Break the Cycle:
Don’t Fall Victim to the 5 Worst Workout Myths
By Stuart Carter, Men’s Health Coach, The Fit Father Project
Losing weight is hard.
You feel pressure from the media, your family, and even your shirt buttons.
Underneath all this pressure is the need to find the right information that will help you lose weight and keep it off.
If you’re like most men, you’re reading about long cardio workouts, lifting weights, HIIT and the latest workout fad that all promise to help you slim down quickly.
But which method is the right one? Is there a secret combination that you have to find?
In this article, you will discover the worst 5 workout myths for men and how they are preventing you from making progress.
Why listen to us? Our team at the Fit Father Project has been through all the fitness ruts you can think, in our own training and in a combined 30+ years of experience of training others. We’ve helped over 10,000 men lose 75,000lb of unwanted belly fat and get healthier, fitter and stronger for themselves and their families.
For the right way to exercise to see real results, keep reading.
Worst Workout Myths #1: Low-Intensity Cardio is King
You heard me – low-intensity cardio is not the be-all end-all of workouts.
For years, personal trainers have preached that long cardio workouts on the treadmill, bike or elliptical were the best way to burn fat and lose weight.
They argued that long cardio workouts put your body into a prime “fat burning zone,” and that easy cardio workouts were they way to get there.
Let’s take a look at the numbers.
Each pound of fat that you’d like to burn contains about 3,500 calories.
Each minute you spend on low-intensity cardio burns about 6 to 8 calories.
That means, even if you spent an entire 90-minutes on a treadmill, you’d only burn 630 calories…. That’s less than 1/5 of a pound of fat.
If you’re trying to lose 30+ pounds of fat, this method would take entirely too long and would discourage you.
Solution #1: HIIT (High Intensity Interval Training)
Goodbye discouraging low-intensity cardio. Hello efficient, upbeat HIIT.
HIIT helps you burn fat through intervals of 30 – 60 seconds of maximum intensity effort, followed by 30 – 60 seconds of rest.
HIIT training is 1 of the 3 core types of workouts we use in our main Fit Father 30-Day Body Transformation Program, which includes the complete workout and eating plans to get you in shape and feeling great, fast!
Here’s the best part: a single 20-minute HIIT session can boost your metabolism for up to 48-hours!
Worst Workout Myths #2: Ab Workouts Only Tone Your Abs
So, you want to get rid of your belly fat.
Contrary to popular belief, doing crunches and ab exercises will NOT decrease your belly fat if performed alone. You only get frustrated if you try to achieve a six pack with crunches alone.
Modern science has proven that losing fat from one area of your body, like your belly, is impossible.
You can only lose belly fat by losing body-fat from all over.
Solution #2: Comprehensive Weight Loss
It’s 100% possible to have great six-pack abs well into your 40s, 50s, & 60s. We help hundreds of guys achieve six-packs every year with our Fit Father 30-Day Program.
To do this, you’ll need the proper meal plan, workouts, motivation and supplemental ab exercises.
If you would like to see how you can start to get your diet on point and shredding belly-fat, our complete FF30X program includes meal plans, grocery lists and much more that will help you achieve your body transformation goals.
Worst Workout Myths #3: Only Bodybuilding Routines Can Help Build Muscle
If you’ve ever lifted weights, you’re probably familiar with the bodybuilding technique of “split routines.”
- Monday: Chest + triceps (21 sets total)
- Tuesday: Back and biceps (25 sets total)
- Wednesday: Legs (25 sets)
- Thursday: Shoulders + Arms (18 sets)
- Friday: Off
- Saturday: Off
- Sunday: Repeat
The bodybuilding split routine was developed to hit each muscle group hard with varied exercises, then let those muscles rest the next day.
However, new research shows that men over 40 who want to slim down and build lean muscle should NOT use this method.
Solution #3: Full Body Strength Training
Instead of splitting up all your muscle groups and working out about 5 days a week, it’s better to do full body strength training sets about 2 to 3 times per week.
As we age, we become less able to recover from exercise. So it no longer makes sense to exhaust our muscles and do 20+ sets of any body-part during a workout.
The best way to work out for fat loss is to build muscle throughout the entire week. We can do this by integrating sets that are spaced more evenly to build muscle and aid recovery.
Worst Workout Myths #4: Exercising Makes Junk Food OK
Is this you?
It’s a common misconception that exercising and burning calories allows you to eat unhealthy foods.
This could not be more wrong.
Think about it. If you eat 1,00 calories from junk food after burning only 500 calories during your workout, you’ll be GAINING weight, not losing any of it.
Solution #4: Planning and Moderation
Don’t worry. We’re not advocating that you remove all the food you enjoy from your diet.
Far from it!
Here at the Fit Father Project, we use a concept called Perfect Plates to portion out our food, to ensure we’re adhering to a diet, and integrate foods we love.
Perfect Plates tells us to portion out our plates with one half vegetables, one quarter protein and one quarter carbs.
There are hundreds of options that you could plug into this equation, ensuring that your meals are never boring!
Worst Workout Myths #5: Weight Training is For Young Guys To Build Muscle
The opposite is true.
Weight training and muscle building is essential for older guys because muscle is our metabolic fat-burning engine.
As men get older, our metabolism naturally slows and our testosterone levels start to drop.
The best thing you can do to counteract this is to add weight training to your exercise plan.
The 3 main effects of weight training are:
- Increased testosterone levels
- Increased lean muscle
- Accelerated metabolism (far more than regular cardio)
Get on Board
If you’re trying to lose weight, there’s no time like the present to achieve your goals.
With the right information and a team like the Fit Father Project supporting you, you will be successful.
Our proven & comprehensive diet + exercise program are designed exclusively for guys over 40 like you. Busy men and fathers that are looking for the best way to get in great shape and live healthier and longer for their families.
Our program is called Fit Father 30X and covers everything you need to know to achieve your weight loss and body transformation goals.
Yours in health.
Your new coach and friend,