Myths regarding Fat loss and Muscle Gain you don't know

Alright so, I have been in the fitness industry for 12years as an athlete and 8 years as a coach now and to this day, I get same type of questions when it comes to fitness, or Fat loss and Muscle gain if I’m being honest. I have answered many of them in my videos on Youtube (do check out my channel) and also on Instagram. What I realised was that people are not unaware, they are actually confused because of so much information on the Internet. Everyone is a nutrition expert or a “DM for Coaching” type coach. Not me though…. Those who have been following me know that I am a well informed, certified nutritionist with ZERO tolerance for BS!!
So with that positive note, I urge you to start making smart decisions when it comes to your health and fitness, starting with, reading this tiny blog!

Myth 1- Muscle gain and Fat loss can happen simultaneously.

Really?? Well, that’s a shock! Huh! Means I have been wasting my time doing cycles of Lean gain and Fat loss yeah? NO! The reality is that yes, it does happen and it is known as ‘Body recomposition’. What most people, especially the younger generation forgets is that BODY RECOMP only happens in 4 cases :

1. You are an absolute beginner - Yeah! This is the stage when you actually lose fat and build muscle at the same time and it lasts for about a year in most cases that is if your diet and training, or at least one is on point.

2. You are on Steroids - Let’s be honest here folks. Your favourite “Natty” influencer, who keeps gaining muscle while losing fat even after 6-8-10 years of lifting….. WOW, they’re defying Science and nature. Truth is, they are lying to you. They are actually using some form of Performance enhancing drugs (SARMS, Anabolic steroids) to do this body recomp and you on the other hand, truly natural and putting in insane amount of work in your physique, still stuck not looking like them, end up thinking that maybe you just don’t have good genetics or that they’re better than you. Truth is only one thing that, they are better liars.

3. You are getting back to the gym after a really long break - Yep! This is similar to when you were a beginner (point 1) but recomp in this case lasts hardly for 2-3 months. It is also known as Muscle memory. You start working out, muscle comes back, metabolism fires up and starts burning stored fat. That’s it.

4. You are truly Gifted! - This is rare but I have seen this happen with some people. Some people are just capable of burning fat and gaining muscle at the same time but even in that case, process and gains are very slow.

Myth 2 - Supplements are necessary for results.

Answer to this is YES and NO. If your diet is on point, training and recovery is good and you’re consistent, then for sure supplements are not necessary but can be helpful to fill in the gaps in your nutrition (if any) and help upgrade your performance and results. But if diet, training and recovery are not good, no amount of supplements can ever make up for them. Are supplements good?- YES. Do they really work? - Yes. Are they absolutely necessary? - Only some, and they are - Multivitamin, Omega 3 (EPA/DHA), Collagen, Creatine Monohydrate, Magnesium and Vitamin D3.

BUT!!!!! I will say this once again - These supplements are only necessary if there are gaps in your nutrition. If you are getting all the vitamins and minerals from your diet then you don’t need any. Although, the world we live in today is too fast and food quality has gone down, so gaps in nutrition are always there and this is the harsh truth. So I always recommend taking at least Vitamin D3, Multivitamin and Omega 3 to all my clients and in general everyone. Creatine too if you’re physically active and want good performance in the gym/track.

Myth 3 - Home cooked food is nutritious enough.

Well……Not true. Sorry parents, but it’s time you all face the facts. Home cooked food like Dal (Pulses, lentils), Roti (Whole wheat bread), Rice, Nuts - they are not as nutritious as you think. For example, every parent in India is convinced that Dal is high in protein, and they are right. Yay for parents! But they don’t see that 100gm of raw Dal has around 18-20gm protein, but also has 75gm carbs on average. And the most important fact they neglect is that after cooking, that 100gm raw dal Triples in volume. So basically, to get just 18-20gm protein from your favourite Dal, you will have to eat the 5-6 cups (katori) of it and that also in one meal. Now think about eating that 2-3 times a day just to get basic protein needs for an average female or male.

Is it Smart?? Sorry parents but it’s foolishness. Right way is to still eat Dal the regular way; 1 cup with rice/roti but also add an actual protein source with it like Low fat paneer, or egg whites/chicken if you eat non veg along with Salad on the side. That way you’re eating a complete balanced meal, full of Micronutrients and Macronutrients.

Small adjustments can make big changes in lifestyle and health without replacing your favourite food. And Parents, please eat protein.

Myth 4 - Fats make you fat!

WRONG! WRONG! WRONG! Fats DO NOT make you fat. Excess food makes you fat. In fact, you need fats in your diet to maintain the hormonal balance, joint health, brain health and heart health in your body. And yes, having fats in your diet also helps with fat loss or Muscle gain (depending on gaol). You need healthy fats ; Unsaturated (poly & mono) and Saturated fats. Trans fat is what actually harms you. Good healthy fats regulates hormones in the body so everything keeps working fine, makes sure brain and heart are good, arteries unclogged and since hormones work properly, you will be able to put on muscle or lose body fat efficiently. It’s when you eat excess calories of anything that makes you fat. Doesn’t matter then if it’s good fat or bad, it’s carbs or protein…… eat excess calories above your maintenance level and you will get fat. (Click here to calculate your Maintenance calories and current Body fat percentage).

And since we’re talking about fats, Please do not avoid GHEE!! It is one of the best fats available and has fat burning properties, makes your bones strong and provides energy.

Myth 5 - Women and Men can get same results from same programs.

How is that even possible?? When Men and Women have such different bodies, how can they get same results from same programs?? Use your common sense. Men have 10-20 times mire testosterone on average than women and as we all know from basic biology, Testosterone is the hormone responsible for muscle growth and it also enhances fat loss. Women on the other hand have higher Estrogen, a hormone responsible for facilitating breast tissue development and vaginal health along with regulating menstrual cycles and supporting pregnancy.

Women have the ethereal power of producing life itself and for that their body needs to be a certain way ; fat tissue in lower abdomen, heavy hips and thighs to support the weight during pregnancy and fat storage in chest area for breast development.

My point is, both human bodies, males and females, are unique in their own way and needs to be treated as such. A fat loss plan that works for a guy might not work for a woman and vice versa. Menstrual cycles alone regulates hormones in females in such a way that the dietary and training protocols needs to be changed accordingly whereas for a guy, they can stick to the same fat loss plan for 8-12 weeks straight No problem.

So Men, if you are training any female (client or related to you), please make sure to think like them, understand how their body works and then move forward. And Ladies, do not follow just any random plan or any random guy giving general fitness tips. Research, Ask, then move ahead.

So, I hope reading these myths have made you understand that although fitness is not rocket science but it’s not child’s play either, coz if it was, Why would I have spent over a decade studying in the field?? 😏

FYI, if you need my help with your current diet or need me to coach you towards your fitness gaols, whatever it may be, hit the whatsapp button and drop a text and I will give you a FREE assessment / consultation, no strings attached.

Peace ✌🏻.