set in order to take advantage of maximum hypertrophy gains. On the other hand, three to five minutes of rest time is too much. Typically, 90 to 150 seconds of rest time will work in your favor.
Free Weights Are Dangerous
Yet more myths circulate around the type of muscle building activities you do. One of them is that free weights are more dangerous than machines. However, it is more dangerous to get locked into a machine’s motion, which you cannot control if you need to work around any injuries. Free weights allow a greater range to make adjustments.
Bodyweight Exercises Do Not Build Muscle
Another myth about the type of workout you do is that you cannot build muscle by doing bodyweight exercises, such as dips or chins. This myth is ridiculous, most likely started by an exercise machine company that wants you to think its machines are the only things that will help you build muscle.
You Get the Best Muscles When You Aren’t Concerned With Gaining Strength
Finally, one last myth that you really need to be aware of is that you can get big muscles without building strength. Always go for building strength and let the muscles follow.
Becoming stronger is always the main pursuit. You will get big, natural muscles whether you choose free weights, machines, or bodyweight exercises.