Debunking Common Fitness Myths

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Part 3 of the Myth Bust Monday Season 1 Finale! Here are all the topics covered:

  1. Is Breakfast the Most Important Meal of the Day?

• Is BREAKFAST The Most Important Meal …

  1. Is Spot Reduction Possible?

• Can You Lose Bodyfat From Specific Bo…

  1. Does Cooking Ruin Nutrition In Food?

• How Does Cooking Affect Nutrition in …

  1. Do You Need 8 Glasses of Water a Day?

• Why You Don’t Need 8 Glasses of Water…

  1. Is Milk Bad For You?

• The Science of MILK (Is It Really Goo…

  1. Should You Train and Diet for your Bodytype?

• Should You Train \u0026 Diet For Your Body…

  1. Are Detox Diets Good for Health and Fat Loss?

• Do Detox Diets Work For Fat Loss \u0026 He…

  1. Is The Mind-Muscle Connection Important For Muscle Growth?

• How To Use The Mind-Muscle Connection…

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• Myth Bust Monday


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SOURCES:

https://www.ncbi.nlm.nih.gov/pubmed/2

Krieger, J. The Impact of Skipping Breakfast on Calorie Intake. Weightology.net

https://www.ncbi.nlm.nih.gov/pubmed/5

https://www.ncbi.nlm.nih.gov/pubmed/1

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pubmed/2

Mass Research Review – Volume 1, Issue 4

https://www.researchgate.net/publicat

https://www.researchgate.net/publicat

https://sciencebasedmedicine.org/micr

http://www.alanaragonblog.com, AARR Feb 2016

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.nap.edu/read/10925/chapter/1

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pubmed/1

https://www.ncbi.nlm.nih.gov/pubmed/1

https://opencommons.uconn.edu/cgi/vie

https://www.ncbi.nlm.nih.gov/pubmed/1

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pmc/arti

https://www.ncbi.nlm.nih.gov/pubmed/1

https://sciencebasedmedicine.org/the-

https://www.ncbi.nlm.nih.gov/pmc/arti

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.bmj.com/content/349/bmj.g

https://www.ncbi.nlm.nih.gov/pubmed/2

https://www.ncbi.nlm.nih.gov/pubmed/1

https://www.ncbi.nlm.nih.gov/pubmed/1

https://sciencebasedmedicine.org/deto

https://sciencebasedmedicine.org/the-

https://www.researchgate.net/publicat

https://www.ncbi.nlm.nih.gov/pubmed/2

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. In this enlightening article, titled “Debunking Common Fitness Myths,” Jeff Nippard busts 8 popular fitness myths in a video sponsored by Squarespace. The Season 1 finale of his Myth Bust Monday series covers various topics such as the importance of breakfast, spot reduction, cooking effects on nutrition, water intake, milk consumption, body types in training, detox diets, and mind-muscle connection. Jeff Nippard, a natural pro bodybuilder and powerlifter with a BSc in biochemistry/chemistry, emphasizes the importance of consulting a physician before starting any exercise program, as he is not a medical professional. Join him on this journey of enlightenment and discover the truth behind common fitness myths.

As the Myth Bust Monday Season 1 finale draws to a close, Jeff Nippard not only debunks fitness myths, but also provides valuable sources for the information discussed. Viewers can support his channel by purchasing merch or checking out sponsors like Squarespace who sponsored the video. Jeff Nippard’s informative videos aim to educate and empower individuals to make informed decisions about fitness and health. Stay tuned for Season 2 starting in mid-2019, along with the upcoming New Technique Tuesday series.

Debunking Common Fitness Myths

Breakfast Myth: No significant difference in metabolic rate whether you eat or skip breakfast

When it comes to the breakfast myth, the idea that eating in the morning boosts your metabolism is a common misconception. Research has shown that skipping breakfast does not significantly impact your metabolic rate. Studies have found that while breakfast eaters tend to move around more during the day, they also tend to consume more calories, ultimately balancing out the energy expenditure. Therefore, whether you choose to eat breakfast or skip it should be based on your personal preferences and appetite. Some experts suggest making your first meal of the day high in protein, whether you choose to eat breakfast or not.

Spot Reduction Myth: Inconclusive evidence on targeted fat loss

The spot reduction myth claims that you can target fat loss in specific areas of your body through exercise. However, research on this topic remains inconclusive. While some studies have found localized fat loss in trained areas after exercise, the overall consensus among experts is that spot reduction is not as effective as overall fat loss through a balanced diet and regular exercise. It is essential to focus on creating a caloric deficit in your body to reduce overall body fat rather than trying to target specific areas.

Cooking Method: Steaming best for preserving nutrients

When it comes to cooking methods, steaming has been shown to be the best for preserving the nutrients in your food. Steaming helps retain the water-soluble vitamins in vegetables, such as vitamin C, which can be lost through boiling. It is recommended to avoid high heat and excessive water when cooking to maintain the nutritional value of your food. Additionally, using a variety of cooking methods, such as steaming, boiling, and microwaving, can help you retain the essential nutrients in your meals.

Water Intake Myth: Drink based on thirst, coffee can count as a water source

The myth surrounding water intake recommends drinking eight glasses of water a day. However, hydration needs vary from person to person based on individual factors like size, activity level, and climate. Most healthy individuals can rely on their thirst as a guide to meet their daily water intake needs. In addition, coffee can count as a water source, as it does not significantly affect hydration status in regular consumers. Maintaining adequate hydration is crucial for overall health and performance, so it is essential to listen to your body’s signals and drink water accordingly.

Milk Consumption: Scientific evidence supports health benefits

Contrary to popular belief, scientific evidence supports the health benefits of milk consumption. High-quality studies have consistently found no association between dairy consumption and adverse health outcomes like all-cause mortality, heart disease, and cardiovascular disease. While concerns about funding bias from the dairy industry exist, the weight of the scientific evidence suggests that milk can be part of a nutrient-rich diet that offers numerous health benefits. Individuals can choose to consume milk based on their preferences and dietary needs.

Body Types Myth: Body composition can be changed through diet and exercise

The idea of distinct body types, such as endomorph, mesomorph, and ectomorph, has been a prevalent myth in fitness culture. While individuals may have genetic predispositions to certain body shapes, body composition can be altered through diet and exercise. By focusing on a balanced diet, regular physical activity, and targeted training, individuals can reshape their bodies and achieve their desired physique. Embracing a holistic approach to health and fitness can help individuals achieve long-term success in changing their body composition.

Detox Diet Myth: Not sustainable or necessary for weight loss

One common fitness myth surrounds detox diets, which claim to cleanse the body and promote weight loss through restrictive eating patterns. However, most detox diets are not sustainable and may not be necessary for achieving weight loss goals. The human body has natural detoxification mechanisms, primarily through the liver and kidneys, that function optimally with a balanced diet and adequate hydration. Instead of resorting to short-term detox programs, focusing on long-term lifestyle changes, such as a healthy diet and regular exercise, is key to sustainable weight management and overall well-being.

Mind Muscle Connection Myth: Can lead to more muscle growth during certain exercises

The mind-muscle connection myth suggests that focusing on the muscle being worked during exercise can enhance muscle growth and strength gains. While the exact mechanisms behind this phenomenon are not fully understood, some research supports the idea that mental focus and intention during resistance training can lead to improved muscle activation and recruitment. By mindfully engaging with your muscles during workouts, you may experience better results and increased muscle hypertrophy over time. Incorporating mind muscle connection techniques into your training routine can help you maximize the benefits of your workouts.

By debunking common fitness myths and understanding the science behind these misconceptions, individuals can make informed decisions about their health and wellness practices. Remember that personal preferences, goals, and individual needs should always guide your fitness journey.

Tips on How to Create a Workout Plan

Assess Your Fitness Goals

Before creating a workout plan, define your fitness goals and objectives. Whether you aim to lose weight, build muscle, improve cardiovascular health, or increase flexibility, setting specific and achievable goals will help tailor your workout plan to your needs.

Determine Your Workout Schedule

Establishing a consistent workout schedule is crucial for maintaining motivation and staying committed to your fitness routine. Consider factors like your availability, preferred workout times, and other responsibilities to create a realistic and sustainable schedule that fits your lifestyle.

Choose Appropriate Exercises

Select exercises that align with your fitness goals and capabilities. Including a mix of cardio, strength training, flexibility, and balance exercises can help create a well-rounded workout plan that targets different aspects of your fitness.

Gradually Increase Intensity

When designing your workout plan, gradually increase the intensity and duration of your exercises to challenge your body and promote continuous progress. Incorporating progression strategies like increasing weights, sets, or reps can help you avoid plateaus and achieve optimal results.

Listen to Your Body

Pay attention to your body’s signals during workouts to avoid injury and prevent overtraining. Adjust your workout plan as needed based on how your body responds to different exercises, intensity levels, and recovery periods.

Seek Professional Guidance

If you are unsure how to create an effective workout plan or want personalized advice, consider consulting a fitness professional, such as a personal trainer or health coach. They can help you develop a tailored workout program that aligns with your goals and abilities.

By following these tips, you can create a customized workout plan that suits your needs, preferences, and fitness objectives. Remember that consistency, variety, and progression are key elements of a successful workout routine that can help you achieve your fitness goals.

Debunking Common Fitness Myths

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How to Fix Your Posture

Posture plays a significant role in overall health and well-being, affecting everything from physical appearance to muscular strength and joint health. Poor posture can lead to various health issues, such as back pain, neck stiffness, and muscle imbalances. Here are some tips on how to fix your posture and maintain optimal alignment:

Be Mindful of Your Posture

The first step in correcting poor posture is to become aware of your body’s alignment throughout the day. Pay attention to how you sit, stand, and move, and make a conscious effort to maintain proper posture whenever possible.

Strengthen Core and Back Muscles

Weak core and back muscles are common contributors to poor posture. Incorporating exercises that target these muscle groups, such as planks, deadlifts, and rows, can help improve posture by strengthening the muscles that support the spine and promote stability.

Stretch Tight Muscles

Tight muscles, particularly in the chest, hips, and hamstrings, can pull the body out of alignment and contribute to poor posture. Regular stretching exercises, such as chest openers, hip flexor stretches, and hamstring stretches, can help loosen tight muscles and improve flexibility.

Use Proper Ergonomics

Whether at work, home, or during exercise, maintaining proper ergonomics is essential for supporting good posture. Adjusting your workstation, using supportive furniture, and practicing proper lifting techniques can help reduce strain on your body and promote better alignment.

Practice Good Postural Habits

Developing healthy postural habits, such as sitting up straight, keeping shoulders relaxed, and avoiding prolonged slouching, can contribute to better alignment over time. Making small adjustments to your daily routine can have a significant impact on your posture and overall well-being.

Consider Posture Correction Aids

If you struggle to maintain proper alignment on your own, consider using posture correction aids, such as braces, posture shirts, or ergonomic devices. These tools can provide external support and reminders to help you improve your posture and develop better alignment habits.

By implementing these tips and techniques, you can gradually correct poor posture, strengthen key muscles, and promote optimal alignment in your daily life. Remember that consistency, awareness, and a commitment to healthy habits are essential for improving posture and maintaining long-term postural health.

Healthy Eating Hacks

Maintaining a balanced and nutritious diet is essential for overall health and well-being. Healthy eating habits can support energy levels, immune function, weight management, and disease prevention. Here are some healthy eating hacks to help you optimize your nutrition and make healthier food choices:

Plan Your Meals in Advance

Developing a meal plan for the week can help you make healthier choices, save time, and reduce food waste. Consider preparing meals and snacks ahead of time, portioning out ingredients, and incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your plan.

Focus on Whole, Unprocessed Foods

Prioritizing whole, unprocessed foods, such as fruits, vegetables, nuts, seeds, whole grains, and lean proteins, can help you consume essential nutrients and reduce intake of added sugars, unhealthy fats, and artificial ingredients. Choose whole foods whenever possible and limit processed and packaged items in your diet.

Stay Hydrated

Drinking an adequate amount of water throughout the day is crucial for hydration, digestion, metabolism, and overall health. Aim to consume at least eight glasses of water daily, and consider adding hydrating foods like fruits, vegetables, and herbal teas to your diet to support hydration.

Practice Mindful Eating

Eating mindfully involves paying attention to your food, savoring each bite, and listening to your body’s hunger and fullness cues. By practicing mindful eating, you can develop a healthier relationship with food, prevent overeating, and enjoy your meals more fully.

Incorporate Healthy Fats

Healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish, are essential for supporting brain function, hormone production, and cardiovascular health. Include sources of healthy fats in your diet to maintain energy levels, promote satiety, and nourish your body.

Balance Your Plate

Create balanced meals by including a mix of macronutrients, such as proteins, carbohydrates, and fats, and colorful fruits and vegetables. Building meals around a variety of nutrient-dense foods can help you meet your daily nutrient requirements, fuel your body, and maintain optimal health.

Practice Portion Control

Monitoring portion sizes and listening to your body’s signals of hunger and fullness can help you maintain a healthy weight and prevent overeating. Consider using smaller plates, measuring serving sizes, and practicing mindful portion control to support healthy eating habits.

Choose Nutrient-Rich Snacks

Opt for nutrient-rich snacks like fresh fruit, vegetables with hummus, Greek yogurt, nuts, or homemade trail mix to satisfy cravings and boost energy levels. Selecting whole, nutrient-dense foods for snacks can help you stay full between meals and provide essential vitamins and minerals.

Read Food Labels

Reading food labels can help you make informed choices about the nutritional content of packaged foods and beverages. Pay attention to serving sizes, ingredients, added sugars, unhealthy fats, and sodium levels when shopping for groceries to select the healthiest options available.

Seek Support and Accountability

Joining a cooking club, meal prepping with a friend, or working with a dietitian can provide you with the support and accountability needed to establish healthy eating habits. Share recipes, meal ideas, and cooking tips with others to stay motivated and inspired on your healthy eating journey.

By incorporating these healthy eating hacks into your daily routine, you can nourish your body, support your health goals, and enjoy a balanced and nutritious diet. Remember that sustainable changes, mindful choices, and a positive attitude can help you maintain a healthy relationship with food and promote overall well-being.

Meditation and Wellness

Meditation is a powerful tool for promoting overall wellness and mental health. Incorporating a regular meditation practice into your daily routine can help reduce stress, improve focus, increase self-awareness, and enhance emotional well-being. Here are some tips for incorporating meditation into your wellness routine:

Find a Quiet and Comfortable Space

Create a peaceful and relaxing environment for your meditation practice by finding a quiet space free from distractions. Choose a comfortable seat or meditation cushion, dim the lights, and set the mood with soothing music or natural sounds to promote relaxation.

Set Intentions for Your Practice

Establish intentions or goals for your meditation practice, such as reducing stress, cultivating gratitude, or enhancing mindfulness. Setting an intention can provide focus, motivation, and direction for your meditation session and help you remain present and engaged throughout.

Focus on Your Breath

Begin your meditation by focusing on your breath as it flows in and out of your body. Pay attention to the sensations of each inhale and exhale, and use your breath as an anchor to bring your awareness back to the present moment whenever your mind wanders.

Practice Mindfulness and Awareness

Cultivate mindfulness and awareness by observing your thoughts, emotions, and sensations without judgment. Acknowledge any distractions that arise during meditation, gently refocus on your breath, and let go of negative or intrusive thoughts to create space for inner peace.

Use Guided Meditations and Resources

Explore guided meditation apps, online resources, or meditation classes to enhance your practice and gain new insights. Guided meditations can offer structure, support, and instruction for beginners and experienced practitioners alike, helping you deepen your mindfulness skills and develop a consistent routine.

Incorporate Mindful Movement

Combine meditation with mindful movement practices like yoga, tai chi, or walking meditation to promote relaxation, body awareness, and stress relief. Integrating movement into your meditation routine can enhance your physical well-being, mobility, and overall sense of balance and harmony.

Engage in Gratitude and Reflection

Practice gratitude and reflection by acknowledging moments of joy, appreciation, and connection during meditation. Cultivating a sense of gratitude can foster positive emotions, increase resilience, and inspire feelings of compassion and empathy toward yourself and others.

Establish a Consistent Practice

Commit to a regular meditation practice by setting aside time each day for mindfulness and self-care. Consistency is key to building resilience, reducing stress, and experiencing the full benefits of meditation in promoting overall wellness and mental health.

Practice Self-Compassion and Patience

Be kind and patient with yourself as you navigate your meditation practice and explore new aspects of mindfulness and awareness. Embrace imperfections, setbacks, and challenges as opportunities for growth and learning, and approach your practice with an open heart and a positive attitude.

Reflect on Your Progress and Insights

Take time to reflect on your meditation practice, noting any shifts in awareness, emotions, or mental clarity that arise during and after meditation. Celebrate your progress, insights, and breakthroughs, and maintain a journal or meditation log to track your experiences and reflections over time.

Seek Support and Community

Join a meditation group, attend a retreat, or engage in online forums to connect with like-minded individuals and share your meditation journey. Seeking support, guidance, and community can enhance your practice, deepen your understanding of mindfulness, and foster a sense of belonging and connection.

By incorporating meditation into your wellness routine and cultivating a consistent and mindful practice, you can nurture your mental health, enhance your emotional well-being, and support overall wellness. Remember that meditation is a personal journey of self-discovery and growth, and each meditation session offers an opportunity for healing, transformation, and renewal.

What to Eat Before/After Workouts

Choosing the right foods before and after workouts can help fuel your body, enhance performance, and promote recovery. Pre- and post-workout nutrition plays a crucial role in optimizing exercise outcomes, supporting muscle growth, and replenishing energy stores. Here are some tips on what to eat before and after workouts to maximize your fitness results:

Pre-Workout Nutrition

Consuming a balanced meal or snack before your workout can provide your body with the energy and nutrients needed for optimal performance. Aim to eat a combination of carbohydrates, protein, and healthy fats to fuel your muscles and sustain your energy levels throughout your workout. Consider these pre-workout meal ideas:

  • Whole grain toast with nut butter and banana
  • Greek yogurt with berries and granola
  • Oatmeal with almond milk, chia seeds, and sliced almonds
  • Brown rice bowl with grilled chicken, vegetables, and avocado
  • Protein smoothie with spinach, mango, protein powder, and almond milk

Post-Workout Nutrition

After your workout, refueling your body with a combination of protein and carbohydrates can aid in muscle recovery, repair, and growth. Consuming a post-workout meal or snack within 30 minutes to an hour after exercise can help replenish glycogen stores, reduce muscle soreness, and support recovery. Consider these post-workout meal ideas:

  • Grilled salmon with sweet potatoes and steamed broccoli
  • Quinoa salad with chickpeas, roasted vegetables, and feta cheese
  • Turkey sandwich on whole grain bread with avocado and mixed greens
  • Cottage cheese with pineapple and walnuts
  • Protein shake with banana, almond butter, and almond milk

Hydration

In addition to pre- and post-workout nutrition, staying hydrated before, during, and after exercise is crucial for performance, recovery, and overall health. Aim to drink water throughout the day and consume additional fluids before and after your workout to prevent dehydration and support optimal hydration status. Consider adding electrolyte-rich beverages like coconut water or sports drinks for intense or prolonged exercise sessions.

Listen to Your Body

Adjust your pre-and post-workout nutrition based on your individual needs, preferences, and fitness goals. Experiment with different foods, timing strategies, and portion sizes to determine what works best for you and supports your performance and recovery needs. Pay attention to how your body responds to different foods and adjust your nutrition plan accordingly to optimize your workouts.

Consult a Nutrition Professional

If you have specific dietary needs, health conditions, or fitness goals, consider consulting a registered dietitian or nutrition professional for personalized guidance on pre- and post-workout nutrition. They can help you develop a tailored nutrition plan that aligns with your goals, preferences, and lifestyle and provide evidence-based recommendations to enhance your exercise outcomes.

By incorporating these tips and strategies into your pre-and post-workout nutrition routine, you can optimize your energy levels, support muscle recovery, and promote overall health and fitness. Remember that nutrition plays a vital role in your exercise performance and long-term wellness, so making informed choices about what to eat before and after workouts can help you achieve your fitness goals and maintain a balanced and nourishing diet.

Good Stretches for Body Pain

Stretching is a beneficial practice for relieving muscle tension, improving flexibility, and reducing body pain and discomfort. Incorporating targeted stretches into your daily routine can help alleviate common areas of pain, such as the neck, shoulders, back, hips, and legs. Here are some good stretches for addressing body pain and promoting relaxation and relief:

Neck Stretch

To relieve tension in the neck and shoulders, perform the following stretch:

  • Sit or stand with a neutral spine, and gently tilt your head to one side, bringing your ear towards your shoulder.
  • Hold the stretch for 15-30 seconds, then switch sides.
  • Repeat the stretch 2-3 times on each side to release tension in the neck and upper back.

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