Are old outdated fitness myths keeping
you from losing weight, I'm going to tell
you three of the biggest myths about
weight loss that are holding you back
from getting results and what to do
instead. Good morning what's up! I'm
Melanie Ash of MelanieAshFitness.com
I'm a personal trainer, a Fitness
nutrition specialist, a weight management
specialist and in women's wellness enthusiast.
Today I want to talk
about three fitness myths that might be
keeping you from getting results from
your diet and exercise program, and I'm
also going to tell you what you should
do instead and I want you to stay tuned
because I have a very special event
coming up this week that's free and if
you're feeling a little stuffed with your
results or you're looking to take your
diet and exercise routine to the next
level, you want to know what works you're
going to want to check this out. So be
sure to stick around until the end, after
I go through these three fitness mix
because I'm going to tell you all about
that and how you can take part. Three of
the most common diet and exercise myths
that are keeping you from losing weight.
Myth number one: You shouldn't eat more
than 1,200 calories a day. Myth number
two: Is that you need to work out for at
least an hour a day and do mostly cardio
when you work out. Myth number three: You
can't get results from a program that
isn't punishing. No pain no gain right?
Those are three old outdated myths, they
are the old way of thinking and there is
a new way of thought in town that
actually works. So I'm going to break
down each of those three myths now and
tell you why they don't work and what
does work instead. Myth number one: you
shouldn't eat more than 1,200 calories a
day. To be realistic most women need a
lot more calories than that just to
function, just to get your body through
the day. It's a great way eating less
than 1,200 calories,
it's a great way to send your metabolism
tanking, to end up exhausted, to have
cravings go through the roof, to feel
like crap and did not be able to stick
to that super low calorie diet, which
either leads you to binge or give up all
together and you're never going to get
results from something that you can't be
consistent with long-term. So for most of
you 1200 calories simply isn't enough,
here's what she should do instead. The
new way of looking at your calorie
intake eat as much as you possibly can
while still losing weight. You've got to
know how much energy you use, so what is
the amount of energy your body uses your
resting metabolic rate. Factor in your
activity level how much do you move, do
you sit all day or are you up on your
feet, and how much you exercise and then
create a small calorie deficit. Aim for
about a half a pound of weight loss of
weeks, so just a small deficit every day
absolutely will get results over the
long term. If you can stick to that and
lose a half a pound a week you're going
to get much better results, over several
weeks and months than trying to eat 1200
calories a day; not being able to stick
to it, binging on weekends and creating
no calorie deficit and not losing anyway.
So that is a myth and the way to fix it
is to know what you need to eat for your
body and your goals and creating just a
small calorie deficit, something
realistic that you can stick to and be
consistent with. That second myth working
out an hour a day and doing mostly
cardio is the best way to lose weight.
Uh-uh here's why, very few of us have an
hour a day to work out. Even if you do
cardio isn't the best way to do it,
steady-state cardiovascular activity
especially for a period of time like an
hour, teaches your body to be really good
at conserving energy. It doesn't actually
burn a ton more calories, what you need
is muscle. You need to strength
train, you need to stoke your metabolic
fire by challenging your muscles and
that
doesn't necessarily mean you're going to
need to work out an hour a day. The other
thing about an hour a day and mostly
cardio is that you set your body up into
a place where in order to even maintain
your weight you have to keep doing that,
like forever. Most people can't, which
sets you up for putting weight back on
once you think you're done and you stop
working out or running for an hour day
or whatever it. The new way of looking at
fitness and exercise move your body
daily; I want you to get up, I want you to
walk around, and watch or play with your
kids. Think of just moving regularly and
then get in the gym three days to six
days a week, depending on your schedule
depending how much time you have and how
much you like to work out and mostly
strength train you've got to lift weights.
Now it could even be bodyweight
exercise even yoga can be somewhat
strength training absolutely, but the
more you can lift and the harder you can
challenge your muscles the more you can
build lean muscle mass the more you
stoke your metabolism and the less time
you have to spend in the gym because
you're challenging yourself even more,
you can get in and get on with your life.
Keep your cardio short but intense,
intervals or high intensity you know
sprints things like that, 15 to 20 minutes
a couple days a week done. That's the new
way, you should not have to be in the gym
an hour a day six days a week running
absolutely not. Myth number three, you
can't get results from a program that
isn't punishing. Man.. this is one of the
hardest myths to break because so often
we feel like if we're not suffering and
if we're not miserable, the program must
not be effective. We must not be doing it
right if we actually enjoy this or if
it's really not that bad and that is
just not true. You don't need an extreme
diet, you don't need a punishing 30-day
workout program, going hard going crazy
intense for a few weeks and then you
reach your goal and you're done and you
move on with life right, wrong! Why?
Because it's consistent, long-term, habit change
that gets and maintains results. 30 day
programs, two week Detox's things that are
really short lived don't last. And they
might produce a little bit of what it
looks like on the surface results like
water weight loss, maybe even some muscle
loss, you might see the scale move but as
soon as you go back to living a normal
life you will put that all back on and
if you've ever done one of those like
quick fix starvation diets, liquid diets,
detox's or so on I know you've probably
seen this happen. So that is definitely
not the way to do it, anything that you
can't see yourself doing a year from now
it's probably not going to allow you to
keep the results that you get. Yes, you
can get results from those 30 60 90 day
programs but if you're suffering and
you're counting down the days until you
can stop doing it, you're probably going
to say bye-bye to those result results
another 30 60 90 days from there. The new
way; slow, realistic, sustainable habits and
behavior changes, that add up over time
to kind of alter your lifestyle. exercise
becomes part of what you do, making
healthy choices is just the way you eat,
it's not a special diet, that's the way
to truly get the results you want and
keep them. These little things might seem
insignificant in the moment, but over
time they add up and after a while you
create this momentum you don't have to
think about it so much, you don't have to
follow a meal plan, you don't have to
look at that 30 day program every day,
and how many sit ups do I have to
do today, you just live and exercise and
healthy eating fits in with your
lifestyle. Now Melissa here has a
question asking about p90x and whether
that counts, p90x is a great program and
i've never done it personally so i have
to tell you that i just know what i've
seen about it and i do believe that it
does incorporate strength training so
that's awesome. The only issue with
something like
P90x is that that is a program that is
on DVD, so once you've done the initial
program you're only going to be able to
do it so many times and keep getting
results. And what that means is you
either have to go to the next p90x or
you're going to have to take yourself
now and go to a workout program or join
a gym and continue to challenge yourself.
Your body will adapt to something like
p90x after you've done it once, maybe
twice, but you can only progressively
overload that so much before you become
adapted and you're going to need to find
something else more challenging. It's a
great program to start with and it
definitely can get your results but
again, when you finish that 90 days
what's next? If you're going to stop
working out or stop following the the
diet program that p90x recommends, you're
going to end up going back probably to
the body that you had before you did the
program. If it's something to get you
going and then you build on it then
absolutely that can work. So again three
diet and exercise myths that you need to
forget about because they're holding you
back from getting results. Myth number
one, you shouldn't eat more than 1,200
calories a day, baloney you probably need
a heck of a lot more than that. You need
to know how much energy your body uses,
create a very small realistic calorie
deficit, stick to that over the long term
and that's what works. Myth number two is,
that you need to work out at least an
hour a day and do mostly cardio uh-uh
it's a great way to teach your body how
to conserve energy, lose your muscle, and
burn yourself out. Get into the gym three,
four, maybe five days a week you can do
workouts as short as 30 minutes. If you
train hard and you strength train, keep
your cardio short but intense intervals
or hit for 15 to 20 minutes a few days a
week I'm telling you that's what works.
Myth number three, you can't get results
from a program that isn't punishing,
baloney. Any program that's punishing
isn't going to get you long-term results
you're going to end up burning out and
you're not going to want to stick to it.
Find the thing that makes you the least
miserable that you can see yourself
doing weeks, months, maybe
years from now, realistic habit change to
alter your lifestyle is the way to get
results and to keep them. So if you want
to know more about this, these new ways
of thinking. How you can actually
determine your energy needs so you're
eating enough calories without putting
yourself at risk of starvation mode, but
you're still gonna lose weight. If you
want to know how to design these types
of workouts to get you in out and on
with your life, so you don't have to work
out an hour every day. If you want to
learn about 3x factors that are holding
you back from getting results, the things
that you might not realize could be
affecting your weight loss, then please
please sign up and join me Wednesday
night, that's this wednesday night at
8:30 pm, eastern time. I am
going to be sharing with you, ten steps
that I personally use with myself and
with clients that gets results and
allows you to have them and keep them
long term. This is a live online
presentation so if you can't be there
live I will send you a replay, but I'd
love for you to sign up so that I can
let you know when we get started and i'm
going to be sharing with you some really
valuable information that you can then
use to design your own programming and
to start getting real lasting results.
I'll put a link here with this video to
have you sign up for that. I'd love to
have you join me I'll also be taking your
questions live so you definitely want to
join me live if you can. If there's anything
that you want to know about diet, about
nutrition, about what to eat before and
after a workout, what programs are best
for weight loss, what foods work well,
anything and everything I will be
answering those questions for you live. So
please, please, sign up I'll post that
link here with this video and i'll
also send you my free 10-step jumpstart
program handbook and it's going to
detail for you all of these ten steps so
you have them laid out in front of you
and you can start to finally end the
frustration over not knowing if what
you're doing is working or feeling like
you weren't sure which program is best
for you. This is absolutely going to answer some of those
questions for you, I think you'll find it
extremely helpful. It's a way to get
realistic long-term sustainable weight
loss without having to suffer or be
miserable or you know go crazy. So I hope
that was helpful for you I hope you'll
join me live wednesday night 830 p.m.
eastern standard time. Sign up in the
link here with the video be there live
ask questions, learn some things, I think
it's going to be a great big help. I look
forward to seeing you then, take care and
have a great day!
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