Myth: Drink 8 Glasses or 2 litres of water per day
Solution: You require 1L per 25kg of body weight. There is a difference in amount of tissue, muscle and blood when peoples weight is different. An easy way to increase your water intake is to keep a bottle on your desk or somewhere where you can see it. Have a 1L or 2L bottle so it's easy to measure. If you're thirsty, it's too late!
Myth: A Tan is healthy
Solution: A tan is a visible indicator of Sun Damage - therefore there is no such thing as a healthy tan. Healthy exposure should be limited to less time than it takes to tan or burn. 20 Minutes per day is plenty of time to get your vitamin D.
Myth: Eating at night makes you store fat
Solution: If the meal is high carbohydrate and high calories then YES, they will be stored as fat because the excess energy isn't utilised. When calories (energy) are consumed in the morning, it's utilised through daily activities such as working, walking, shopping etc. Generally, if you're eating enough through the day then you won't feel the need to over eat during the night time. We see this a lot where people only eat twice per day, they will consume massive portions in the evening because their body is finally getting the chance to take in some calories. 5-6 small meals throughout the day will keep you sustained and a good serving of protein in the evening will keep the cravings for high carb and fatty foods at bay!
Myth: You can focus on losing fat from certain parts of your body
Solution: You cannot spot-train. Fat cells are distributed across your entire body, so to lose weight across specific areas you need to lose overall body fat. You can however, increase muscle mass in certain areas of the body and hence increase 'tone' - although this does require a daily calorie surplus and a high volume of 3+ hours per week of weights training.
Myth: Crunches will give you a 6 pack
Solution: Abs are made in the kitchen - the only functional use for the rectus abdominus muscle (6 pack) is to help you sit up from a lying position - which happens once per day when getting out of bed. Reduce the bodyfat and you will see the abs! Most compound exercises will also work your whole core (there are 35 different muscle groups connecting your pelvis to your spine and hip area) - a compound exercise is anything with 2 or more joints - a squat, bench press, shoulder press, lunge etc are all good examples and very efficient.
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