3 Fat Loss Misconceptions BUSTED

By April 23, 2013Fat Loss, Health

There is a lot of misinformation floating around out there in regards to the best ways to lose fat fast.

Unfortunately, a lot of people believe the hype about the latest fad weight loss gimmick and end up wasting a lot of time on something that just won’t WORK!

Many of the products and strategies being touted today are not much different than the ones marketed for the last 20 years.

But I know you’re not one of those individuals that falls for a bunch of phony promises because you’ve got me on your side. 🙂

Today, I’m going to smash THREE of the most common misconceptions when it comes to losing fat, toning up, and looking good in your skinny jeans.

Misconception #1: The “Fat Burning” Heart Rate Zone in Cardio

What it’s supposed to do: Supposedly, exercising at a lower intensity will end up burning fat, since you are using more of your fatty acids as the main energy source.

What Really Happens: When you exercise at low, moderate, or high intensities, you are burning both fat and glucose (stored sugar in your blood, liver, and muscles,) but at different proportions.

Low-intensity exercise does burn more fat compared to glucose, but what is doesn’t do is burn a lot of CALORIES.

And that is the main purpose to fat loss: burning more calories than you are taking in.  The fat burning zone continues to be a topic of debate due to its ability to burn fat, but not burn a lot of calories.

What You Should Be Doing: Moderate to higher intensity exercise.  Both moderate and high intensity exercise burns a greater proportion of glucose compared to fat.  But it makes up for it by burning a TON more calories.

And when it comes to fat loss, well, that is the name of the game!  Besides that, higher intensity exercise burns more calories AFTER the workout is over, due to the increased oxygen and nutrient demand.

So it keeps your metabolism elevated in order to “repay” its debt – mostly by using your stored fat.  And this “after burn effect” can last anywhere between 24, 48, or even 72 hours!

So you turn into a fat burning MACHINE!

Misconception #2: Do High Reps for Toning, Low Reps for Strength

What they say: To tone your muscles you should do low weight and a lot of reps (15-20+), and to strengthen you muscles you should do high weight and low reps (4-10).

What really happens: There is no better way to get stronger, LEANER, and toner than by using a wide range of reps when lifting weights to stimulate both the slow twitch and fast twitch muscle fibers in your body to help with overall results.

Here’s the deal: Strength training builds and maintains lean muscle mass on your body.  And lean muscle mass is your metabolism-boosting tissue!

In fact, if you have a lower amount of lean mass and higher fat mass, then chances are, your metabolism may be in the toilet.

Include a little bit of strength training and you will find you have definition in places you didn’t even know existed, plus, you may find you’re hungrier during the day.

This is a good sign that you have boosted your metabolism by increasing your lean muscle mass.

Misconception #3: You should ALWAYS Exercise on an Empty Stomach

What they say: Working out on an empty stomach will help you burn more fat, and burn off all the excess calories from the night before, therefore leading to greater weight loss.

What really happens: Yes, you may burn fat using this approach, but there is something else that happens and it may be detrimental to your overall weight-loss success.

Exercising with a little bit of food in your stomach, allows for the stored energy to be released and burned during exercise.

However, when you exercise on an empty stomach, not only are you hungrier, but you are not able to give 100 percent effort toward that workout.

Best Advice: Eat something small – that includes both protein and carbs – about an hour before your workout.

This will supply your body with the necessary nutrients to fuel your workout, and give you the extra push that you need for maximal effort.

And this should help you burn more calories, lose more weight, and burn a lot of fat in the process.


There you have it!  Three of the most common misconceptions in regards to exercise and fat loss.

Although there are many others, these are the top THREE that always comes to trainers’ attentions when working with anyone – from beginners to advanced exercisers.

You shouldn’t believe all the hype, especially in regards to the best way to burn fat.  Research constantly discovers new breakthroughs every day in regards to fat burning, weight loss, muscle building, and so on and so forth.

In order to burn fat and lose weight, you need to burn more than you take in, through both diet and exercise.

Stay tuned and we will bust some common misconceptions in regards to the best foods you should eat to burn fat!

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