FITNESS AND HEALTH: MYTHS VS REALITIES

 Whenever we decide to begin our fitness journey, we come across many “tried and tested” methods and free advice generously shared by our friends and family. The internet is also full of reviews, opinions and sometimes hard facts about fitness. Do you remember being stumped by the variety of contrasting information given online about exercise and nutrition? Do you feel the more you read the more confusing it gets? Well, health and fitness is one thing where ignorance is not a bliss. Rather, not knowing the truth about diets and workouts can throw you off your game (pun intended). Here we aim to burst those fitness myths and tell you the bare truth about health, fitness and nutrition. Let's see how many of these facts can you separate from fiction!

 

Myth 1: Carbs are the devil

Reality: Your body need carbs to function properly 

Carbs are considered the sworn enemy among the faux fitness pros. Carbs or carbohydrates are the most rich source of energy. Many health and fitness regimes propose a “zero carb diet” or “low carb diet” for quick weight loss whereas the truth is that carbohydrates are absolutely vital to your body. They help in providing energy, protection against diseases, and even controlling your weight. Yes, you read that right. The American Dietary Guidelines recommend carbs to constitute 45-50% of your daily calorie intake. So the fact is not all carbs are bad, and some are even good for a healthy weight loss. The key is to find the right carbs and incorporate into your diet. 

Myth 2: You can spot reduce body fat

Reality: your body will lose fat and it won't necessarily come off from your desired area 

The idea behind this myth is that a specific exercise will reduce fat from a particular body part (tummy and thighs are most popular!). This in fact is not true. Expecting to spot reduce fat from waist or back exercises is just like expecting your thumb to become wafer thin because you spend 4 hours a day scrolling on the phone with your thumb. Creating a calorie deficit and working out at the same time will burn more fat and reduce inches, but where you lose those inches depends a lot on your genetics, and body type. The key to lose inches from your desired area is to lose inches from your whole body and be consistent.

Myth 3: Hitting the gym after a high-calorie meal will even it out

Reality: You can't out exercise a bad diet 

There are many people all over the world who continue to be disappointed when they can not compensate for their poor eating habits with a day in the gym. The truth is that diet and nutrition make up 80% of your fitness while exercise contributes only 20%. The cliche “abs are made in the kitchen” is the truth. In order to make most out of your exercise follow a balanced diet plan. Work outs don't work with a low quality diet.

 Myth 4: Cheat meals and rest days will slow your progress

Reality: cheat meals and rest days are as important as diet and exercise
 

In fitness and nutrition, more is not always better. Rest days and cheat meals allow our bodies to rest, rewind and replenish our energies. Going to the gym and remaining in a calorie deficit 24/7/365 can burn you out, and can create psychological and physiological imbalance which signals the brain to slow the weight loss and keep the body in a survival mode. Rest days are necessary for muscle recovery, similarly cheat meals are necessary to keep the fat loss process going and stabilize your moods.