Straight to the Bar

All Things Strength


Transformation Techniques IV – Myths 2
Written By : Jason Paris
Filed In : Articles
We received some fantastic feedback following Jason’s Gymchat (#207), cheers. Much appreciated.
Jason’s kindly agreed to contribute a series of articles looking at this fascinating area in even more detail. This week’s is below.



Getting your dream physique is a lot of hard work. But it gets a whole lot easier when you have the right plan in place.

Today we’re going to begin where we left off last time and go over 5 more common myths that put road blocks in front of our goals and derail our success.
Before we dive into today’s myths, let’s take a quick look back at what was covered last time.

If you missed any, take a second to review them now.
Let’s jump right into things.

6. Nothing Works Like…

Some nights it’s difficult to sleep. When this happens, television can act as a lullaby soothing us to sleep.
During those sleepless nights, late night television is overrun with reruns and infomercials. Attractive fit people describe the wonders of the latest and greatest piece of equipment or workout out program. They claim it’s revolutionary and guarantees incredible results in just minutes a day.
Nothing works like it. It can melt stubborn fat or build muscle better than anything else out there. Or so they say.
No one piece of equipment can do everything.
Variety is critical to success. Different exercises, different reps, and different rest periods all make your workout more effective.

7. Fuel The Fire

There are two common myths around boosting metabolism…

  1. Eat breakfast
  2. Eat Frequently

I’m sure you’ve heard people say that you have to jump start your metabolism by eating a good breakfast. Then to keep it fired up all day, it needs to be stoked with lots of tiny meals every couple of hours.
Doesn’t matter if the person is a bodybuilder or looking to lose weight. Both groups are told the same myth. But it’s not true for either.
Our metabolism is made of many different components. Digestion is a small part of the equation. The energy needed for digestion doesn’t come close to the added calories of increased meals.
Calories matter most!
Want to gain muscle. Eat more.
Want to lose weight. Eat less.
Eating more meals may be adding unnecessary calories. Over time those extra calories add up and begin to show as pants getting too tight and belts needing a new notch or two.
Eating breakfast or frequently doesn’t matter as long as daily caloric needs are met.
Calories matter most!

8. Cinderella Syndrome

This follows closely on the heels of the previous myth.
Eating after 8pm, 10pm, or midnight will cause you to gain weight.
We aren’t doomed to the same fate as Cinderella. We won’t turn into a pumpkin or a fat blob at midnight.
What lies behind this myth is that activity level generally decreases later at night. And when we sleep it completely stops or is greatly reduced. So calories or fuel isn’t needed.
Just like before, total calories is what matters. Doesn’t matter when you eat them. Metabolism operates 24 hours a day, 7 days a week. Our body never stops burning fat.
There’s no need to fear late night meals.
For the bodybuilders out there. There’s no need to wake up every few hours to get a protein fix.
You have freedom as to when you eat. Just make sure you stick to your daily caloric needs.

9. Take 2 And Call Me In The Morning

Supplements are big business. Those behind the scenes would have you believe that you can’t get results without their magic potion. They make claims that their latest potion, powder, or pill is needed to lose weight or build muscle.
There aren’t any supplements that are needed to lose weight or build muscle. There’s even a good chance that what fitness companies are selling is completely useless.
Many supplements are designed not to work.
Altering the body’s chemistry is dangerous. Not a liability supplement companies are willing to take. Because of that, they make sure their products don’t work. It’s too risky to put hormone altering products in people’s hands without doctor supervision.
A well balanced diet and good workout program will produce results 100% of the time.

10. Run, Forrest, Run

For many, the thought of burning fat invokes images of Forrest Gump running and running. For a long time, hours and hours of long, slow cardio has been touted as the only way to burn fat.
Nothing wrong with the elliptical machine, or running. Long slow cardio can be an effective way to get rid of stubborn belly fat. But it’s not the only way. Nor is it necessary.
In my experience, you can’t beat heavy strength training and high intensity interval training. Sure there are other methods, but this method has proven to be the most effective. It produces the best results in the least amount of time.
Cardio is good for you and comes in all shapes and sizes. It’s definitely something to include in a fitness program, but long runs aren’t necessary. Mix it up. Have fun. There are millions of different options that make suitable cardio choices.
You don’t have to run.
Keep in mind…
Diet is the major player. If that’s not right, all your hard work won’t produce a body you’re proud of.
That’s exactly where we’ll pick up next week.
Nutrition for change.

Previously in this series :
Transformation Techniques : Myths
Transformation Techniques : Mental Strength
Transformation Techniques : Definitions
And for an even closer look at any of the topics discussed, swing by the guides area. Some great reading in there.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



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Written By Jason Paris
Jason Paris, CSCS is an Atlanta-based strength and conditioning coach and runs Fitness Doctrine, a site dedicated to helping you making your own physical & mental transformation. Jason can also be found on Facebook, Twitter and Google+. And of course in Gymchats 207 & 236. Fantastic.
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