Your views - What are the top health & fitness myths?

1. Multiple meals (frequency of meals) increases the body's complex metabolism = false. This is a myth to the masses.

2. If you set up a diet plan to -500 calories under maintenance, and since 3500 calories equal "numerically" a pound of fat, you will lose one pound......of only fat. Dependent on the person, length of diet, position in goal, length of training (etc), this is not true.

3. Spiking Insulin when deficit dieting is bad.

4. Manipulation of macro nutrients with the right person can change body composition = True. Restrict Carbohydrates to a certain level (increase caffiene for duretic effects) with the right person, water drops like a rock, for an example.


Peace, and rock on brotha and sista's!


Best wishes,

Chillen
 
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I hate it when people say "oh, you go to the gym, it's OK to eat this"

The fact that I won't eat something is because maybe I am training for a run and I cut it out or something. Arrhhh I hate it.
 
1. Multiple meals (frequency of meals) increases the body's complex metabolism = false. This is a myth to the masses.
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....so that "5x-6x small meals a day to increase thermogenics and metabolism" was a sham??....

I am so deceived.....
 
i was watching a documentary on magnus samuellson and he said "you have to gain weight to gain strength"!!! He must know that is complete bull!
i was very surprised.
 
These are some interesting points. I knew about the unfit models and the carb diets and all that, but I was not aware of the metabolism thing. I was always told smaller meals at greater frequency would amp it up... >_>
 
underdog13 said:
i was watching a documentary on magnus samuellson and he said "you have to gain weight to gain strength"!!! He must know that is complete bull!
i was very surprised.
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Er, ultimately it is true, it may not be true for a newb as they can drop fat and make new motor unit connections to make quick strength gains without weight gain but once you're not carrying much fat and have been lifting for a decent amount of time then how do you lift more without having more muscle? And if you gain muscle then you gain weight, very simple, you'll never see an 120lb guy pulling a truck, it just doesn't happen
 
I don't think that study studied the effect of high vs low frequency, but the effect of regular vs irregular. So for example, eating 4 meals at the same times each day is better than sometimes eating 3, 4, 5 or 6 on different days at different times during the week.

I haven't read the fulltext, though.
 
Karky said:
I don't think that study studied the effect of high vs low frequency, but the effect of regular vs irregular. So for example, eating 4 meals at the same times each day is better than sometimes eating 3, 4, 5 or 6 on different days at different times during the week.

I haven't read the fulltext, though.
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Good point

What about this one then, in rats I know, but I know many people closely related to rats
 
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I did some searching about meal frequency a while back, but couldn't really find anything that compared sensible stuff. I found something in boxers where eating 1400kcal spaced over 6 meals was better than spaced over 2 meals.. but no one eats 1400kcals over 2 meals.. at least not people like us :p Would be cool to see something comparing 6 to 4 meals, I doubt they would find much of a difference. Protein synthesis might be better at a lower meal frequency, though. The old hypothesis that you have to keep a constantly elevated amino acid concentration in your blood to maintain a high MPS has gotten some criticism. It seems that if you increase AA then first MPS will increase, but if you keep AA high for a long time, it won't stay high, it will go down and stay down, even though you have an increased AA level. However, having high AA levels, then waiting for them to drop, so that MPS also drops, and then getting more AAs will make MPS have another peak, and doing this will result in more net MPS.

that is if I remember correctly.



there it is actually.. I think you'll be able to get the full thing for free. It's a review that talks about a lot within protein.
"Optimal Pattern of Protein Digestion" is where they explain what I talked about.

One concept that has been adopted by bodybuilders is that of mimicking a constant and maintained supply of amino acids throughout the day. In a sense, they seek to mimic intravenous infusion. However, what would happen if an athlete could achieve this? Bohé et al. [63] investigated this question by intravenously infusing amino acids into participants for 6 hours. Plasma amino acid concentrations were raised 1.7 fold and then maintained throughout the allotted period of time. Results found that protein synthesis rose from 30–60 minutes and remained elevated to a value of 2.8 fold for 1.5 hours. While plasma amino acid levels were maintained, protein synthesis returned to basal levels for the remaining four hours.
These results suggest that the machinery responsible for protein synthesis becomes refractory to a prolonged elevation in plasma amino acids, at least when the concentration is maintained. The authors postulate that the inhibitory mechanism may be related to some type of protein stat mechanism. Perhaps what is most important are the implications from this study, which suggest that "amino acids are more efficiently utilized for maintaining lean body mass and providing substrate for wound healing when given in divided doses (as occurs with meal feeding) rather than with continuous application" [63].
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Karky said:
I did some searching about meal frequency a while back, but couldn't really find anything that compared sensible stuff.
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That is true, I posted a rat study on the previous page but there isn't a great deal on meal frequencies in healthy adults, lots on diabetics but it's not really comparable
 
Er, ultimately it is true, it may not be true for a newb as they can drop fat and make new motor unit connections to make quick strength gains without weight gain but once you're not carrying much fat and have been lifting for a decent amount of time then how do you lift more without having more muscle? And if you gain muscle then you gain weight, very simple, you'll never see an 120lb guy pulling a truck, it just doesn't happen

yeah i realise theres a point where you have to gain mass to gain strength but he said it in a way that suggested this is the only way. most people greatly underestimate the nervous system. how long do you consider an experienced lifter? ive been lifting just short of 2 years and am still seeing gains without size though i started at a very low level and am currently mediocre at most things.
 
Myth: I don't need cardio if I lift and watch what I eat.

I'm pretty much done with the notion that people don't need cardio (to lose weight or otherwise). While losing weight can be done without it, I die a little inside every time I hear some jacktard talk abotu how he/she doesn't need to run or do cardio because they are "fit" in terms of strength and body comp. In the same boat though are the people that do the cardio for the sole purpose of losing weight.

Meanwhile, they all overlook the true purpose of cardiovascular exercise, which is to improve the body's cardiovascular output and efficiency, along with helping to prevent a slew of unnecessary complications from having a piss poor cardiovascular system.

When I get on a peice of cardio equipment, my first goal it to improve my cardio, for both health, and fitness as it relates to my activities and sports. Losing weight is, and should be, a secondary concern.
 
illiniphase4 said:
Myth: I don't need cardio if I lift and watch what I eat.

I'm pretty much done with the notion that people don't need cardio (to lose weight or otherwise). While losing weight can be done without it, I die a little inside every time I hear some jacktard talk abotu how he/she doesn't need to run or do cardio because they are "fit" in terms of strength and body comp. In the same boat though are the people that do the cardio for the sole purpose of losing weight.

Meanwhile, they all overlook the true purpose of cardiovascular exercise, which is to improve the body's cardiovascular output and efficiency, along with helping to prevent a slew of unnecessary complications from having a piss poor cardiovascular system.

When I get on a peice of cardio equipment, my first goal it to improve my cardio, for both health, and fitness as it relates to my activities and sports. Losing weight is, and should be, a secondary concern.
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Oh you're killing me!!!!

This is SOOO true and I *know* my routines suffer cause I can't get off my dead arse and do my cardio lately....lol

rub it in why don't you.....rub it in..........:sad2:
 
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