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Fitness is a million dollar industry. From nutrition and diet plans to exercise and workouts, there are a thousand different resources and ideologies available online. But it is extremely easy to get confused amidst all this surge of information. So more often than not people end up believing things that are simply not true.

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Here are 5 clean eating, food timing and other fitness tips to unlearn in 2019. These are common misconceptions people hold that cause harm instead of any gain.

1. Over-Exercising

Despite what you might have heard or read online you don’t need to exercise for hours every day of the week. In actuality over exercising is actually bad for your health. Because it leaves you feeling exhausted and drained. At most you should be exercising 3-4 days a week. Moderate exercise this often is enough to remain healthy.

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But even if you want to build muscle, over-exercising is not the way to do it. What you need to do is plan your workout smartly by progressively increasing the difficulty of your exercise routine. Professionals recommend working out for longer sets and increasing the weight you are lifting.

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2. Clean Eating

Generally, people focus too much on what they are eating and not how they are eating. While it is true that keeping a check on the foods you put in your body is important. Often the value you get from removing fried and junk food is overestimated.

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You can shift your entire diet to only fruits and vegetables and still not lose any weight. This is because how you eat is equally important. The only way to lose weight is by reducing your daily calorie intake. And you can do that by reducing your portion sizes. Basically eating less.

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3. Harm from Carbohydrates

Most diet plans put too big an importance on carbohydrates. Removing all carbohydrates from your daily diet is not the way to fitness. In fact, it can cause irreparable harm. Because your body requires a certain amount of carbs to remain fit and carry out its daily processes. Without these essential carbs, you will have no energy and be unable to properly exercise.

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Once again it is important to repeat that you gain weight from your daily calorie intake, not your daily carb intake. Eat a balanced diet with a good portion of carbohydrates. Get these carbs from sources like beans and legumes. And don’t believe the false information you read over the internet.

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4. Food Timing

Numerous sources try to imply that eating or not eating at particular times can lead to weight gain or weight loss. This is simply untrue. Food timing has nothing to do with weight loss. However, while there is no direct correlation between the two you can use it to your benefit. How much weight you gain depends on how many calories you eat in a day.

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Your daily calorie intake depends greatly on the amount of food you eat. By eating numerous smaller meals spaced out during the day instead of 2 or 3 big ones you can fool your body into feeling fuller for longer on lesser food. Other tricks that can help with this include chewing your food for longer, drinking a lot of water and eating leafy vegetables like lettuce that have lesser calories in a lot of quantity.

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5. Muscle Confusion

Muscle confusion is a ridiculous idea with no legitimate information backing it. Changing your exercise routines every few weeks will lead to zero overall benefit. If you want to build muscle and gain strength then you need to lift more. It is scientifically impossible to trick your muscles into thinking you are exercising more than you are. And any trainer who recommends this practice is a trainer you need to replace.

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