Myths
M: Dietary Fat Makes You Fat.
A: Dietary fat actually has no correlation with body fat. In fact, excess carbohydrates are a more common culprit because of their effect on insulin levels- an anabolic hormone which will act to both gain muscle and increase fat storage (which would have been optimal during early human times). However, the largest contributor to bodyfat gain is an excess in calories; when your calories ingested during the day > your calories expended through metabolism and exercise. In fact, there is a new, cutting-edge nutrition program that calls for up to 60% Fat / 5-10% Carbohydrate (all from vegetables) / 20-25% Protein. If you are interested, it is called the Anabolic Diet and is extremely interesting.
M: Saturated Fats Are Bad Fats.
A: Saturated fats are similar to unsaturated fats in the sense that in excess quantity, they have detrimental effects on the human body. Further, combined with a diet high in high-glycemic index carbohydrates (which will trigger multiple insulin spikes during the day), saturated fats are to be avoided. However, when saturated fats are eaten in moderation, and in about the same quantity as unsaturated fats, along with a diet lacking or consisting of many low-glycemic carbohydrates..one should not worry.
M: Excess Protein Can Cause Kidney Failure.
A: While excess protein may cause extra stress on your kidneys, in comparison to other toxins absorbed by the average person, the effects are minimal and most likely diminished by the positive effect of high protein diets. Alcohol, animal growth hormones, pesticides and other daily encounters are far more harmful to the human body.
M: Creatine Is Dangerous and Unstudied.
A: Creatine is the most documented, studied and clinically tested supplement in the industry. There have been multiple studies that show its great effectiveness. However, like anything, 10 years in the future there may be new information founds- the same applies to the use of mercury as a toy in the 1950's, and the use of asbestos in building for many decards. Information can change. However, there is not widespread cancer from both above despite the contact of those substances with many of our parents. The best idea for creatine is to follow the dosage guidelines, not do the loading phase and drink plenty of water to reduce stress on the excretiory system.
M: High Reps (12-15) Tone, Moderate Reps (6-12) Build Mass and Low Reps (1-5) Builds Strength.
A: While there is a hint of truth in the above misconceptions, the effects are minimal. High reps do generally require the burning of more calories, because of the longer timeframes, the higher heartrate and consistent workload, but the effect is minor. More important to toning, is the balance of calories. Toning is not a process a muscle undergoes, yet it is a result of fat being removed from covering the muscle and giving extra definition in doing so.
As far as mass goes; all rep ranges are equal contributors and should all be utilized. The most important factor in gaining mass is a caloric excess, NOT what program you are on. It is true that more hypertrophy occurs in the middle rep range and that more CNS recruitment for strength occurs in the low rep range but again, the difference is small.
Let me know if you agree or disagree.
Saturated Fats Are Bad Fats
Saturated Fats Are Bad Fats
Yes they are--or they are far worse fats than unsaturated fats.
Saturated fats contribute to Arteriosclerosis and should be used in extreme moderation.
This one is not really a myth.
I agree with the others mostly. Another myth is that if you eat calories before bed that will make you fat. This is only true if you are eating too many calories to begin with. There are studies that say people who don't get enough sleep tend to be obese and there are studies that say that people who eat before they go to bed have disturbed sleep. But it's all about the too many excess calories AND on a regular, ongoing basis that leads to unhealthy weight gain.
My thoughts, anyway.
Yours,
Cameron
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Just to add, Saturated fats
Just to add, Saturated fats are the one of the leading causes for high cholesterol. Saturated fats increase your LDL (bad cholesterol) and lower your HDL (good cholesterol).
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That is fair to believe, as
That is fair to believe, as the *facts* about saturated fats has been shoved down the public's throat by the media.
Here are two interesting reads:
http://blog.wellnesstips.ca/blog/index.php/?p=102
http://www.musclehack.com/the-saturated-fat-cholesterol-myth-destroyed/
If you want, do some research on the misunderstanding of saturated fats and the bias in the food industry. Many polyunsaturated fats that are thought to be healthy, are infact the most dangerous because they consist of extremely long chains of fatty acids.
Think of it this way: humans survived on red meat for millions of years and evolved on a diet based around red meat (be it bison, deer, cattle, whatever). It has only been within the last 10000 years of a multimillion year history that wheat and vegetables have become the center of the human diet. Ironically, we are now seeing increased numbers of cases of obesity, heart attack and cancers. What has changed? We are converting to consuming a diet of carbohydrates (processed being the absolute worst) and genetically engineered and modified foods that our bodies are unable to digest. Just think, is it more *natural* for a human to go out and hunt down a deer and eat it with the saturated fat, or is it more natural for a human to extract olive oil from olives using a pretty complex mechanical process?
Regardless of what you end up believing, it's food for thought
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MS19 is getting at
MS19 is getting at something.
I often also refer back to ancient times when humans had to hunt for survival.
No longer are our bodies tested by these physical challenges. Running Sprinting, Explosions of energy to win the struggle between predator and prey.
This is why sprinting & interval training is now the number one choice for fat loss. Think about it, is doing 10,000 repetitions of the same exercise natural? (Long Distance Cardio)
You need to put your body through some metabolic challenges!
As far as these myths go, I'll agree the saturated fat are a new 1 for myself, but the rest seem to be pretty dead on for myths.
I tend to think back to our ancestors, ask myself how did they live? There were no processed foods back then, only natural food.
Another thought.
lol and if anyone has beef about interval training / sprinting. All you have to do is compare the physique of a sprinter to a marathon runner.
I know I would rather take the chizzel'd body of a sprinter over the scrawny body of a marathon runner.
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Hmm. I prefer to rely on
Hmm. I prefer to rely on Harvard University for info on this (and this is not "the media").
Check what should be considered the inside scoop on such things--the Havard School of Public Health.
Read what they have to say about fats and cholesterol.
There you will read things such as, "Our bodies can make all the saturated fat we need, so we don't need to eat any of it. That's why saturated fat can be in the bad category—because we don't need to eat any of it, and it has undesirable effects in cardiovascular disease. In the United States and other developed countries, saturated fats come mainly from meat, seafood, and whole-milk dairy products (cheese, milk, and ice cream). A few plant foods are also high in saturated fats, including coconut and coconut oil, palm oil, and palm kernel oil. Saturated fats boost total cholesterol by elevating harmful LDL. Like all dietary fat, saturated fat also raises the protective HDL. Unsaturated fat is much preferable since it lowers the bad cholesterol and raises the good."
I'm not too impressed with comments about our ancient ancestors whose life span was not impressively long for all sorts of reasons.
Well, those are some thoughts or some food to chew on.
Yours,
Cameron.
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"I'm not too impressed with
"I'm not too impressed with comments about our ancient ancestors whose life span was not impressively long for all sorts of reasons."
- This is due to lack of many other things, not just diet. Compare the average persons weight in the united states now, to 100+ years ago.
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"More important to toning,
"More important to toning, is the balance of calories. "
I like that line.
nice post MS19
Agreed Great Post!
Agreed Great Post!
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I saw on the news images of
I saw on the news images of adventurers going to the south pole. They were eating chunks of butter to fuel their journey; not olive oil; not margerine; butter.
Eggs not necessarily
Eggs not necessarily bad.
Read up also the Harvard Public School of Health on eggs.
One egg a day is fine, studies show. Studies haven't shown more eggs a day are okay though.
Yours,
Cameron
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When it comes to eating eggs
When it comes to eating eggs there given a bad rep through the media, but you still need to watch your intake.
for exmaple I eat 4-6 eggs every day for the last year and my cholestrol is perfect. But you need to know your body, everyone is different. I wouldnt recommend for everyone to eat 4-6 eggs daily.
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