Diet and Fitness Myths Put to the Test
We've all heard our fair share of truths, half-truths, and flat-out lies at the gym. Whether it's a new way to burn a few extra calories, or a method for adding a few inches to the ol' guns, it seems everyone has something to say. But, the question remains, How accurate is this information?
Muscle & Body magazine takes on the role of myth buster in their current issue, highlighting some of the more common fitness and diet facts and so-called facts. They also clear up issues surrounding information that was once considered correct, but since new research has emerged, is now considered invalid. And vice-versa.
Confused yet? Don't be. It's not nearly as convoluted as I'm probably making it seem. Here, take a look at some of the popular myths below and you'll see what I mean.
Myth #1 - Spicy Foods Speed Up Metabolism
According to Julie Upton, MS, RD, who was interviewed for the Muscle & Body article, it has "a very small effect." She further states that "The amount of chili pepper and powder that you'd have to eat would cause you GI distress before you'd have a metabolic impact." Status: BustedMyth #2 - Drinking Cold Water Burns More Calories
According to the theory, the body must heat cold water in order to make use of it, and that requires energy. Says Upton, "It's a difference of one calorie. It's completely insignificant."Status: Busted
Myth #3 - Performing Cardio on an Empty Stomach Burns More Calories
It's believed that by not eating before a cardio session, your body will turn to stored fat as an energy source instead of stored carbohydrates. Well, it turns out that this one is actually true, though it does come with a caveat. Cris Slents, PhD., who was also interviewed for the M & B article, asserts that "When you don't eat, your respiratory quotient is lower and you're burning more fat. Scientifically, it makes sense" But, Slents adds, "How practical is that for everyone to do?" The point is, you shouldn't skip a cardio session simply because you happened to eat something not that long ago. As for the caveat, by depriving your body of fuel, you may get an inferior workout, thus negating the benefit of attempting this approach.Status: Confirmed
You can see how several other myths fare when put to the test by picking up the current issue of Muscle & Body. And don't worry, I'm not pitching their magazine in hopes that you'll spend your money; the magazine is available for free at Vitamin Shoppe retail stores around the country.
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When doing cardio before eating, one problem is that your body will also catabolize your muscle to get the amino acids it needs from them. Most people would say this is bad.
This is why many bodybuilders will sip on amino acid drinks (like Scivation Xtend, which is delicious) before and during their cardio sessions, and all throughout the day when they're 'cutting'. That way the body and brain get the branched-chain amino acids from the stuff you just put into your bloodstream, NOT from your poor muscles!
ReplyOkay, doing cardio on an empty stomach burns more calories.
Where are the calories coming from? You're in a catabolic state and you're adding the stress of cardio to the mix. Yeah, great way to burn calories, some of which will be from lean mass.
If you insist on being an idiot and doing fasted cardio, at least keep the intensity way down. Walk on an incline or something.
ReplyI have seen multiple studies saying that while you may burn more from fat in the time you do exercise, that you will be able to manage less and thus will burn less overall... and we all know overall is what matters.
And you are right, after about 30 minutes without fuel your body will turn to muscle
1995, International Journal of Sports Medicine: Given the same workout, more Calories are burned on an empty stomach. However, the difference in actual terms is negligible.
1999, Journal of Medicine and Science in Sports and Exercise: When research subjects ate nothing, they became fatigued and ended their stationary bike workouts on average of 30 minutes earlier than on days when they had a light meal.
Reply"After 30 mins your body will turn to muscle for fuel"
Very true, that is why I prescribe a 30 min interval cardio to my clients first thing in the morning before they take anything.
Water is fine.
Here`s the thing with "studies"... a lot of them are done on less than ideal subjects. I read one a while back where eating a certain combination of food combined with resistance training causes rapid muscle growth.
Yeah, this was done on 20 year old males that admitted to never having done much exercise in their teens. OF COURSE they will see rapid changes in their body for the first month. IMO studies need to be "studied" before I use them as proof. My proof lies on me... empty stomach cardio kicks but... specially in the morning. Don`t believe me? check out my site.
Now am i saying ignore every study released? no
Take it with a grain of salt and do your own research on YOURSELF...
Be your own guinea pig... that`s what Im saying.
ReplySeriously, I've actually never heard that. So at the risk of sounding rather dumb, your best bet would be to eat something light enough that you'll burn through it, but with enough calories that you won't pass out?
ReplyWhile I don't debate the fact that spicy food doesn't increase metabolism significantly, I have found that eating very spicy foods slows down the rate of eating (compared to blander choices) and therefore you eat less overall because you get the cues that you're full before eating too much. Just a thought...
ReplyActually the second myth is not a myth.
ReplyIt is proven by German scientists that drinking about 350-400ml of cold water in the morning before eat your breakfast, speeds metabolism up to 24% for 1 and a half hour.
If it takes one kcal (our normal calorie) to raise a kilogram of water 1 degree celsius, maybe you can burn an extra 5 or 10 calories a day drinking a lot of very cold water.
ReplyThe one about burning more calories from fat on an empty stomach is true. We did a physiology experiment in college where we had people hooked up to a VO2 max calculating device that can measure CO2 output while they were pedaling an ergometer. There's a formula that you use to convert CO2 output to the ratio of fats vs. carbs you're burning. We had our subjects do it once on an empty stomach and then again on a meal of bagels. They burned the same number of calories each time, but when they ate the bagels, they were burning more carbs than fat.
ReplyAgain, I'm with Booyeah and Heather. Getting caught up in the details distracts us from the big picture. And that's about feeling well when we're eating, exercising, living. Making choices based on how many calories or carbs or fat we burn seems to me to be a fast ticket to demotivation.
ReplyThese myths kind of freak me out, the idea of performing cardio on an empty stomach sounds horrific, it sounds like such an unhealthy combination, so how can it be healthy or good for you?! I have recently started following this book called No Gym Required, it covers all the areas of health and fitness so its more of a lifestyle change as opposed to a quick fix. I've only been doing it for a couple of months, but I have been keeping up with the exercises (you can do them anywhere) and have been following the recipes and diet plans, I've just started the 14 day "Rock Star" boot camp and so far so good! I think Jennifer Cohen is on the right track with this book as she offers achievable advise and results
ReplyThe empty stomach cardio works if you do it right. I eat a proper dinner the previous night . As soon as I wake up, I drink a glass of whey protein and water and do 45 minutes of fat burnirng cardio(interval training). It took 3 days to get into the habit. The first day I could do only the first 20 minutes. Once I hit the fat burinrg zone I felt like passing out. I lost 20 lbs and 4 pant sizes after three months of healthy diet and exercise(3 days of early morning cardio and 3 days of strength). I watch portion sizes and eat the right amount of complex carbs, lean protein and low fat food.
ReplyInteresting.
My favorite has to be cold water one. I mean, if there was a serious case for it, then sucking on ice all day long would be the hot celeb trick.
ReplyDiets don't work, but I stumbled on a way of eating that guarantees weight loss, lowers blood pressure and significantly lowers cholesterol and triglycerides. I started this lifestyle change after I read a book by T. Colin Cambell called "The China Study" and it convinced me to change my eating habits. I have lost 20 lbs in 3 months and 2 inches from my waist. My total cholesterol is 140 and my ldl cholesterol is an amazingly low 67. I have become a vegan and as an overweight diabetic and cancer survivor I believe this is the best way to eat. Check it out, you will never be hungry and you will soon loose your taste for meat and dairy.
Rob
ReplyIf you believe this garbage, then too bad for you. Read Body By Science, by McGuff (MD) if you think you know what you are talking about. These comments are ridiculous.
Reply