Not so! Canola goes through rather incredible processing before it makes it into the bottle—it’s heated, washed, and treated with the chemical hexane. It also has a poor omega-6 to omega-3 ratio. Avoid canola!
If you enjoy aerobic training, please don’t let this deter you. The point is that if you are doing it to lose fat or improve health, it’s not your best choice.
A 2006 study that tracked runners for 9 years showed that most of them gained fat and increased waist circumference. Only those who tripled their weekly mileage from 16 km/week to 64 km/week lost weight.
Fact #3: Squats are an excellent exercise and everyone should be doing some form of them. They work the whole body and studies show squatting can produce major functional benefits: better mobility, faster walking speed, better bone strength, stronger core musculature, faster running speed, greater vertical jump height, and better athletic performance.
Lie #3: Squats are dangerous and will damage the knees and spine.
Lie! Squats are not dangerous if you do them correctly. In fact, squatting is a natural motion performed by our ancestors on a regular basis. We evolved from people who didn’t have chairs and spent their days moving heavy stuff and tending crops and they needed to squat to accomplish these tasks.
Not Fact #4: You can counter the ills of sitting all day by working out regularly.
Unfortunately, this is not so. Research into the effects of having a sedentary desk job show two key points:
Not Fact#5: Casein should always be taken with whey because it is slowly digested, triggering protein synthesis for a longer period after exercise.
Casein is highly allergenic. Will everyone who tries it have a problem? No, but when compared side-by-side with whey, it produces inferior results in terms of body composition. It’s not necessary or superior, and most people will do best without it.
Fact #6: Eating a high-protein, low-carb diet of whole foods can help you lose fat. High-protein, low-carb eating may be more effective and sustainable for more people than a low calorie or low-fat diet. It’s a scientific fact that high-protein, low-carb diets are effective for decreasing body fat because they help sustain lean mass and metabolic rate (calories burned at rest).
Lie #6: High-protein, low-carb diets are dangerous and don’t work.
Lie! Saying they don’t work is blatant disregard of the evidence. Same goes with saying they are dangerous.
Lie #7: Isolation ab exercises can help you lose belly fat and get great abs.
Most readers already know this is a lie. Bulletproof abs are made in the kitchen, with compound lifts, and the addition of sprints when necessary.
Not Fact #8: It’s okay to bash other people diets.
Obviously, not a fact and not okay!
Not so much. The misconception that consuming antioxidants will save us comes from an oversimplification of the body’s internal antioxidant system.
The truth is simple, but misunderstood: We have an internal protection system called the Anti-Inflammatory Cascade. A substance called glutathione, which our bodies produce, drives the Cascade. Foods that contain what we casually call “antioxidants” help glutathione do its work to protect us. These foods include berries, certain nutrients like zinc and alpha lipoic acid, and other plants. The solution is to consume whole antioxidant-rich foods in-season.
Fact #10: Eating vegetables will improve your health. Green vegetables are beneficial for body composition because they are filling, low energy, high in a gazillion nutrients, provide fiber, are affordable, and are easy to eat. Eating fresh vegetables is associated with lower disease risk in a number of studies.
Lie #10: Vegetables are good for you in any form, whether it’s processed, packaged, or added to a cake.
Not so. Look, carrot cake, zucchini bread, and ketchup may have a place if they are homemade, but that doesn’t mean that eating them constitutes a serving of vegetables. The perfect diet varies for everyone, but to get the most out of veggies, stick to fresh or frozen, steamed veggies.
Fact #11: Resistance training is great for health and body composition. There’s no downside to lifting weights: You will build muscle, improve insulin health, become more mobile, have better cognition, improve heart, lung, and bone health, have better reproductive function, and have greater chance of avoiding disease. Everyone should strength train!
Not Fact: Light load training is just as good for building muscle as heavy load training.
Not exactly. Recent research shows that in untrained people, lifting light weights to failure will build the same amount of muscle as heavy weights. The problem is this study was widely publicized and missed the message that after 6 months, trainees need to increase the weights to continue making progress. Long-term results come from a carefully planned, progressive program, not lifting measly loads.
Not exactly. Plain fermented dairy such as yogurt is an acceptable source of probiotics that is beneficial for the gut. But, most of the readership is aware of two problems with this plan:
2) Dairy tends to cause intolerances when eating chronically.
The funny thing (not funny “ha-ha”) is that there will probably a comment to this article saying that a “calorie is a calorie!” However, a few things show this is not so:
1) Many factors affect the number of calories you expend daily: Something as simple as working at a standing desk versus sitting desk can cause your body to use at least 25 more calories per hour (that’s 200 extra a day!), or doing a HIT weight workout with short rest periods has been shown to increase resting energy expenditure by 25 percent (354 calories) during the 24 hour recovery period whereas a traditional strength workout with long rest periods increased resting energy expenditure by only 5 percent (98 calories).
2) The body uses different amounts of calories to break down protein, fat, and carbohydrates. Protein burns the most calories, followed by carbohydrates, and then fats. The body also processes certain types of fat differently. For example, omega-3 fats enhance the activity of something called uncoupling protein genes that cause you to burn calories at an accelerated rate by raising body temperature. This is why "healthy" fats don't make you fat, but can make you lose fat.
Please, if you take away one single thing from this article, know that all calories are not equal when it comes to fat loss. If you are convinced otherwise, I ask you to consider what the Buddhist teacher Thich Nhat Hanh writes about mindfulness and certainty:
“For doctors, the wrong diagnoses can kill people, so they have to be careful. Doctors have told me that in medical school they are taught that even if you are sure check again…Sometimes we are too sure of our perceptions….It would make you safer to write in calligraphy, ‘are you sure?’ and hang it in your office. That is the bell of mindfulness. Always go back to your perception, check it again, and don’t be too sure of it."