I am going to attack two fitness myths that you probably think are true! Before we dive into our newsletter, remember to continue to send over your fitness questions! Check out our blog for previous editions of the newsletter => https://resultsperformancetraining.com/latest-news/

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Myth #1:  – The Fat Burning Zone

This myth is so old it’s dug its claws into our beliefs. Claims that exercising at a certain sub-maximal levels shreds fat are false. It’s all about overall calories burned and your diet. So where did this myth come from?

Technically, there is a level of “exercise” that prefers fat. At low respiratory exchange rates, your body primarily uses fat for energy. As exercise intensity increases, you shift towards utilizing carbs – they’re a better source of quick, efficient fuel. But guess what? Just existing – sitting at your computer, doing the dishes, driving to work – all prefer fats. You’re not really burning anything. And neither is your sub-maximal hour on the elliptical.

What to do instead – Get control of your diet first. Focus on fibrous and protein-dense foods to limit hunger. Practice portion control and drink more water. Assuming you don’t change anything at the gym, a simple drop in caloric intake can help. To accelerate results, combine muscle-building with energy expenditure during your workouts.

You want to squeeze the maximum benefits out of your precious gym time. You’ll burn more calories with high intensity interval training or circuits than steady-state cardio. Resistance training builds muscle, which elevates your overall metabolic health when you’re not at the gym. And you don’t have to kick your steady-state cardio to the curb – on off days it helps with recovery and simply getting moving. Choose an activity that works for you. Make it fun, and make sure it is safe!

Myth 2: The Keto diet burns more fat than anything else

The low-carb, high-fat method that Keto has popularized isn’t new. Anyone remember the Atkins diet? The idea behind these diets is to put the body into ketosis –  a state that mimics starvation. The big issue is that it takes 3-5 days, sometimes even a week, to truly enter ketosis. You have to literally fight through signals of “I’m actually starving” for a week, somehow function at work and as a family member, and keep it that way. It can work for those who are willing and able, but it’s absolutely not necessary for fat loss. It is not better.

Your body is already burning fats during regular existence. The real trick is limiting intake. Sure, you might be able to extend the threshold of exercise during which you burn fat. But you could also just eat clean, control portions, build some muscle, and actually enjoy food every once in a while.

Ketosis confuses people into thinking it’s a magical fat burning solution. While it can shift the energy source (since no carbs are available) during exercise, it can also limit muscle growth at the start. It works for some, and it doesn’t for others. It’s all about working with your lifestyle instead of battling against it.

If you want to work with a coach who understands your individual needs, start off with the no charge one-on-one success session. We want you to experience the difference, and we’re here to guide you towards your results. We offer three different services  – Group Personal Training, Semi Private Training, and one-on-one training. Email or text (757) 589-7028 to learn more!

Detric Smith, CSCS, ACSM EP-C, Precision Nutrition Level 1