As the first official day of summer slowly approaches, many of us have been sweating it out at the gym to get our bodies beach-ready. But have you been following to the wrong bits of advice to lose weight?
Celebrity fitness expert and trainer to the stars Ashley Borden — who has worked with Ryan Gosling, Reese Witherspoon, Christina Aguilera and more — is making sure you don’t listen to some of the false ideas surrounding fitness and weight loss by debunking these top 10 myths:
1. MYTH: starving yourself will give you a tight, hard body.
FACT: Not getting the proper amount of protein, carbs and fat equals a “skinny fat” body. Not cute, no matter what the scale says! The body needs the amino acids from whole foods to build lean muscle tissue. The more lean muscle mass on your body, the higher your resting metabolic rate, the tighter your skin and better body composition. The answer to having a sustainable, strong, lean body is what you are eating, not what you aren’t eating.
2. MYTH: You should make huge lofty fitness and body goals.
FACT: While huge goals seem like a great idea in the big picture, it can become easily overwhelming and defeating without a strategy. Break down big goals into small, attainable check lists of accomplishments. Setting specific dates for smaller goals (for example: “I will not miss one training session in the next 2 weeks” or “I will drink ½ my body weight in ounces of water for the next 3 days”) will help you feel accomplished and that energy will build upon itself. Layer in your next goal and soon enough you will find yourself at your finish line — then you can go ahead and set a new goal!
3. MYTH: Having a specific body weight in mind should be the focus for weight loss success.
FACT: A lean, strong lifestyle is a journey not a finish line. Instead of scale fixation as a weight loss goal, focus on physical accomplishments — run a 5K, learn how to salsa, learn a new sport or hike a specific trail.
Also, measuring your body is a great way to measure success. Take your measurements when you first begin your weight loss regiment so you know your exact sizing. Our sizing changes and shifts with weight loss.
4. MYTH: Lifting heavy weights will make you bulky and heavy.
FACT: With all of the wacked-out diets and gimmicks out there, it’s always safe to go back to sports science and keep it simple. Adding circuits of functional heavy weight training to your weekly regime will help you live a lean, strong and capable life. What will make you bulky is a bad food plan, inflammatory food, too much alcohol and high body fat.
5. MYTH: Drinking water makes you bloated.
FACT: If you are not used to consuming water in the beginning of your new lifestyle, you will be visiting the restroom way more often than before. This is a good thing! The body needs water to help eliminate higher levels of sodium (which is found in abundance in fast, packaged and canned foods). If you are bloated and not aware of it, consistent water intake can initially feel like your belly is a wet sponge. Hang in there! It will even out and in the morning you will wake to a flatter tummy and less inflamed body.
Don’t know where to start with water intake? Start with half your body weight in ounces of water as a starter for how much water to consume daily. For example: if you weigh 120lbs, you will drink 60oz of water a day.
6. MYTH: You need to spend hours and hours in the gym to get results.
FACT: Train effectively with science in your corner rather than celebrity popularity being your deciding factor. Two scientifically proven, fat blasting, heart conditioning, time efficient training protocols are: (1) HIIT (High Intensity Interval Training) during which you work in the range of 30 seconds to 2 minutes and rest the same amount of time you work or double the rest, depending on your intensity, and (2) Tabata, an intense 4 minute workout with a work period of 20 seconds and a rest period of 10 seconds.
Both of these training protocols give your aerobic and anaerobic system a high five, increases muscle mass, decreases body fat and are perfectly time efficient.
7. MYTH: You will have to eat perfectly to have success.
FACT: : Trying to “stay on a diet” or live in restriction WILL ALWAYS backfire. I promise. When you give permission to foods that are deemed “forbidden” or
“bad” it immediately takes away the draw. When you know you can have some of whatever you want, it stops you from obsessing about all you can never have. Balance with your food will give you mental freedom that is life lasting.
8. MYTH: Social Media is inspiring.
FACT: Instagram is just a guilty as a magazine when it comes to promoting unattainable, photoshopped images. Unless you are an identical twin, comparing yourself with anyone’s physical attributes is futile. I personally utilize Instagram to watch physical accomplishments as opposed to fixating on photos. Observing someone’s physical undertaking, and seeing his or her self-pride is always inspiring and hopeful!
9. MYTH: Losing weight costs money.
FACT: You can tell yourself whatever sob story works for you to stay stuck. Money doesn’t make for physical accomplishment. Self-will, strategy, asking for help and mental fortitude will help build a foundation for permanent success. Good news! All of those 4 things are free! The internet has a plethora of free recipes, blogs, workouts, tips, self-help and inspiration. Do the footwork to discover your answers.
10. MYTH: Stimulant weight loss pills are the magic bullet.
FACT: There are no safe stimulant weight loss pills. The key to weight loss and muscle building is consistency with weight training, cardiovascular activity, hydration and eating colorful, whole foods. Flabby skin is a common complaint with weight-loss — combat the flab by replacing it with muscle. A muscular body is a capable body with tighter skin and most importantly CONFIDENCE.
So there you have it! If you’ve accidentally fallen victim to some of these myths, hopefully you’ll stay away from them in the future.
For more celebrity fitness tips from Ashley Borden, head over to her site!