Training Myth: Protein is for weight gain, not weight loss

As body fat begins to be burned, the body starts to rely on an alternative source of energy – protein. It’s at this point that you need to significantly increase your protein intake or else your body will turn to its own muscle tissue for energy. Start losing muscle tissue and your metabolism will drop sharply. And when your metabolism drops, fat-burning decreases too, which undermines the whole point of being on a leaning-out diet.

When getting lean is the goal, women should aim for 0.5 grams of protein per pound of bodyweight a day, while men should be consuming 1 gram per pound. To give you a comparison, a proper portion of chicken breast (4 oz) contains about 30 grams of protein. So keep your metabolism revving by getting enough protein and you’ll create a lean, mean calorie-burning machine!

Mark Broadfoot, Apprentice Trainer // If you want more information on Bodies By Design’s Apprenticeship Program, click here.

Training Myth: Caffeine prevents fat burning

In fact, it’s quite the opposite. Caffeine increases the amount of fat that gets liberated from the fat cells, allowing it to be more readily burned for fuel. There’s nothing wrong with having a morning cup of Joe, but to maximize caffeine’s fat-burning effects, take it about an hour before you work out. Research shows this can make you stronger in the gym and lessen muscle pain during your training – both of which will allow you to work out harder.

But, of course, calories count too. If you’re overeating, don’t expect caffeine to make you leaner, especially if you’re adding calories from sugar or half-and-half. Drink coffee black and stay away from the lattes and mochas!

Mark Broadfoot, Apprentice Trainer // If you want more information on Bodies By Design’s Apprenticeship Program, click here.