Fat loss myths

I thought I'd look at a few weight training and fat loss myths that regularly do the rounds at your gym - ofcourse I'll attempt to dispel them! We'll also give you the lowdown on a few exercise facts.

Spot Reduction Myth
Contrary to what the info commercials tell you, there is no such thing as spot reduction. Fat is lost throughout the body and its rate depends on genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs (in women and few men). Sit-ups, crunches, leg-hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.

High Repetitions Burn More Fat Myth
Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps). However, doing high reps as part of a periodised programme will help to provide a different stimulus to enable you to build muscle.

So doing high reps themselves won't burn more fat because when you weight train (with a typical set lasting between 20-30secs) your muscles utilizes carbohydrates after the initial ATP and CP stores have been exhausted after the first few seconds of intense muscular contraction. For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (eg. Gluteus Maximus and Quadriceps) to burn even 50% fat; fat requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat. The ideal program for fat loss would include the combination of proper diet, weight training (with a moderate rep range) and cardio exercise which lasts 30mins or more.

Diet & exercise Facts
Without Exercise
- there is NO toning effect
- greater likelihood of regaining weight
Exercise is the leading predictor of long term weight maintenance
Exercise or activity must be performed most days of the week.
Aerobic Exercise: Progress to at least 45 minutes, 60-90 minutes

With a typical exercise program, it is common to maintain weight yet lose fat and gain muscle
- Girth can decrease since muscle is denser than fat.
- A sheer gain in muscle results in a lower percent of body fat
- Improvements in diet may be needed for substantial loss of fat

Combination of anaerobic and aerobic activity.
Intense anaerobic exercise increases the metabolism hours after exercise
Intense exercise (eg. weight training, plyometrics, sprints) can increase metabolic rate for hours after the vigorous workout.
*Aerobic exercise burns fat during exercise, but has little effect afterwards
Aerobic exercise should begin "light" and progress to "somewhat" hard throughout the first few weeks

Weight training
-Restores muscle that had been lost over the years of a sedentary modern lifestyle.
One pound of muscle can burn 30 to 50 Calories a day
One pound of fat burns only 3 Calories a day