1.Eat less to lose weight: this is a huge debated area when it comes to weight loss. A lot of nutrition advice tell you to eat less. Your body adapts and learns to function on whatever you give it. Often reducing your intake of calories will leave you undernourished and fatigued. Counting calories isn’t the most effective way of weight loss, since macronutrients have different impacts on the body.

Many people eat less that their metabolic requirements and lac calories to fuel their bodies. This may cause nutritional deficiencies such as fatigue, poor exercise performance and disrupted sleep, which interrupt with weight loss. A good rule of thumb, eat good quality food which fulfills your requirements. It’s very hard to get fat and obese from eating good quality veggies and protein. You shouldn’t think “move more, eat less”, think of your fuelling performance, and weight loss with be a by-product.

2. Weights make you bulky: The truth is, lifting weights is not going to make you bulky unless you make a drastic nutritional push and spend more time than you should in the weight room, purposely. Hormonal conditions needed to build this large muscle pass, isn’t present in most of us. You’ll gain some muscle if you weight train, a small amount. The effects are good: improved posture, trimmer body, structural balance, reduced risk of injury. Increased fat loss and overall increase in your functional strength. You’ll gain some muscle if you weight train, a small amount. The effects are good: improved posture, trimmer body, structural balance, reduced risk of injury. Increased fat loss and overall increase in your functional strength.

3. Cardio is best for fat loss: There are some that claim cardio is the best way to get fit and lose weight. The right path lies in the middle; low intensity cardio used as a base conditioning tool or for recovery from a high intensity workout and for long distance athletes. Those of us who want to lose fat become fit and strong. This type of cardio is time consuming, less efficient than interval training and can be tough on the joints. You`ll burn calories if you run for many hours a week, but you`ll burn muscle too.
   To maximize fat loss, we should increase our metabolic rate so the number of calories the body burns while resting is increased. Best way to achieve this is through; High intensity exercises, interval training, and lifting heavy stuff. For the best results, combine both resistance training and cardio.

4. Carbs and fat make you fat: Low carb diets are the new trend, and fat has been said to be the cause for obesity and poor health. Cutting these out of your diet will kick start your weight loss, because this reduces your overall caloric intake, not because they`re `bad` for you. Being at a caloric deficit is crucial if you want to lose fat, cutting carbs and fat completely doesn`t help you long-term; the body needs these for optimal performance. Carbs are an important fuel, especially if you`re working out regularly and a certain amount of fat is important to aid fat loss; fat improves helps permeability and signaling which speeds up your metabolism. Stick with unrefined carbs which give your body the essential vitamins, minerals and fibre that it needs; such as quinoa, brown rice, oats, and veggies. Eat good fats like those found in nuts, coconut oil, avocado, nut butters and oily fish, avoiding artificial fats found in things like piazza, margarine and fried foods.

5. Light weights are good for toning: two things are needed for `toning` your body: decreased body fat and increase muscle mass. What doesn`t challenge you, won’t change you; so working out with light weights doesn’t do a huge change. You won`t get bulky unless you lift heavy for a long period of time at a lot of reps, at a high volume, and increase your caloric intake drasticall6y, it won’t happen. The key is in the program. Regardless of the weight, it comes down to diet. It takes an incredibly large amount of calories to build muscle mass, and a deficit to lose fat. It’s difficult to do both at the same time. Like everything, its dose is dependent: the key is in the execution.