Fact or fiction
We often hear from our clients that, despite training a lot, they do not lose weight. Apparently, there is a belief that if you just train enough, weight loss will happen automatically. The real truth is that training and moving more alone is not enough to lose weight.
Adjusting your diet is the most important thing for 80%. When you train, play sports, or have been active for a while, you naturally always burn calories. However, it has been proven that you regain these calories just as quickly through food or extra drinking. It is human nature to overestimate the number of calories you burn during workouts. Take a look at how much time you actually spend on intensive training and what you eat and drink before and after training. Then compare that to the days you do not train. In this blog, we highlight more misconceptions about training and results.
Do you perform better if you drink a sports drink?
When you exercise intensely, you lose fluids and minerals from your body. Replenishing to perform seems like a matter of course. However, for endurance and strength sports, supplementation with a sports drink is not necessary if you exercise for less than 1.5 hours. In that case, water is sufficient. For endurance sports lasting longer than 1.5 hours, supplementation is advised. If you are certain that you will be exercising intensely for longer than 1.5 hours, this is our advice:
Before exercising, it is best to drink a hypotonic or isotonic drink two hours in advance. Water is best right before exercising. Do you want to recover well after exercising? Then drink a hypertonic drink within two hours of your exertion.
Sports drinks have a proven positive effect during exercise. But whether this also applies to sweating for an hour every now and then is the question. Usually, a brown bread sandwich with cheese or a banana suffices for the recreational athlete among us.
Do you absolutely need protein shakes for muscle building?
Strength athletes, in particular, often use protein powders to meet their daily protein requirements. This can, of course, be a helpful boost. However, it is important to realize that protein shakes are not a substitute for a healthy and balanced diet!
If the rest of your diet is not in order, a protein shake offers little added value. However, if you eat a responsible and varied diet and are still deficient in protein, then a powder might be exactly what you need. We would be happy to advise you on what constitutes a good, complete diet.
Do you get a flat stomach with many abdominal exercises?
Unfortunately, you cannot slim down locally, no matter how hard you train. If you want a slimmer waist, a smaller belly, or to see the abs of your abs, it is best to ensure that your body fat percentage decreases. Adjusting your diet is the most important action to achieve this. However, it is true that extensive cardio training at a level above 701 TBP (3T) of your maximum heart rate will burn fat around your waist first. Our advice is therefore to train all your muscle groups and not specifically one to slim down. As your muscle mass grows, your resting metabolism will also increase, which is good for fat burning.
Do you want to know more about the truths surrounding training? Contact us today, BMFitt knows.
About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.
Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach
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