STOP falling for these fat loss myths

Functional Aging

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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087
  1. STOP falling for these fat loss myths

    I’m here to warn you about 5 fat loss myths that most people fall for. This might come across as a soapbox rant, and for that, I apologize but trust me when I say that this is a message that needs to spread.

    Your fat loss depends on it.

    Don’t waste your time on these:

    This is a Myth: Diet pills will help you lose fat.

    To take a pill can be so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

    Don’t pop a pill—instead, regardless your age, burn calories with exercise.

    This is a Myth: You should starve yourself to lose fat.

    Attempting to lose weight by starving yourself is not only ineffective, but it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

    Don’t starve yourself—instead eat healthy small meals throughout the day.

    This is a Myth: Lots of crunches will flatten your stomach.

    We all want our midsection to be more toned so our clothes fit better, but excessive crunches aren’t the answer, and can even cause harm to aging backs. In order to achieve a leaner midsection, you’ll have to focus on burning off the layer of fat that is covering up your muscle.

    Don’t obsess about crunches—instead, focus on fat burning.

    This is a Myth: Eat packaged diet foods for speedy results.

    It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

    Don’t eat packaged diet foods—instead, stick with nutritious whole foods.

    This is a Myth: You have to avoid carbs to lose fat.

    Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal, and brown rice while avoiding processed and refined flours and sugars.

    Don’t swear off all carbohydrates—instead, stick with wholesome carbs.

    Now that you know what not to do in order to look and feel better this summer, it’s time to go over your vacation ready game plan.

    Here’s what you need to know in 3 simple steps:

    DO THIS FIRST: Cut out the junk.

    The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your vacation ready body depends on what you eat – don’t eat junk!

    DO THIS SECOND: Focus on whole foods.

    Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low-fat dairy. Clean eating really is that simple.

    DO THIS THIRD: Come train with us.

    This is the most obvious step. You’re ready to get into great shape and as Functional Aging Specialists, we are in a unique position to make that happen for you.

  2. Toned, lean and healthy over 50? Here’s how…

    A toned, lean midsection is the ultimate sign of a fitness plan that’s working.

    It’s also one of the hardest things to achieve.

    Maybe you’ve given up on your stomach after doing thousands of crunches only to see zero results. I honestly don’t blame you.

    It’s time that you forget everything you’ve heard about how to sculpt your abdominals. The truth is that crunches simply won’t give you a toned midsection. Ever.

    Doing crunches with the hope that it will make your midsection flat is to operate under the most widely held fitness myth. We’re talking about the spot reducing myth. Here’s the truth: training one area of your body will not specifically burn fat from that area.

    Even those who have heard that spot reducing is a myth often still train as if it is true. So here’s the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you a lean, toned and healthier body over 50.

    Only a reduction in body fat will do that for you.

    So, want the secret to a more toned midsection? Drop some body fat with a combination of fat burning cardiovascular exercise, resistance training, and clean eating specifically designed for the over 50 crowd.

    It is very possible for you to dramatically shape up your midsection. Yes, I’m talking to Y-O-U. Weight loss is not reserved only for the people you see on the Biggest Loser or on exercise equipment infomercials or just the under 50 crowd. You can do it too.

    Let’s determine if your current routine is getting you closer to the body and healthy lifestyle you want, or if you have simply been burning time. Answer the following two questions to find out…

    1.  How many times per week do you exercise? 

    If you answered with anything less than 4 fat-burning workouts per week, then that’s the first thing getting between you and a healthier body. What is a fat-burning workout? A fat-burning routine incorporates intense intervals of (age appropriate) cardiovascular training with challenging (but NOT delirious) resistance training. Does this describe what you do?

    We’re sorry to be the ones to break this to you but walking on the treadmill for 30 minutes at a comfortable pace isn’t a fat-burning routine. Neither is a leisurely, not-a-drop-of-sweat 20 minutes on the elliptical machine or leisurely swimming laps. The truth is that exercising smart allows you to dramatically increase your results while spending less time in the gym.

    Cardio exercise is most beneficial when done at an effective level of intensity based on many factors. This doesn’t mean that you should be gasping for air. It does mean that you need to dig down and push yourself. Every time.

    Resistance training is the second vital part to a workout that burns fat. This means working your major muscle groups against resistance in a way that challenges you and stimulates your metabolism. The key here is to find the right intensity and to keep each muscle group guessing.

    2.  Do you eat clean?

    Diet is the number one reason that most people carry extra fat around their midsection. If your diet is out of control, then your waistline will be too. To trim down, start by trimming the junk out of your diet, regardless of how hard you exercise.

    • Don’t eat too much. Do you know approximately how many calories you eat each day? The best way to find out is to record every single thing that you eat for a few days. Take those numbers and do an evaluation—feel free to recruit us to help out with this part. Together we’ll come up with improvements for your diet and adjust your calories for maximum results.
    • Cut out the junk. While this may seem obvious, your definition of “junk food” may need to be updated. Start with anything that contains sugar. Refined sugar is one of the biggest ingredients in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sweet treats. Processed fat is another monster to avoid. As a rule of thumb, view all processed or refined items as junk food, and kick them to the curb.
    • Eat when hungry. You’ve been told to never let your metabolism “crash” by going hours without eating, but it turns out that all-day snacking may be counter-productive. Instead of trying to schedule meals and snacks for certain times throughout your day, go with how your body feels. If you are hungry, have a small, protein-based snack. If you aren’t hungry then don’t force a snack on yourself in the name of fueling your metabolism.

    Now you know why just crunches will not get you a fit, lean midsection or a healthier body. While it is important to exercise your abs a couple of times a week, don’t expect fat to fall of that area after thousands of crunches. Functional fitness is designed with core strengthening in mind throughout the entire session!

    Are you over 50 and seriously want to improve your waistline? All you have to do is decide that you really want it. Commit to yourself. You deserve it.

    Come join us at Your Personal Best for functional fitness workouts that can deliver the results you want. Together we will get you on a program that will melt the fat off your midsection, help you move better and feel better —with visible results.

    Call or email us today for a no obligation consultation. We’re here to propel you towards your fitness and fat loss goals.

    Let us get you started on a functional fitness program that will get you on the fast track to your best midsection and health. Ever.

  3. 7 Fat Loss Myths Debunked

    Everywhere you turn there’s another headline about how to lose weight and shave off fat. Many of these eye-catching headlines are myths, plain and simple. If you’re not careful, they can suck you in and spit you out, without helping you lose any weight at all.

    What myths are out there waiting to trick you? Here are seven that you’re most likely to come up against.

    Fat Loss Myth #1: You Need to Work Out Every Day

    A little bit of working out will help you lose a little bit of weight, so a lot will help a lot…right? Possibly. If your “little bit” of working out involves taking a walk from your living room to your mailbox, ramping up to a jog around the neighborhood, then everyday is a good thing. However, if you’re pushing it hard at the gym 5 days a week, adding another two days isn’t a great idea. Not only do you increase your chance for overuse injury, but you don’t give your body time to recover. If your body can’t recover, you can’t get your peak performance every day, making it harder to burn fat.

    Fat Loss Myth #2: No Coffee!

    For many people, having to drop coffee is unbearable. Fortunately, if you’re a coffee lover and you’re trying to lose weight, you don’t have to give up your hot caffeinated goodness altogether. What you will need to do is cut the sugar and creamer. Once you get used to the taste of black coffee, you may find that drinking a cup half an hour before your workout will actually propel you to your best sessions ever.

    Fat Loss Myth #3: Slow Is Better

    Slow-moving folks rejoiced at the idea that a slower pace could mean more fat burned. And while moving slower—walking instead of running—may seem more appealing, there is a problem. Because moving at a faster pace and pushing yourself harder will always burn more calories in less time. Of course, if you plan to walk at a moderate pace for three hours, you will burn more than if you sprint 100 yards and call it quits. But if you can sprint 100 yards, walk 20 yards, and then sprint again, repeating the process for an hour, you will easily shed more calories, fat, and pounds, than just going for a walk.

    Fat Loss Myth #4: Cardio Is All You Need

    Want to lose weight? Good. You’ll need to get some cardiovascular exercise. But don’t buy into the idea that cardio is all you need to lose weight. If you don’t lift weights or do some sort of strength training, your aerobic workouts will eventually work to burn off your muscle as well as fat. In the end, this means less strength and a lower metabolism—both which could lead to an inability to maintain a workout routine.

    Fat Loss Myth #5: Your Workout Should Be Killer

    Ever feel your workout didn’t work you hard enough? If you’re improving and increasing, don’t sweat it. That’s just a sign that your body is growing stronger and better able to handle whatever you throw at it. While many think a workout isn’t good unless it leaves you unable to stand up straight or lift a book, don’t believe the hype. Pushing your body so hard that you can’t function after a workout may give you mental assurance that you’re working hard, but it’s putting you at extreme risk for extreme injury.

    Fat Loss Myth #6: Heat Burns More

    Slide this one under the heading “Stranger Than Fiction,” but according to research, those hot yoga classes may not be paying off like you expect. Strangely, they found that people who slept in a colder environment increased their weight loss ability substantially more than those who slept in a warmer temperature. Granted, the study involved sleeping and not exercising, but the chill should transfer to your workouts. Turn the temp down a notch for a month or two and see if there are any changes!

    Fat Loss Myth #7: There Are Negative-Calorie Foods

    Whether you’ve bought into the myth or not, you’ve likely heard that certain foods—celery is a favorite—burn more calories via digestion than they contain. So if you eat nothing but celery, you’ll burn more calories than you consume, which catapults your weight-loss ability into the heavens. Unfortunately, this isn’t true. Celery is low in calories, but you could survive on it if there was no other food available.

    Call or email me today and we will get you started on the exercise program that will reshape your body and shed that fat once and for all!

Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087