Updated: Aug 19, 2019
This post is exclusive to our email list so, it starts with Lie # 2 if you'd like to be an insider
Now on to LIE #2
Lie #2 BEING LEAN MEANS YOU'RE HEALTHY
Being Super lean means your healthy.
Many people think that because your lean and look healthy and are not overweight, you can eat an unhealthy diet and be okay. This is simply not the case. It is possible to be skinny fat, meaning you have many of the same biomarkers going on as someone in the obese category, visceral fat around organs, atherosclerosis, insulin resistance etc.... So you see diet is still important even though your body may handel food differently as far as body-fat storage.
The other thing is being SUPER LEAN think bodybuilder, figure competitor is actually in the unhealthy range and you risk doing damage to your internal organs if you stay that lean for extended periods of time.
For Women anything below 14% Body-fat your putting yourself at health risk.
Low (Increased Health Risk) <14
For Men anything below 8% Body-fat your putting yourself at health risk.
Low (Increased Health Risk) <8
So how do figure competitors get to 12% or less? Because they only stay at that leanness for a short period of time a week at the most. Then they usually hover in the 15-17% BF if they are a professional which is consider healthy.
" What health effects result from having an extremely low body fat percentage? The attempt to reduce body fat by extreme measures not only leads to decreased exercise performance, but it also can lead to severe health complications. Nutrient deficiencies and fluid/electrolyte imbalance from low food intake can lead to increased risk of fractures, illness, loss of reproductive function and serious conditions such as dehydration, and starvation. The medical complications of a very low body fat involve almost every body function and include the cardiovascular, endocrine, reproductive, skeletal, gastrointestinal, renal, and central nervous systems with the possibility to develop conditions such as heart damage, gastrointestinal problems, shrinkage of internal organs, immune system abnormalities, disorders of the reproductive system, loss of muscle tissue, damage to the nervous system, abnormal growths, and even death." PennRec edu.
So what is a healthy range for women?
* Excellent/Fit (Healthy) can be from range 16% -24% for ages 20-69
*Good/Normal (Healthy) 16.6%- 27.9% for ages 20-69
*Fair/Average (Healthy) 19.5%-31.3% for ages 20-69
Lie #3 A CALORIE IS A "CALORIE"
This is SIMPLY NOT TRUE. Our bodies are wonderful intricate machines, and different foods react so differently in our bodies ie.. calories from soda vs an apple.
SEE VISUAL BELOW
First soda is PURE SUGAR so our body is able to break it down rapidly which skyrockets blood sugar and increases insulin all while not filling us up. An apple does contain sugar, it is fruit sugar (fructose) vs glucose and has fiber, vitamins and phytonutrients cancer fighting benefits. and most importantly helps fill us up WAY more than a soda.
While it's true all sugar and carbohydrate will eventually break down to glucose in your small intestine how they digest before they get there is vastly different. And makes a huge difference in body composition, how much energy you have etc...
I could write a whole nother post on this but for now what you need to know is the "Less processed" the better. A calorie is NOT A CALORIE!
Lie #4 YOU HAVE TO GIVE UP YOUR FAVORITE FOODS
This is simply not TRUE!
Oh GOD it's the holiday's all the parties are coming up and I'm trying to lose weight.... I remember feeling like that.... Like I didn't want to go out to eat....Like ever... because I'd have to eat another salad!
I was so sick of salads and worse.... I was actually slowing my metabolism down and messing with my hormones by being to restrictive.
Have you ever felt like this? Well IT'S NOT YOUR FAULT!
Here's why you shouldn't give up your favorite foods!
Physiological, I mean if I was told I'd have to eat chicken and broccoli for the rest of my life to stay lean, I think I'd rather be FAT! Once a week you can and should have a "Lifestyle Meal" YASSS!!!
A "Lifestyle Meal" is going to refuel glycogen stores and boost your metabolism for up to 24 hours just slightly but it does about 3-10%
It helps you to maintain a cleaner diet for the rest of the week because you're looking forward to a meal where you can eat what you want.
Very important I used to do a cheat day and some still CPT will recommend this, It'll ruin your weight loss efforts and I believe it's not good for your health. You want to stick to 1 maybe 2 meals MAX dependent on your activity levels per week. This is just enough to allow you to enjoy your favorite foods but not over do it!
I hope this opened your eyes to some of the lies in the health and fitness industry!
TOMORROW if you're an insider We're going to talk about my addiction to Doritos and what I've learned though my YEARS of dumb dieting as a teenager and young adult!
To your Health