Sussex Performance Centre

The Fat Loss Myths You Should Know About

Fat loss is a goal that features regularly at the top of most people’s list. Here are some fat loss myths you should stop doing right now.

Reducing your level of body fat requires three things: the right mindset, consistency with diet and training frequency. However there are some common myths that could be negatively impacting your fat loss efforts.


Thinking more is always better.

When most people start a fat loss quest, they assume performing more is the most productive method. More training, more sets & reps, more conditioning, more sessions and so on.

Many people fall into the trap of working themselves into the ground to get the body they want. This is because we are all inpatient and want to accelerate our results. The problem is if we do not manage our training volume and nutrition effectively, we can increase unnecessary stress on the body.

Our body only has a limited number of resources to recover. If we train too much, too often with too little fuel, our bodies will usually tell us in one way or another that we’ve gone too far.

You must starve yourself to lose weight.

Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer-term weight gain.

The main problem is that this type of diet is too hard to maintain. You may also be missing out on essential nutrients as crash diets can be limited in the variety of food consumed. Your body will be low on energy, and may cause you to crave high-fat and high-sugar foods. This can lead to eating those foods and more calories than you need, causing weight gain. Check out our Why Is Protein So Important? article.

Performing conditioning before resistance training.

Performing conditioning before resistance training will almost always negatively affect your strength, endurance and muscular contractions. It is best to save conditioning for the end of your sessions or to split the sessions separately. Check out our Top 3 Core Exercises article.

Foods labelled ‘low fat’ or ‘reduced fat’ are always a healthy choice.

Be cautious. Foods labelled “low fat” have to contain no more than a specific amount of fat to legally use that label. If a food is labelled as “low-fat” or “reduced fat”, it should contain less fat than the full-fat version, but that doesn’t automatically make it a healthy choice: Check the label to see how much fat it contains. Some low-fat foods may also contain high levels of sugar. Check out our Should You Eat Carbs? article.

Stop lifting heavy weights if your objective is to lose weight.

You have probably heard before; heavy weights for muscle, light weights for burning fat. Well ladies and gentlemen, this is wrong. Training exclusively with high reps (20-plus) will provide little stimulus to the body, especially to the type-2 muscle fibres most responsible for muscle development. Remember, more muscle equals a greater calorie burn throughout the day.

When training our clients for transformations, we place a strong emphasis on developing muscle mass and strength through weight training. We do this by using a variety of rep ranges using the heaviest weight that is appropriate for the client’s technique and body.

By skipping all heavy lifting when training for fat loss, you risk losing muscle mass and slowing down your overall metabolic rate. If you strength begins to drop when you are on a diet, you must be aware that something may not be right (sleep, diet or training recovery). It is therefore important to monitor your strength levels in the 5 – 15 rep range to asses your progress when restricting calories.

Want to train with the best personal trainers in Worthing and get a taste of the real SPC training experience? Contact us today to find out how we can help you .

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