These are the 12 biggest fat loss lies you still believe. There is no one best way to lose weight, but there are a lot of diet and exercise myths when it comes to fat loss. Discover which diet and workout myths have been debunked.

12 Fat Loss Lies You Still Believe

Today I’m going to go over 12 fat loss lies you still believe in. By continuing to follow these outdated myths and this old-school advice you’re definitely slowing down your progress and just making the fat loss process harder on yourself. Let’s jump right in with number one fat loss lies you still believe……. you have to have a low-carb diet to burn fat and lose weight. Even though low-carb diets definitely work as far as fat loss is concerned there are plenty of other methods to get you to burn fat. The reason why low carb diets are so popular is because usually people are very impressed by the quick results that they experience in the beginning of low-carb dieting.

I have to admit that you’re probably not going to lose as much weight not body fat, but as much weight in the beginning of any other diet plan. Carbohydrates are called carb-o-hydrates……… because they cause your body to hold a lot of water. So when you cut carbs you’re going to drop a lot of water weight fast. This makes a lot of people feel good about the diet because they immediately notice pounds coming off the scale and their whole body will become less puffy because of less water retention.

The problem with low-carb dieting is that a lot of people complain about a lack of energy and even feeling sick when they cut carbs too low. The cool thing is like I said it’s a myth that you can only cut fat with low carb dieting. Low-fat low-carb and even low protein diets can all cut fat. Also, you can burn fat while including all three macronutrients carbs protein and fat in one diet plan. You may not experience the rapid weight loss that you experience from all the water weight you lose when doing a really low-carb diet but the fat loss should even out over time. Protein, fat and carbs are all insulinogenic.

Carbs are the most insulinogenic of the three however I’ve experimented with low-fat diets and with low protein diets and given the same amount of time I experience very similar results to low-carb dieting. So there are many different ways you can do this. Next myth is to not eat past 6 p.m. or past a certain time late at night. It doesn’t matter what time you eat your food. You can literally have one giant meal per day in the middle of the night and you can still be burning fat. You just have to maintain an overall calorie deficit for the whole day the whole week in the whole month that you’re cutting. When you eat past 6 you won’t store any extra fat because you ate close to your bedtime.

This brings me right into the next nutritional myth that goes hand-in-hand with this one and that’s the idea that you have to eat small meals more frequently throughout the day to fuel your metabolism to burn more fat.

Once again this is not true. This is again one of the fat loss lies you still believe in.  It does not matter whether you eat one meal a day or 6 meals a day for the purposes of burning fat. When you eat 6 meals a day your insulin levels stay pretty stable throughout the day so as long as you’re eating clean food and maintaining a calorie deficit you should be burning fat. When you only eat one meal a day your insulin levels are really low until you have that meal. Keeping insulin levels low is very beneficial for fat loss.

Also, because you’re only having one meal or let’s say two meals for the whole day it’s pretty easy to stay under your total allotted calories for the day. Both methods work for fat loss. To gain muscle you need to eat in a calorie surplus you may want to incorporate more meals because it’s going to be tough to eat the amount of food that you have to eat to gain muscle in just one sitting.

The next myth is an exercise myth that a lot of beginners have and that’s if you spend more time at the gym you’re going to get more results. This is actually not true you’re way better off doing a much more intense workout for a shorter duration than doing an easy workout for a really long duration.

12 Fat Loss Lies You Still Believe

Check out my client Christina’s transformation where he lost a whole bunch of fat.

A lot of people come to the gym and they’ll spend 2 hours there and not accomplish much of anything. If you come in spin your feet on the bike do you a couple chest presses with 10 lb dumbbells move from one machine to the next and then 2 hours later leave without ever really challenging yourself you’re wasting your time. In order to grow you have to challenge yourself you should be struggling during your workouts and when you struggle during your workout and push yourself outside your comfort zone the longest you should be working out is an hour.

An hour however is not the length of time that all your workout should be for example with a very high intensity workout all you need sometimes is just 15 minutes. Length of time spent at the gym does not equal more results focus more on how much total “work” you’re putting in. Another one of the fat loss lies you still believe is this idea of the existence of an anabolic window. The idea here is that the second you finish your workout you have to get your protein shake in right away because if you don’t you missed the anabolic window which is pretty much a short window after your workout that you have to have a shake or else you won’t get the gains. This is again one of the fat loss lies you still believe.

For over a year I would exercise in the morning and then I wouldn’t have my first meal until like 10 at night. Even though this may be a little extreme at no point did I lose my gains or did I stop making progress because I didn’t have protein directly after my workout. If you don’t have a meal for a protein shake for 2 hours after your workout I promise you you’ll be fine. Another protein related fat loss lies you still believe is  that you can only absorb a certain amount of protein right around 30 grams per meal. Again, this is completely untrue just based on logic alone.

When we were hunters and gatherers we didn’t have the option of meal prepping and breaking apart meals into five to six small meals a day to ensure that we absorbed all of our protein. When a hunt was successful since there was no refrigeration that food would be eaten right away and then that could be followed by a fast for days without another hunt, without protein.

So, our bodies evolved to switch between fasting and consuming a lot of protein at once. If you have 70 grams of protein in one meal your body should absorb it the same way as if you divided those 70 grams over 3 meals. Next, we have the myth that most of you probably already know is a myth but I just want to make sure it’s the myth that fat makes you fat. This was very popular in the 70s and the 80s all the way up to the 90s.

During this time frame fat was replaced by high carb especially high sugar options at the grocery stores.  so for example instead of having a high fat yogurt you would have fat-free yogurt loaded with sugar. This wound up causing more weight gain then when we had the full fat products available. Fat will not make you fat in fact fat is very necessary for the body for all of its hormonal functions, your joints and much more. No one macronutrient is going to make you fat not even the dreaded carbs. This is another myth, you don’t have to cut out food groups to burn fat.

When we look at fat loss we have to look from the standpoint of totals not just eliminating a certain macronutrient or food group. Especially when you plan a long-term diet plan. It’s one thing to cut some carbs for a short amount of time to get ready for beach season let’s say. However, you’re probably going to want some form of carbohydrates at some point in your life again.

So for long-term dieting you always want to plan a flexible diet plan that allows you to have all your favorite foods with minimal restrictions. Next, we have the idea that it’s inevitable that you’re going to gain weight as you get older. This goes hand-in-hand with the theory that it’s harder to burn fat when you’re older. While this may be true for some people it’s only because of what they’ve done up to that point. For example, if you don’t exercise at all until your 65 and then you try to start exercising then yeah you’re going to be at a very big disadvantage. After the age of 25 on average Americans will start losing muscle mass as part of the aging process.

The amount of muscle mass you lose is almost entirely in your hands. if you keep up with a solid weight training program your muscle mass and your metabolism should not change all that much. Also, if you already lost the muscle mass from not doing any kind of weight training you can build that muscle back up.

So, my point is that if you stay active and continue doing weight training throughout your twenties thirties and so on you shouldn’t have that tough of a time staying lean as you age. Stop thinking of fitness as a temporary solution it’s a lifelong commitment. That’s how you get the best results because that will keep you consistent. The next all too popular myth has to do with the idea that you need to feel sore in order to have an effective workout.

Soreness does not determine whether you’ve had an effective workout or not. Soreness is usually caused by doing something new like a new exercise or changing up your whole workout. To date there’s a lack of scientific evidence demonstrating that soreness translates to better results. Focus on challenging yourself during the workout and stop focusing on whether you’re sore or not the next day.

Another myth is related to what i was saying earlier about diet foods springing up in the 80s and 90s. Many people are under the impression that “low fat” or “low carb” diet foods are ideal for fat loss. This is again one of the fat loss lies you still believe. The truth is that when they replace carbs they usually load the product with fats. And the same thing vice versa and that’s not even mentioning artificial sweeteners that reinforce food addictions and make you crave sweets more. Stick to real food sources not fad diet food sources.

The last and final myth is one that I see people messing up on all the time and that’s stretching before your workout. Even though stretching isn’t necessarily tied to fat loss whether you do it or not. We’ve been told to stretch before working out since we were kids but unfortunately the scientific evidence shows that stretching before a workout can actually increase the risk of injury. You’re much better off warming up before your workout and then stretching at the end of your workout when your muscles are ready to relax.

That’s it guys I really hope this video has helped you out. If you enjoyed this video make sure you subscribe to the channel and also visit my website where you can get much more than just another workout and diet plan.

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to

Founder // Gravity Transformation, Max Posternak