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Top 3 Fat Loss Myths Revealed

by Susan · 6 comments

Fat Loss Myths That Prevent You From Decreasing Your Body Fat

Hey, I hope you had a killer long weekend!

I was recovering from the latest flu bug going around so it was a little low key for us. We did manage to get up to the lake and relax on the boat though, which truly was just what the Dr. ordered!

Comment below and let me know what you did.

There are so many fat loss myths floating around out there that it was hard to limit my list to only the top few. However, I believe the 3 discussed below pack the biggest punch and, if understood, healthy fat loss can be achieved by anyone.

Myth #1: You can eat whatever you want and as much as you want if you exercise.

Truth: No amount of exercise can make up for a crappy diet. Period.

Consider this example: If you hop on a treadmill and run at 6 mph for 30 minutes you might burn 300 calories.

For dinner that same day you order a large pan cheese pizza from Pizza Hut. One slice of Pizza Hut cheese pizza has 266 calories and 12 grams of fat. How many slices of pizza do you eat? Two? Three? Four? Ok, let’s say you stop at two slices for a total of 532 calories consumed. Thirty minutes of running on a treadmill won’t even negate that! And seriously, who really stops at 2 slices of pizza these days?

Bottom line: what you consume is the single most important factor contributing to fat loss (or fat gain!). You absolutely need to eat clean everyday to see positive results. Exercise does not justify cheating or overconsumption.

Myth #2: Doing abdominal crunches will get rid of your belly fat.

Truth: There is no such thing as spot reduction.

To reveal those washboard abs, you must get rid of the layer of fat covering them. No amount of abdominal crunches is going to do that. You must engage in total body strength training, high intensity cardio intervals, and eat a clean diet to get rid of the fat.

Myth #3: Long, slow bouts of cardio is the best way to burn fat and get in shape.

Truth: Long slow bouts of cardio are a waste of time for fat loss.

Research shows that high intensity interval training is superior to long, slow cardio for fat loss. Not only do you burn more calories DURING your training sessions with high intensity intervals, but you burn more AFTER the exercise session as well, causing you to be burning fat and calories for 24 hours after you stop! It is simply a more highly efficient way to spend your time.

To decrease your body fat, you need to eat clean and get yourself on a strength training and high intensity cardio regime. For some great workouts and weight loss tricks and tips try personal online training.

Let me know your thoughts on this post. Please comment below. Thanks.

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1 Kieran March 25, 2010 at 6:04 pm

Hi Susan,

Thanks for your great replies! I would like to say that when I run I’m not having an ‘easy’ time. The running I do isn’t like some people I have seen who plod along on the treadmill. I am ALWAY sweaty when I get back, and I definitely feel as if I’ve been through a workout. Also, my heart rate is fairly high throughout (if you believe the heart rate stuff, I’d day it’s around 85 to 90, and I’m 44 years old). So I’m definitely ‘working’ when I’m out there. Might this explain why I’m getting results? I’m clean enough with my diet – but not fanatical :-) . Again, thanks for your replies.

2 Kieran March 10, 2010 at 12:28 pm

Hi Susan,
If cardio is so bad for fat loss, how come I always come back from a run sweaty and flushed, and I’m losing fat bigh-time? And I’m not losing muscle, either – it’s all fat. Three days a week I do bodyweight exercises – the other 3 I just run steady state 30-40 mins. So like I said, if cardio’s so bad, how come I’m doing so well on this program? Thanks for any replies.

3 susan March 25, 2010 at 12:43 pm

Hi Kieran,

Steady state, high intensity cardio is effective for fat loss. I rank it 4th behind metabolic resistance training (MRT), HIIT, and high intensity aerobic intervals. It is slow, steady state cardio that is least effective.

There could be a number of reasons why you are having success:

1. This is a new program for you and the increased workload is sufficient for fat loss.
2. The bodyweight exercises are acting as metabolic resistance training, which is one of the most effective things you can do for fat loss.
3. The total volume of activity you are doing is sufficient for fat loss.
4. Your diet is clean and you are avoiding the right foods.

Just to be clear, I never said all cardio was bad. I said long, slow cardio is a waste of time if you are trying to lose fat and using it as the primary method.

There are much better options (more time efficient and effective) that you can be doing. Not everyone likes to run for 40 minutes. HIIT and MRT gives them quicker options, allowing you to cut workout time in half, especially if they are busy parents with careers.

I always say that if you flat out like doing long, slow cardio or are training specifically for an endurance event than there is a place for it in your program.

Even I incorporate walking into my HIIT and MRT program. It’s just extra though and I like doing it.

There’s just better options, scientifically.

The best options though, are what you like, and what works best for you.

Hope that helps.

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