There are as many myths about fat as there are about vampire bats or sharks. Some of the most common myths are now explored to attempt to set the record straight.
Fallacy: “Low calorie diets work”
Fact: One common myth is that very low calorie diets are the most effective way to lose body fat. -When calorie intake is low, the body resorts to its survival strategy of conserving energy by lowering its metabolic rate [the rate of burning calories]. Contrary to popular belief, rather than releasing fat from fat stores, the body’s reaction is to restrict the use of fat, the exact opposite effect to what is required if an individual is on a fat loss regime.
Fallacy: “Spot reduction”
Fact : One of the most common myths is that fat can be removed from a particular area by performing isolation exercises, or by other means such as massage or bruising. None of these techniques have any scientific support behind them and should, consequently be considered ineffective. Even the surgical procedure liposuction has had problems with its success rate and is very expensive.
Fallacy: ”Muscle turns to fat”
Fact : Fat cells are round and muscle cells are elongated. Their composition is essentially very different and it is impossible to convert fat into muscle or muscle into fat. However this is a common illusion because as body fat is lost as an effect of increasing calorific expenditure above intake, through exercise and as muscle definition is gained through strength work, it appears that fat has turned into muscle. In fact, these two are separate processes going on at the same time.
Fallacy: “Aerobic Training is best”
Fact : It is well know among strength training professionals and researchers that there is a significant post-exercise elevation of metabolism, lasting 3-4 hours after your weight training session ends. This is an important consideration when deciding between cardio work or resistance training for fat loss. Since cardiovascular exercise provides very little post-exercise elevation of metabolism, your cells stop burning extra energy when you get done with your run, bike, swim etc. compare this to a good solid weight training session where your metabolism keeps nibbling away at fat for hours.
The whole physiology of someone who lifts weights is geared up to burn calories. The opposite is true of aerobic exercisers.
Fallacy: “Ideal bodyfat levels and bodyweight”
Fact : People who exercise and have good muscle tone may well be relatively heavy when they stand on weighing scales. This does not automatically imply that they are over fat. Muscle being denser than fat may result in a muscular person with very low body fat being termed overweight when the weighing scales are the sole criteria for assessment. The relative percentage of fat to muscle therefore is more important.
Similarly average percentage body fat figures must be related to age and gender. Females need more body fat than males to maintain there normal bodily functions. Average body fat percentage for men are given as 12-18% and for women 20-25%, however, these figures often become acceptable or normal in peoples perceptions. This automatically places value judgement on what is ideal for an individual in society which can lead to problems for some people. Perhaps what should be more important is the individual making there own decisions about their own bodies without pressure from society.
Fat Potential
Fat is necessary to the body for the following reasons
Warmth
It helps insulate the body from cold which is a necessity in cold frugal climates.
Protection
Many of the vital organs such as the heart and liver are surrounded by fat, which gives protection and cushioning.
Shape
Fat actually gives shape of the body, adding to muscle and bone. It is the accumulation of fat that is often perceived as being unattractive.
Absorbtion of vitamins
Absorption of fat-soluble vitamins A D E K are the fat-soluble vitamins and it is therefore essential that adequate amounts of fat are present in the diet to ensure absorption of these vitamins.
Energy source
It is not uncommon for 70-100,000 calories worth of energy to be stored as fat without being overweight. One gram of fat yields 9.1 calories worth of energy whereas one gram of carbohydrate only yields 4.1 and the same amount of protein, 4.3.
TIPS TO HELP REDUCE YOUR BODY FAT
Don't Diet
Eat a nutritious well balanced diet to discourage “survival” fat storage.
Do exercises you enjoy
If you do not perform exercise you enjoy then you will never stick with it long enough to burn any fat.
Use resistance training
Lifting weights will raise your metabolism by increasing your overall lean mass thus making you more efficient at burning fat. Also a decent weights session will raise resting metabolism for up to 24 hours post-exercise.
Exercise at a higher intensity level
You may have heard in the past that low intensity exercise is the key to burning more fat as you exercise and hence the introduction of the ‘fat burning zone’. This is in fact a complete gimmick and there is no scientific evidence to back up these claims. Exercise at a higher intensity will expend more energy. 20 minutes at 70-85% of your maximum should form a major part of your regime.
The most effective classes are circuits / body sculpt
Try a body sculpt or circuit class. You get a resistance training session with the added benefit of external motivation, group interaction and great music.
Unfamiliar exercises burns more
Exercise you are not accustomed to will burn more energy. So do not hesitate at attempting new and varied forms of exercise and you will add to your calorie expenditure.
Good posture burns more calories
Good posture at your desk can burn up to 30% more calories than slouching studied have revealed.
Eat your smallest meal at the end of the day
Make your first two meals of the day the largest. Eat snacks as needed to convince your body you’re not starving, so you don’t activate lipogenic enzymes. Eat your smallest meal of the day for dinner, remembering to give three hours between eating and hitting the sack.
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