5 Common Health Myths Exposed
There are many stereotypes out their regarding overall health and fitness. We’ve all been fed certain beliefs one time or another. However, information on both nutrition and exercise has changed over the years. Yes, some things still hold true today that we heard 30 years ago, but some are false. Let’s highlight some of the most common myths.
- Eating FAT will make you FAT
For years people were afraid to eat fatty foods. Whether its coconuts, red meat or avocados, we were told they’d cause weight gain, heart attacks or heart disease. Newsflash: the rules have changed. Eating fat is actually pretty good for you. Monounsaturated fats can help with satiety after a meal, therefore neutralizing cravings that can hurt our fat loss goals. Omega-3 fatty acids can lower inflammation, lower blood pressure and even improve eye and brain health. Just keep your saturated fats (red meat) in moderation, and you’ll be alright.
- Extra Protein is UNHEALTHY
This couldn’t be further from the truth. First off, protein is critical for growth, maintenance and repair of our muscles. One pound of muscle burns 35-50 calories per day at REST, while one pound of fat only burns 2-3 calories. Say no more; feed that lean body mass and speed up your resting metabolism. Additionally, high protein diets, just like fat, boost the feeling of fullness after a meal. This can cut down on overall calorie intake and improved body composition (less belly fat and more lean body mass).
- Longer Workouts are Better
Spend 2+ hours per day at the gym? If 1 hour is good, 2 must be better, right? Wrong. It’s about quality work over quantity and also training intensity. Focus on a few staple multi-joint exercises per day and work to improve your overall movement efficiency. From here, add resistance as needed. Whether it be a squat, split squat, chin-up or push-up, technique is key, NOT OVERALL VOLUME. Master these movements with adequate intensity and your total caloric expenditure will be increased for 24 to 48 hours following such a workout.
- Butter and Bacon are Bad
They’ve always had a bad reputation. That’s why the government started pushing trans-fats and hydrogenated food products (margarine and polyunsaturated vegetable oils) as substitutes. What happened? People began to have even more health problems and heart disease continued to rise. Studies have now shown that full fat butter and bacon may actually lower your BMI, lower waist circumference and even improve heart health.
- Do More Crunches for Flat Abs
Believe it or not, flat abs start in the kitchen. That’s correct; you can have the strongest abs in the world, but a poor diet will only have a layer of fat covering your midsection. Dial in your nutrition with stabilization exercises (planks) for better appearance and functional performance.