Struggling to lose weight? Five myths about fat loss

Are you struggling to shed those extra kilos but are unable to pinpoint why?

It could well be because you've been sucked in by myths and have been listening to the wrong advice.

Fat loss expert and London-based personal trainer Nicholas Polo reveals the biggest fat loss myths in a piece for Healthista - a website promoting a healthy lifestyle where he explains what advice is best ignored and the best ways to stay in shape.

Here are the top five myths that people need to stop believing:  

1. Cardio is the best way to lose fat

Polo says cardio is one way to lose fat but compared to weight training it is not the most effective or efficient way to ditch the extra calories.

If endless hours on the treadmill aren't working it doesn't mean you need to do increase the hours instead push and pull some weights or even use your own body weight and get that fat burning furnace lit.

2. Training sessions must be an hour long

Polo says here it is important to think about quality versus quantity.

In his own experience, he has had clients who achieved the same body fat percentage just by doing a 10 minute training session. How? Drop sets.

Drop setting is a means of weight training for fat loss and a technique where you can perform an exercise at the maximum possible resistance before dropping the weight immediately without a break.

By eliminating the rest time between sets and exercises you can save all the time you would otherwise use for chatting, mirror staring or liking posts on Instagram.

3. Lifting weights will bulk you up

Not too worry, you won't become Arnold! That takes a lot of testosterone, a specific type of weight training and a supplement of two better left unmentioned.

Bulking up is a concern for many female gym goers when they think about lifting weights.

Polo says putting aside the methods of weight training that would bulk someone up, it is better to focus on what would make you fit and toned instead. 

4. Eating low fat is best

According to Polo, eating fat does not make you fat.

He says according to a recent study which looked at the top ten healthiest diets around the world that included the Greek, Italian, French, Icelandic and Korean it was concluded that all performed great regardless of their different splits between carbs, proteins and fats.

They are all based on whole foods and there's no food or sugar that come with it.

These diets did not include cereal, sodas, canned food, fast food fries, prepackaged dressing or added sugar.

5. Supplements don't work

It is definitely better to get your vitamins and minerals from whole foods, says Polo. A balanced diet is a good start, however, it is not likely to cover all your body's nutritional needs, especially when training a little more intensively.

Age, stress, limited sleep, health and intense training can change our nutrient requirements.

Supplements are not intended to replace food but instead offer extra support so we feel stronger, healthier and more energetic.

Read the full story on the NZ Herald.