Sure, you may get a nice "pump" from doing a gazillion pushups and bicep curls, and that may lead you to feeling like you're making progress, but you're not activating and breaking down the right muscle fiber types to build new muscle tissue. Fat and muscle are two different elements of the body. Out of the all bodybuilding myths on this page, this is probably the easiest to fall to 'cause it seems like common sense that working out more should equal more results, right? If your dream is a flat stomach and a thigh gap, what you need is a weight loss plan, not 100 crunches and 100 squats every morning. Calories. In fact, following them doesn’t do nearly as much to speed your progress as you may think, and it might even be slowing you down. Going deeper into the myth. It's understanable - you're a raging noob who wants to get down to business and finally put some meat on your bones and you're motivated to hit the gym every day cause you're a badass like that. Whilst a calorie deficit = fat loss. This myth hinges on people’s belief it’s important to have a steady stream of amino acids available to not lose muscle. Scientifically speaking, muscle pumps have nothing to do with the muscle building process. Unfortunately (or … Poor Sleep, Poor Performance In addition to the many ideas that are not important for making great gains, my book lists the few that are. There are a certain number that your body needs in a day to maintain all its current functions at the body weight you are now. Avoid Common Beginner Traps & Always Follow a Science-Backed Program, lower your overall bodyfat through dieting and/or cardio. Topics: Amping up your reps isn't going to do anything. The suggestion is always the same - that exercise is the be-all and end-all of shedding pounds and getting the body you desire. The Myth: Lifting Heavy Isn't Good for Weight Loss. Meaning, you can't burn fat by targeting a certain muscle group. He is the owner of Performance University International and the author of Strength Training for Fat Loss and Building Muscle and Performance.Nick trains a select group of clients and athletes, and runs a mentorship program for fitness professionals in Fort Lauderdale, Florida. After a large high-protein meal, amino acids trickle into your blood stream for several hours. Image Source: Muscle Research. Myth: Fasting causes muscle loss. As a dietitian, my biggest pet peeve is the idea that calories are all that matter when it comes to losing weight and being healthy. Nick Tumminello is the 2016 NSCA Personal Trainer of the Year. Myth #7 - Fasted Cardio is Superior for Fat Loss. For a short time you feel and look bigger and more ripped. Obviously, we can see the powerful effect that sleep has on muscle recovery and growth. And that’s when you fall for the tricks that hold back your progress. To understand why, let's think back to how you actually build your muscles. And to anyone that I may have inadvertently encouraged to develop diabetes as a result, please accept my apologies. The more you train, the bigger and faster your muscle gains. So even if you do somehow manage to lose 5 pounds of muscle while dieting, whether it’s due to an illness, extremely low protein intake or lack of resistance training…you’re guaranteed regain that loss once you begin eating normal and resume resistance training. Doing high reps with a light weight may be an occasionally ok strategy for rare unique situations (injury, endurance/sports training, etc), but when it comes to effective muscle building and/or maintaining muscle mass on a fat-burning cycle, high reps are a waste of your time. You see, muscle loss is transient. If there’s spillover, your waistline spills over. 5 Myths About Fat Loss That Will Break Your Heart. If you exceed that number, you get fatter (unless you’re lifting weights and eating to fulfill a particular macro count for muscle gain). Thus, you can’t be in an excess of calories and a deficit at the same time. Yes, this is because people have some terrible misconceptions about fat loss. The ONLY physical way to lose/burn fat and therefore make your muscles appear more defined/toned/ripped is to lower your overall bodyfat through dieting and/or cardio. So although fixed rest times may be appropriate for other fitness goals, for building lean muscle mass it's not the best approach. The above bodybuilding, muscle-building and fat loss myths are just the beginning when it comes to misleading advice in the fitness industry, and like I mentioned you've got to be careful from where and whom you take your advice from. A 2011 study published in Obesity found that police officers who followed a diet that had them consuming most of their carbs at dinner lost more weight (especially around their waists) than a control group eating carbs earlier in the day. 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