Five myths to avoid for better results

I never run out of good material when it comes to dispelling fitness myths, because it seems people are constantly inventing new ones that need to be discussed and explained. Below are five of the most recent whoppers I have heard over the past week and the explanations I gave my clients as to why they are incorrect.

Adding good fats will cause instant weight loss

Supplement stores and fitness articles would have you believe that there are magical fat-burning properties in products like coconut oil, flaxseed, fish oil and conjugated linoleic acid, known as CLA, but taking them alone is not going to produce incredible results unless you remove bad saturated fats and sugary carbohydrates from your diet and replace them with better fats like the ones above. Once you do this, you may reap benefits like healthier skin, hair, nails and a stronger metabolism, and yes, you will burn fat more efficiently.

Miracle drinks will get you in shape

You gotta love these fly-by-night salespeople peddling shakes claiming they are the solution to a bad lifestyle and an overweight body. The fact of the matter is there are no magical ingredients in any meal replacements or fitness drinks that are going to instantly get you in shape. The products you see people selling today are nothing more than glorified protein shakes that weightlifters have known about for years. So if you use them, make sure you understand why they work. Protein feeds muscle, and muscle burns fat. Add in a good weight-training program and cardio for good measure, and you have a winning combination and a recipe for great results.

Juicing works best with fruit

I get it, juicing is supposed to allow you to consume large amounts of vitamins and minerals all in one shot in the form of liquid, and this is true, but juicing fruit removes valuable fiber and turns an otherwise healthy product into a sugary cocktail that spikes insulin levels and bodily chemicals, making fat retention more likely. This concept works much better using fibrous vegetables that provide vitamins and minerals without the sugar, leaving insulin levels stable and your body burning fat. Juicing vegetables may not taste as good, but it’s much healthier if weight loss is your goal.

A pound of muscle is heavier than a pound of fat

A pound is a pound, whether it’s a pound of feathers or a pound of rocks, but the biggest difference between muscle and fat is volume. Five pounds of fat is roughly two times bigger and takes up more space than muscle. Muscle is smaller, tighter and obviously more attractive. This is exactly why women should never fear weight training, because as you get in shape you shrink and lose inches. The more fat you lose and replace with lean muscle, the smaller you get, and that’s what most females are looking for in a fitness plan.

I have a thick waist and will never have abs

A very small percentage of people are blessed with the genetics to eat what they want and still have abs, but the rest of us will achieve them in the kitchen, not the weight room. So if you want that chiseled waistline you’ll have to make a lifestyle change and learn to control your cravings and eat correctly. This means getting rid of the sugar, fast foods and processed carbs and replacing them with lean meats, vegetables and low-glycemic carbohydrates. If you are willing to change your lifestyle and how you eat, you too can have abs.

Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients. To send a question to the Ask the Trainer column, email Chris at Askthetrainer@antoniostraining.com or check out AntoniosTraining.com for training tips, news and inspirational stories.