We’re bombarded with so much information from the internet, magazines, infomercials and television on how to workout and eat that it’s hard to differentiate the good info from the nonsense!
In this article we’ll be discussing light vs. heavy weight for getting lean, muscle turning into fat, women getting bulky bods, creatine, as well as protein digestion and absorption!
There are tons of nutrition and training myths out there to choose from but I narrowed it down to 5 in order to make this an article and not a novel.
Lift Light Weights For Fat Loss
Quite the contrary! You want to lift as heavy as possible (with good form) when trying to lean out. If all of a sudden you lighten up your loads when you switch from a “bulking” phase to a “fat loss” phase your muscle will have no reason to stick around! The saying, “If you don’t use it, you lose it” applies here!
Your muscle needs sufficient stimulus (weights) to maintain itself as well as grow. The body wants to be as efficient as possible so if you don’t use the muscle, you lose the muscle!
Muscle Turns To Fat When You Stop Lifting
Muscle and fat tissue are completely different and one cannot transform or “turn” into the other. What does typically happen is that once you stop going to the gym or lifting weights your muscle mass diminishes from lack of stimulus and your body fat level increases from lack of calorie expenditure!
Less muscle mass + less calories burned = fat gain
It can happen relatively quickly so it does seem as though one morphs itself into the other!
Women Will Get Bulky If They Lift
Okay this one isn’t a myth, if a woman so much as looks at a barbell or dumbbell she will grow…huge…like a bodybuilder…
Okay no not quite! Thousands of men spend hours in the gym for years on end in an endless pursuit to get big muscles (me included). Men have 20-50x the amount of testosterone that women do and hormonally men have a huge advantage when it comes to adding muscle. Therefore ladies, you won’t get bulky if you add a few weight-training sessions to your weekly regime! You will look better, leaner and more toned! On top of that you won’t be bored…AKA spend an hour on the treadmill or elliptical every time you hit the gym!
Creatine = Bad
Nope, it’s actually good for you! Creatine is one the most studied if not the most studied supplement worldwide! It’s completely safe to consume and has even been shown to be beneficial for your brain! It does an amazing job at increasing strength and muscle mass as well.
Roughly 50% of the population are non-responders in relation to creatine. All that means is that their creatine stores are already full and therefore additional supplementation will not have any more benefit. Will it hurt? Absolutely not!
30 Grams Of Protein Per Meal
I’m not sure how the idea that your body can only digest 30 grams of protein per meal came about. The truth is our bodies are much more efficient than that, we can essentially digest as much protein as we eat. Does that mean that more is better? Nope, more isn't necessarily better!
Some people need more protein than others; a 200lb male will need more than a 140lb female! However there is a point of diminishing returns where additional protein consumption isn’t going to give you a better response! Will your body digest 100g of protein at one sitting? Yup, but it’ll take a while!