8 Common Fitness Myths Busted (What The Science Says)
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Date: 2019-11-06
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Comments and reviews: 10
3ace9
About targetted bodyfat reduction, the problem is that the early studies compared left to right. I would propose, following biological logic, that the areas of your body that do not receive much activation will stock up more fat because it frees up activated bodyparts making them consume less energy for the same amount of work. For one who is in such a situation, frequently activating the lacking bodyparts will require more energy which will burn more fat as well as spread the fat away from the precedently inactivated bodypart due to it now being frequently activated. I would also propose that the opposite is bound to happen in the case of heavy lifting, where the body feels the need to support muscle mass and the energy consumed because of the local bodyfat being higher is lower than the energy the bodyfat saves during the effort by supporting the muscles. While there is place for mistake, you will find with observations that powerlifters that focus on bench press often seem to have more fat in the area while those who focus on leg work tend to stock up more fat around the waist and legs. (Muscle size being the main counterargument here)You will also see people that will only manage to lose the last of their lower belly fat trough leg strenght workouts (squat/deadlift) even when everything else goes away without much effort. (The main counterargument here being that frequent leg training often comes alongside a more serious training routine)Tl; dr: While targetting bodyparts for fat loss is probably impossible or very inneficient, i would ratter propose that frequent activation of a certain bodypart will reduce the tendency of that same bodypart to stock up fat. It is also assumed here that this effect is shared between both sides of the body (logicaly-biogicaly the body would be hindered by a heavier side which could explain this)This would at least make a better start for future studies, that could unlike the rest provide more valuable results.
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About targetted bodyfat reduction, the problem is that the early studies compared left to right. I would propose, following biological logic, that the areas of your body that do not receive much activation will stock up more fat because it frees up activated bodyparts making them consume less energy for the same amount of work. For one who is in such a situation, frequently activating the lacking bodyparts will require more energy which will burn more fat as well as spread the fat away from the precedently inactivated bodypart due to it now being frequently activated. I would also propose that the opposite is bound to happen in the case of heavy lifting, where the body feels the need to support muscle mass and the energy consumed because of the local bodyfat being higher is lower than the energy the bodyfat saves during the effort by supporting the muscles. While there is place for mistake, you will find with observations that powerlifters that focus on bench press often seem to have more fat in the area while those who focus on leg work tend to stock up more fat around the waist and legs. (Muscle size being the main counterargument here)You will also see people that will only manage to lose the last of their lower belly fat trough leg strenght workouts (squat/deadlift) even when everything else goes away without much effort. (The main counterargument here being that frequent leg training often comes alongside a more serious training routine)Tl; dr: While targetting bodyparts for fat loss is probably impossible or very inneficient, i would ratter propose that frequent activation of a certain bodypart will reduce the tendency of that same bodypart to stock up fat. It is also assumed here that this effect is shared between both sides of the body (logicaly-biogicaly the body would be hindered by a heavier side which could explain this)This would at least make a better start for future studies, that could unlike the rest provide more valuable results.
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Ted P
Not sure what stuff was studied for the detox diet. A while back I did a 60 day juice diet. All fresh juiced every day. 1500 calories. Mostly vegetables. I drank a gallon of juice a day. I think my benefits are most likely due to the fact that I was taking in way more micro nutrients than you could ever possibly do eating solid food. Unless you can eat enough veggies in a day to fill a third of a fridge. I lost 1lb per day for 60 days. Didn't gain any of it back (for a long time. And cured my hypertension. I was 160 over 120, at the end I was 120 over 80. Years after the diet I did put the weight back on because I started drinking a lot, eating like shit, and quit exercising. But the hypertension never came back thankfully. I know it's anecdotal. But I really think there's something to a properly done juice diet. As well as other forms of fasting. Like water fasting and intermittent fasting. From the research I've done I can't find a whole lot of good data on the subject. So maybe it just hasn't been studied deep enough yet. But I do think there's something to it. And I've seen many cases of people getting great health benefits doing it. I'm also confident there are a lot of bs fad detox diets out there too. Or garbage products that people sell. Maybe that gives it a bad name.
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Not sure what stuff was studied for the detox diet. A while back I did a 60 day juice diet. All fresh juiced every day. 1500 calories. Mostly vegetables. I drank a gallon of juice a day. I think my benefits are most likely due to the fact that I was taking in way more micro nutrients than you could ever possibly do eating solid food. Unless you can eat enough veggies in a day to fill a third of a fridge. I lost 1lb per day for 60 days. Didn't gain any of it back (for a long time. And cured my hypertension. I was 160 over 120, at the end I was 120 over 80. Years after the diet I did put the weight back on because I started drinking a lot, eating like shit, and quit exercising. But the hypertension never came back thankfully. I know it's anecdotal. But I really think there's something to a properly done juice diet. As well as other forms of fasting. Like water fasting and intermittent fasting. From the research I've done I can't find a whole lot of good data on the subject. So maybe it just hasn't been studied deep enough yet. But I do think there's something to it. And I've seen many cases of people getting great health benefits doing it. I'm also confident there are a lot of bs fad detox diets out there too. Or garbage products that people sell. Maybe that gives it a bad name.
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Justin Michrina
The studies Ive heard referenced concerning targeted weight loss concluded that fat gets deposited in a certain order and comes off in reverse order. The differences are between people, not routines. Given that study you showed had a small sample, it wouldnt be surprising if they had just had people who lost weight in their legs first. Also, HIIT wouldnt work so well if targeted fat loss was possible since it relies on the idea of fat being released into the bloodstream at one intensity and burned in another. It also doesn't make sense to say that the far is released from a far cell and is picked up immediately by the cells around it to use as fuel. If that were the case, we would see fat loss in patterns related to blood perfusion.
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The studies Ive heard referenced concerning targeted weight loss concluded that fat gets deposited in a certain order and comes off in reverse order. The differences are between people, not routines. Given that study you showed had a small sample, it wouldnt be surprising if they had just had people who lost weight in their legs first. Also, HIIT wouldnt work so well if targeted fat loss was possible since it relies on the idea of fat being released into the bloodstream at one intensity and burned in another. It also doesn't make sense to say that the far is released from a far cell and is picked up immediately by the cells around it to use as fuel. If that were the case, we would see fat loss in patterns related to blood perfusion.
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Robert Saladino
The first study you mentioned dealt with people that were not regular exercise people going for goals. there is a baseline that if you skip breakfast. with a low metabolic rate it won't matter how many meals you're eating typically but if you workout daily and have fitness goals if you skip breakfast your metabolism will slow down you will feel hungry and you will be affected by your workouts. Spot reduction Is real for body parts not for ADIPOSE tissue. How do body builders improve body parts? why are pitcher's arms disproportionately smaller or larger, you read studies as if they are proof but they are just flawed studies. I can go on but this is the typical YouTuber sounding smart but not really using sound logic.
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The first study you mentioned dealt with people that were not regular exercise people going for goals. there is a baseline that if you skip breakfast. with a low metabolic rate it won't matter how many meals you're eating typically but if you workout daily and have fitness goals if you skip breakfast your metabolism will slow down you will feel hungry and you will be affected by your workouts. Spot reduction Is real for body parts not for ADIPOSE tissue. How do body builders improve body parts? why are pitcher's arms disproportionately smaller or larger, you read studies as if they are proof but they are just flawed studies. I can go on but this is the typical YouTuber sounding smart but not really using sound logic.
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Mike A
The breakfast one confuses me. so there is no effect in skipping breakfast? What if for example you follow a strict diet of 6 equal caloric-ly portioned meals a day, and then you skip breakfast- there IS a difference: the first meal is no longer existent, Daily caloric intake is 1/6 less. I thought the breakfast myth would be regarding timing of your first meal: ie is it really important that your first meal be in the AM side of the clock. or maybe, is there a difference if you skip breakfast but then compensate in the next meal vs equally sized meals in the day etc etc. but I guess not, the conclusion in the vid doesnt make a point in my mind.
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The breakfast one confuses me. so there is no effect in skipping breakfast? What if for example you follow a strict diet of 6 equal caloric-ly portioned meals a day, and then you skip breakfast- there IS a difference: the first meal is no longer existent, Daily caloric intake is 1/6 less. I thought the breakfast myth would be regarding timing of your first meal: ie is it really important that your first meal be in the AM side of the clock. or maybe, is there a difference if you skip breakfast but then compensate in the next meal vs equally sized meals in the day etc etc. but I guess not, the conclusion in the vid doesnt make a point in my mind.
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Serkan Bolat
All of your science-based videos are incredibly valuable, interesting, and convincing. I appreciate your effortYet I sometimes get confused. Is it possible that we overrate science? Or, are we overgeneralizing their results? As you implied in this video, scientific research practice significantly changes every 50 years (i. e, Sheldon body type study) while scientific studies offer different approaches to certain problems in every 10 years (i. e, how many eggs should we eat or cholesterol levels. So, should humans change how they take care of their bodies and health this frequently? How can we best read and reflect on scientific studies?
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All of your science-based videos are incredibly valuable, interesting, and convincing. I appreciate your effortYet I sometimes get confused. Is it possible that we overrate science? Or, are we overgeneralizing their results? As you implied in this video, scientific research practice significantly changes every 50 years (i. e, Sheldon body type study) while scientific studies offer different approaches to certain problems in every 10 years (i. e, how many eggs should we eat or cholesterol levels. So, should humans change how they take care of their bodies and health this frequently? How can we best read and reflect on scientific studies?
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Alex Veselak
Over the span of about 5 months I have tried intermittent fasting and have been really paying attention to my body and my energy levels after going back to eating breakfast. I feel like IF led me to be addicted to caffeine, and I was always drained and lacking energy, and once I felt like I could hardly control myself Just would like to say its been hard for me to come to terms with the fact that IF doesnt work for me, because it seems like every fitness person practices it. Yay for breakfast
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Over the span of about 5 months I have tried intermittent fasting and have been really paying attention to my body and my energy levels after going back to eating breakfast. I feel like IF led me to be addicted to caffeine, and I was always drained and lacking energy, and once I felt like I could hardly control myself Just would like to say its been hard for me to come to terms with the fact that IF doesnt work for me, because it seems like every fitness person practices it. Yay for breakfast
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Jeff Nippard
Timestamps EnjoyIs Breakfast the Most Important Meal of the Day? 0: 53Is Spot Reduction Possible? 2: 08Does Cooking Ruin Nutrition In Food? 4: 02Do You Need 8 Glasses of Water a Day? 4: 44Is Milk Bad For You? 6: 00Should You Train and Diet for your Bodytype? 7: 37Are Detox Diets Good for Health and Fat Loss? 8: 45Is The Mind-Muscle Connection Important For Muscle Growth? 9: 39It's been a blast making this series Thanks for all the support, dialogue and conversation. I appreciate you all
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Timestamps EnjoyIs Breakfast the Most Important Meal of the Day? 0: 53Is Spot Reduction Possible? 2: 08Does Cooking Ruin Nutrition In Food? 4: 02Do You Need 8 Glasses of Water a Day? 4: 44Is Milk Bad For You? 6: 00Should You Train and Diet for your Bodytype? 7: 37Are Detox Diets Good for Health and Fat Loss? 8: 45Is The Mind-Muscle Connection Important For Muscle Growth? 9: 39It's been a blast making this series Thanks for all the support, dialogue and conversation. I appreciate you all
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TAM
Caffeine is a diuretic. By definition, it increases urine outtake. You can even experiment this yourself. Try just a cup of water, about an hour after waking up vs. just a cup of coffee, about an hour after waking up. I went to the source in the article and the study was in 2000, with just 18 subjects. This is a severely small sample size and the abstract even ends with Further research is needed to confirm these results. I love your videos but the thing about caffeine is simply wrong.
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Caffeine is a diuretic. By definition, it increases urine outtake. You can even experiment this yourself. Try just a cup of water, about an hour after waking up vs. just a cup of coffee, about an hour after waking up. I went to the source in the article and the study was in 2000, with just 18 subjects. This is a severely small sample size and the abstract even ends with Further research is needed to confirm these results. I love your videos but the thing about caffeine is simply wrong.
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Aaron David Gleason
I love your videos and you come across as positive, informed and sober in your analysis. I did want to weigh in on the coffee thing. As a trainer and athlete who LOVES coffee, I really do have to have that glass of water instead sometimes, or i feel like I'm pushing myself in the red--as in, it feels like the acid in my body has built up too much. I think if you only ever substituted coffee for water, one might get f'd up pretty well. Cheers.
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I love your videos and you come across as positive, informed and sober in your analysis. I did want to weigh in on the coffee thing. As a trainer and athlete who LOVES coffee, I really do have to have that glass of water instead sometimes, or i feel like I'm pushing myself in the red--as in, it feels like the acid in my body has built up too much. I think if you only ever substituted coffee for water, one might get f'd up pretty well. Cheers.
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