Five Fat Loss Training Myths

Posted: March 3, 2014 by dannytwoguns in Articles

As fat loss is what we specialize in at Twoguns Training Systems, it is no wonder why the vast majority of the clients we see have fat loss or body composition/recomposition goals. Even though it is what we specialize in, not many fitness professionals or clients and prospective clients would argue that fat loss is the most popular of fitness goals.

The problem with that? Mostly everyone approaches it the wrong way. Gone are the days where trudging away on a treadmill, elliptical or stationary bike are thought to be the recommended way to lose fat. Not only are they not they way, but at times they actually hinder you either through wasting away your muscle and bone density or through getting you injured.

With that said, here are a few popular fat loss training myths…

“I’ll just diet.”

Nutrition/diet is the foundation for fat loss – this is definitely true. But it is not all you need. People have lost a lot of weight simply through diet, but those results would have been better and more sustainable if it was done with resistance training and exercise. While you cant outtrain a bad diet, you cant necessarily outdiet bad training and they both feed off of each other and one makes the other more effective.

Resistance training and exercise builds lean body mass, which not only looks good but it is what burns calories while you rest and sleep. Fat isn’t metabolically active at all like muscle. So the more muscle you have, the more fat you burn. And you build muscle through resistance training, not through diet.

“If I Want to Gain, I’ll Lift. If I Want to Lose/Cut I’ll Do Cardio.”

This kind of goes hand in hand with the last point in the previous myth, but requires some elaboration. It used to be thought that lifting is what you did to gain and “cardio” was what you did to lose. But it simply isn’t true. What your body does in terms of gain muscle/size or lose fat is dependent on both your diet and how you resistance train.

Dieting to lose fat? It’s going to be pretty hard to gain size like a bodybuilder. Training wrong? It’s going to be pretty hard to lose fat. Whatever your fitness goal, you have to lift. It may not be the same exact lifting – the way we train for fat loss isn’t the way we train someone to be a better athlete or train for a powerlifting meet or to do a fitness or bodybuilding show where gaining significant size is the goal. Its a different training approach but it requires a training approach, not just “cardio to cut weight.”

“What You Do Doesn’t Matter As Long As You Are Doing Something.”

This is a popular one among the under-motivated. “Just do something, it’s better than nothing!” And there is truth to that, that something physical is better than nothing, the exception of course being something that injures you. But is certainly isn’t true that it doesn’t matter what you do as long as you are doing something. What you are doing 100% matters.

American Swing

Crossfit Stupid

Two Examples of Things Not Better Than Nothing…

Walking may be a good starting point for some but it isn’t as effective as resistance training and resistance training with 3-5 pound dumbbells isn’t as effective as lifting with intent and lifting heavy. Just as things like Spin, p90x, Zumba and BodyPump are not going to be as effective as a structured fat loss training resistance program. While all of the aforementioned may be better than nothing for health or for fat loss, there is definitely a right way and a wrong way to do things and definitely a right thing to do and less effective things to do.

“High Reps For Fat Loss, Low Reps For Gaining”

It is thought by some who knew enough that you needed to lift to lose fat, that if you were lifting it was going to be for high reps. This isn’t true. Some high rep lifts should definitely be in your programs but it isn’t because they are any better for fat loss than a 5 rep set, a 12 rep set or even a 1 rep set.

The amount of reps you are doing should be part of a greater program that includes a plan for why you are doing specific rep ranges but a good recipe for fat loss includes exposures to different rep ranges. This may include a couple exercises in the beginning of your workout for 6 reps each and followed by another couple of exercises at 15 reps each. No rep range is necessarily superior to another when it comes to fat loss. The short answer is you need them all the rep ranges, 1-20ish.

“All Exercises Are Equal”

Last one for this post and a kind of obvious one that tends to get overlooked. Isolating body parts does just that, isolates them and doesn’t recruit a lot of muscles thus doesn’t burn a lot of calories. You very rarely see exercises solely for biceps, triceps, shoulders etc in an effective fat loss program because they simply don’t hit enough muscles to warrant a lot of calorie or energy expenditure.

Compound, multi-joint exercises should be the foundation if not entirety of fat loss programming. They make you stronger, work more muscles and burn more calories.

For more details on fat loss training and the blueprint/hierarchy of fat loss training, Twoguns Training Systems will be holding a Hierarchy of Fat Loss Training Seminar where we detail what exactly is the formula for successful fat loss and guaranteed results. It is a cant miss. Find out more information HERE.



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