I've said it a thousand times before, but I'll say it again: If you want to lose fat and keep the fat off, you need to build some quality muscle. This is why muscle gain and fat loss are so closely connected with each other. In fact, it is difficult to have one without the other. However, there are a lot of myths floating around on the Internet and in the gym relating to muscle gain. I am going to expose 4 of them for you here.
1. Protein Digestion - It is commonly touted by many bodybuilders and even many personal trainers that I know, that the human body is only capable of digesting 30 grams of protein in 1 sitting. However, this just isn't the case. There is no magic number: Everybody is different. Things to take into account include your own body's ability to digest food and how much stress you have placed your body under through training.
2. No Food After Dinner - The myth here is that if you eat after dinner, you are only going to put on body fat because your metabolism has shut down for the day. Where as there is some truth to this, it doesn't mean that you can't consume protein after dinner. As a matter of fact, you should consume protein after dinner and especially before bed. You need all the protein that you can get and by having dinner and not eating until morning, you have been without fuel for quite some time.
3. Cardio After Weights - Apparently if you perform cardiovascular exercise after weight training, you will put your body into a catabolic (muscle wasting) state. However, new research indicates that the entirely opposite is the truth. By performing cardiovascular exercise after weight training, you burn more fat due to an increase in growth hormone. The trick is to have a protein shake straight after the weights to encourage recovery and then move onto the cardio.
4. If You're Sore, Don't Train - As long as you have left it 72 hours since training a particular muscle group and have taken in enough nutrients for recovery, you can and should train a sore muscle. Both muscle gain and fat loss require consistency. If you are constantly skipping workouts just because you are sore, you will not see appreciable results. Try stretching more or get a massage, as these have been shown to decrease muscle soreness.
Now that you know that these 4 myths are in fact just myths, you have less reason to worry and more opportunity for new muscle gains. Never forget, that muscle gain and fat loss are interconnected and therefore you need to be doing everything you can to building some quality lean muscle mass. So start eating more protein, eating after dinner, doing cardio after weights and training when you're sore.
John Stamford is a personal trainer, nutritionist and an expert in everything relating to fat loss. Visit his website in order to discover "One Tip That May Be Preventing You From Losing Fat", plus receive Free Updates for life at:
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