The Facts (and Fiction) on Fat Loss

The truth about 10 common bodybuilding nutritional assumptions
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3) DRINKING WATER CAN HELP YOU BURN BODYFAT

There is research that supports the notion that simple H2O can help you burn more fat. For one, dehydrated individuals experience a drop in resting metabolic rate (the number of calories they burn in a day). So simply staying hydrated can help to keep metabolic rate, and fat burning optimal. 

Moreover, one research study from Germany reported that drinking about two cups of cold water led to about a 30% increase in subjects’ metabolic rate for over an hour; in male subjects, the majority of calories burned came from fat. The same researchers found similar results in a follow-up study. 

It appears that the cold water raises metabolic rate because the body has to spend energy to warm the water to body temperature. Drink an extra 2 cups of cold water in between meals to keep your fat burning turned up. 

VERDICT: Fact

4) SKIPPING BREAKFAST CAN LEAD TO FAT GAIN

Without a doubt, bypassing breakfast is violating one of bodybuilding’s golden rules. When you wake up hungry and skip breakfast, levels of the protein hormone leptin, which regulates appetite and metabolism, can change, thus encouraging the body to hold on to its fat. In addition, skipping breakfast facilitates a catabolic (muscle wasting) state, which also causes the metabolism to slow. You’ve been sleeping for seven or eight hours (maybe more), which basically means you’ve been fasting.

Outside of maybe brushing your teeth, the first thing you should be thinking of upon waking is getting adequate protein and carbs. This muscle wasting state is such a concern for bodybuilders that guys like two-time Mr. Olympia Jay Cutler have been known to wake up in the middle of the night and down a protein shake just to stay anabolic.

VERDICT: Fact

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