5. Thinking that any form of exercise is going to make you fat.

Are you serious trainers? Are you really going around saying cardio is going to make you fat? Are you really going around saying that movement of any kind is going to make you fat. Last time I looked, it was the sitting we are doing for 8+ hours a day in offices, cars, couches, and coffee shops that is making us fat. But no, thanks to you I get emails like this one.

“Hi, I was following so-and-so and she/he said cardio is going to make me fat and I should do weight training only. Ever since I cut out my cardio I gained 5 pounds and I don’t think it is muscle. Can I add cardio in with the weight training? Will that hinder my fat loss? Thanks”

Be careful what you are writing out there trainers, sadly people are listening.

4. Assuming 25 minutes of high intensity interval training erases the 12 hours you don’t move.

Here is a quick sobering fact.

140 pound 5’5 female burns 60 calories an hour while seated.
170 pound 5’10 male burns 70 calories an hour while seated.

A little muscle and EPOC will barely makes a dent in those stats. So if you want to increase the burn and fat loss you are going to have to do a lot better than that.

3. Thinking healthy food is somehow devoid of calories.

I don’t know if you realized this or not, but a handful of almonds contains roughly 200 calories. Good fat or not, just 8 handfuls of almonds can be some female office workers calories for the whole day. Sweet potatoes, walnuts, quinoa, sprouted breads, olive oil, etc. You want to eat it, great. It being healthy doesn’t mean its okay to overeat. You aren’t going to magically not get fat off of quinoa because it’s the better choice.

2. Not sleeping.

Expect a more detailed look in the future at this because the research in sleeping and problems with weight gain and reduction are very solid. Here is a snippet from one of these types of studies.

When spending 4 hours in bed, the participants had mean leptin levels that were 18% lower (2.1 ng/mL vs. 2.6 ng/mL; P  0.04) (Figure 1, part A) and mean ghrelin levels that were 28% higher (3.3 ng/mL vs. 2.6 ng/mL; P  0.04) (Figure 1, part B) than when the participants spent 10 hours in bed. The ratio of the concentrations of orexigenic ghrelin to anorexigenic leptin increased by 71% (CI, 7% to 135%) with 4 hours in bed compared with 10 hours in bed. Sleep restriction relative to sleep extension was associated with a 24% increase in hunger ratings on the 10-cm visual analogue scale (P  0.01) and a 23% increase in appetite ratings for all food categories combined (P  0.01) (Figure 1, parts C and D, and Table 1). The increase in appetite tended to be greatest for calorie-dense foods with high carbohydrate content (sweets, salty foods, and starchy foods: increase, 33% to 45%; P  0.06) (Table 1). The increase in appetite for fruits and vegetables was less consistent and of lesser magnitude (increase, 17% to 21%) (Table 1). Appetite for protein-rich nutrients (meat, poultry, fish, eggs, and dairy foods) was not significantly affected by sleep duration (Table 1). When we considered the changes in ghrelin and leptin in an integrated fashion by calculating the ghrelin-to leptin ratio, the increase in hunger was proportional to the increase in ghrelin-to-leptin ratio (r  0.87) (Figure 2). Almost 70% of the variance in increased hunger could be accounted for by the increase in the ghrelin-to-leptin ratio.


1. The Pecan Bacon Beer Pie

http://thisiswhyyourefat.com/

Get un-fat here.

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