As we venture into a new year it’s no surprise that fitness, weight loss and be healthier are on the top of everyone’s ‘resolution’ list. Oh you don’t do resolutions? But you probably have goals. And if you’re one of the people who don’t set goals either then we’ll just call you a dreamer.
Somewhere inside all of us there is a little voice saying I’d like my clothes to fit better, or I don’t want to have diabetes like my parents. That voice may be saying to you ‘when did it a set of stairs get so hard and cause me to lose my breath’. I’ve even had clients say to me that they’re tired of being the ‘fat parent’ at their kids events.
So like it or lump it there is some desire to change and be healthier in all of us. Some of us just have a better focus and plan as to what that is and how it’s going to happen.
We’re all about your health and fitness for a lifetime so I want to share with you four common myths that are holding you back from optimal health.
The Myth: All Calories are Created Equal
- Burn more calories than you consume
- It’s all about energy balance
- Calories In versus Calories Out
- Eat Less, Exercise More
These statements that are fed to us from doctors, tabloids, media, nutritionists, and even our government are DEAD WRONG.
When I first started personal training the owner/GM of the facility I worked at was all about this (granted he was still over weight and out of shape). He would say, it doesn’t matter what you eat, as long as you burn more calories than you eat. It’s all about a calorie deficit. Now at the time it sounded cool and flashy and I rode that wave for a little while but deep down inside I knew it wasn’t that simple. To tell me that if I ate 100calories of strawberries and you ate 100cal of fries that we would be the same… Things just didn’t add up.
- The food we eat and its effect on our metabolism and more is far more complex than a cal in-cal out math problem.
- Food and the vitamins, minerals and more, interact with our body in a far more complex way. Every bite affects our hormones, brain chemistry, metabolism and more.
- Sugar and processed calories spike hunger, increase fat storage, slow down metabolism.
- Protein and fat calories promote fat burning, satiety, and more.
- It’s the quality of food that counts. Keep food whole, minimally processed, real, and fresh as often as possible.
- Eat more nutrient rich, vibrant colored vegetables.
We have a choice to consume good calories or bad calories. As Katie and I explain to our kids that there are sometimes foods (ie. sweets, treats, etc.). I would much rather see you binge eat nutrient rich vibrant colored vegetables.
See below for a free gift to help you choose better foods.
The Myth: Genetics
- If your mom is fat, and grandma fat then that’s why you are or will be fat.
- You drew the fat card or diabetes card in the genetic lottery.
The reality is that if you’re parents and grandparents are overweight and unhealthy, something tells me that you picked up some of their poor habits and not solely their genes. In fact there are 19000 gene proteins and only 32 are associated with obesity making up only a fraction of you.
Looking back to 100+ years ago we had far less obesity. Comparing the food economy of today to then we see some drastic differences. In the 1800’s the average person consumed 10lbs of sugar/year. Today…152lbs of sugar/person/year! How about flour, which has been tagged as having a worse effect on us than sugar. We now consume 146lbs/person/year. At these doses sugar and flower are drugs that are making us sick and a root cause to having 70% of Americans overweight or obese.
- The quality of food (or lack there of) is making us fat and sick.
- Consume less sugar and processed food.
- Own up and take action on your health by not blaming other and make the right changes for you.
The Myth: To Out Training A Poor Diet
- You don’t need to change your diet to lose weight.
- To lose weight you just need a good workout.
- Just exercise yourself to weight loss.
This can be a tricky one because you can lose weight, you will gain strength, and you will overall feel better than where you came from. However, there will be no major, long-lasting transformation without a positive change to your nutrition. Take a look at the following equations.
Increased Exercise + No Nutrition & Habit Change = Some Yet Minimal Change
No Exercise + Nutrition & Habit Change = Weight Loss
Increased Exercise + Nutrition & Habit Change = Major Transformation
Still not convinced? One 20oz soda will require a 4.5 mile walk to reverse the calorie effect. One supersized meal per week will have you running 4 miles/day for one week.
You cannot out train a poor diet. If you’re looking for real long-lasting fat loss. It will only happen by changing your eating habits. Exercise will absolutely have an effect on your overall health but it will be enhanced by a solid foundation and habit base of consuming whole, minimally processed, real, and fresh food as often as possible.
- DON’T get on a treadmill for 30 minutes and drink a gatorade or other sugary sports drink.
- DON’T finish your workout and reward yourself with a ‘healthy snack’ or indulge in a treat because you feel like you ‘earned’ it.
- DO focus on zero calorie beverages (clean electrolytes are ok if you’re an endurance athlete (60-90mins or more of sustained exercise))
- DO reward your body by fueling it right with whole, minimally processed, real, and fresh as often as possible.
The Myth: Fat Makes You Fat
- Consuming fatty foods and oils will make you fat.
This my is taking a slooow drawn out death. We were told decades ago to sparingly eating fat, and oils, and consume more (up to 11 servings/day) bread, cereals, rice, pasta. The problem comes in when we take out fat from a food it loses much of its flavor. So what did manufacturers do instead? Add in sugar to make things taste good. The result is an increase in disease and our waistline.
- Fat we consume versus fat on our body are two completely different things that are processed and utilized differently.
- Healthy fats are critical to our health and weight loss.
- Healthy fats support brain function (60% of our brain is made up of fat), healthy hair skin and nails, healthy cell membranes, fat loss.
- Healthy fats provide flavor to our food and satiety to our belly!
- Fat is critical to health and weight loss.
A recent study compared two diets of equal caloric intakes. One was a low-fat high carb diet, the other was a higher fat and protein diet. The outcome showed that the high fat diet group burned 300 more calories than the low-fat.
Similarly, two diets equal in calories consisting of a high sugar diet compared to a high fat diet showed that the sugar group gained more fat and showed muscle loss versus the high fat gained muscle and lost fat!
What to do?
- Consume more healthy fats like coconut oil, olive oil, nuts, seeds, avocado, grass-fed meats, small cold water fish, and whole organic free range eggs.
- Eliminate trans fats (hydrogenated oils), and processed seed oils like vegetable oil, safflower oil, sunflower oil.
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And the Fit Soldiers Family!
Fit Soldiers Fitness Revolution
2100 East 112th Avenue #2
Northglenn, CO 80233