Top 5 Nutrition Weight Loss Myths

Most people think nutrition is really confusing, but if you want weight loss, choosing the right diet plan isn't that hard. The most important thing you need to do is match your weight loss diet with your personality and your day-to-day environment. But that brings up conflict with some of the biggest nutrition myths you might have heard about.

Myth #1 - You must eat 6 meals per day for weight loss.

Eating 6 meals per day works for weight loss, but you don't have to do it. You can eat 3 meals per day and still lose fat. The more important matters are the foods you eat, and how much food you eat. If you eat McDonald's six times per day, you will not lose weight.

But if you eat 3 meals per day of whole, natural foods, you will burn belly fat and lose weight quickly. Whole, natural foods include fruits, vegetables, and raw nuts. Add enough protein to your diet and you have a great meal plan, no matter how many times you eat per day. Of course, you must make sure you eat fewer calories than you need.

Myth #2 - You must eat 1 gram of protein per pound of bodyweight.

Bodybuilders have been using this rule forever, but it doesn't fit all people, especially those who need a lot of weight loss. This nutrition tip actually becomes a myth if you are overweight. For example, if you are a 225 pound woman, but 40% body fat, it wouldn't be necessary for you to eat 225 grams of protein. In fact, in rare cases, this could lead to health problems.

In another example, if you are a 325 pound guy, but 35% body fat, this nutrition myth will also over-estimate your need for protein. A better recommendation is 1 gram of protein per pound of lean body weight, but most people will not know this number. So it is easier to stick with basic recommendations. An overweight woman who wants to lose weight should aim for 100-150 grams of protein per day. That will be enough for her needs, and to help control appetite, as protein is very good at that. For a guy, 150-200 grams of protein is a safe, effective range for supporting fat loss.

Myth #3 - Fruit makes you fat.

This myth is ridiculous. Eating fruit does not stop weight loss. Fruit is healthy, and contains a lot of fiber. While it does contain fruit sugars, fruits are not calorie dense compared to muffins and other types of foods, and it would be hard to eat too many calories from fruit. Eating fruit won't stop your weight loss, and it does not make you fat.

Myth #4 - You can eat negative calorie foods for weight loss.

This is such a joke. A negative calorie food is a food that is claimed to require more calories for digestion than the food provides. A classic example people like to use is celery. Unfortunately, it is not true. While it takes some calories to chew and digest celery, it does not take more calories than what the celery provides. I've read articles that claimed bananas, apples, watermelon, and many other fruits and vegetables are negative calorie foods. However, none of this is true. What a myth!

Myth #5 - You can eat all the fat free food you want for weight loss.

Most fat free foods contain a lot of sugar and calories, and it is easy to over-eat these foods. They were very popular for weight loss in the 1990's, and included the classic fat free Snackwells cookies. Unfortunately, many people learned the hard way that these fat free foods were not good for weight loss.

Avoid falling prey to these 5 nutrition myths, and you'll have an easier time with weight loss and making sense of nutrition programs.

Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.

Boost Your Metabolism for Weight Loss

If you suffer from a slow metabolism, you are going to have a hard time with weight loss. You might even gain weight, even though you think you are doing fat burning cardio and eating a low fat diet. Fortunately, there are ways to improve your weight loss diet and cardio exercise program to boost your metabolism, burn more calories, lose more fat, and finally achieve the weight loss you want.

The three most important things you need to do to boost your metabolism are:

1. Change your weight loss diet so you are eating more protein, more healthy fats, more nuts, and more fruits and vegetables.

2. Increase the intensity of your weight loss cardio exercise sessions so that you are doing either interval training or high-intensity cardio exercise workouts.

3. Add resistance training to your weight loss program. If you are already doing resistance training two to three times per week, you need to increase the intensity of each workout by using more resistance (i.e. adding more weight or doing more challenging bodyweight exercises) and decreasing the number of repetitions you do per set.

Let's start by improving your weight loss diet to help boost your metabolism from slow to normal. You might even be able to significantly increase your metabolism from normal to super-fast if you follow all of these metabolism boosting secrets for weight loss.

Your diet should not be low-fat or low-carbohydrate. However, there are certain types of fats to avoid and certain carbohydrates that should be left out of your weight loss diet.

First, don't eat any processed foods from a bag or a box. Foods such as chips, crackers, cookies, and pastries all contain "bad" fats (trans-fats) and processed carbohydrates. These are bad for your health and will make you gain weight. In addition, seemingly harmless foods such as rice cakes, pretzels, and "trans-fat free" foods still contain processed foods with very few nutrients and a lot of calories. Plus, those foods don't fill you up and you'll be hungry again soon. It's also hard to stop eating them.

Eliminate those foods from your weight loss diet and you'll feel less "sluggish". The next step is to eat more protein.

Women should get 100 grams of protein per day and men should get 150 grams of protein per day. Protein contains 4 calories per gram and might help boost your metabolism. Don't expect miracles for your metabolism, but replacing processed foods with protein from chicken and other lean meats, or even protein shakes, will help you achieve fast weight loss.

Finally, add more whole, natural foods such as raw nuts, fruits, and vegetables. Again, these won't skyrocket your metabolism, but whole, natural foods will help you with fast weight loss if you replace processed carbohydrates.

As for weight loss supplements, nothing works. Most weight loss diet pills are nothing more than glorified caffeine pills, full of tiny amounts of other ineffective ingredients.

Even Green Tea capsules do nothing for weight loss or boosting your metabolism in the long term. I recommend drinking lots of Green Tea for health reasons, but don't expect any metabolism miracles.

Now that your weight loss diet has been perfected to help you boost your metabolism, you can focus on replacing your slow, boring cardio workouts with interval training.

Research shows that interval training burns more belly fat than slow cardio, and it might be due to an increase in post-exercise metabolism. Whatever the reason, there are now several studies that show interval training and high-intensity cardio beat low-intensity exercise (LIE) hands-down in weight loss research studies. Use the Turbulence Training interval workouts to boost your metabolism for weight loss.

You can also use the Turbulence Training resistance training workouts to burn more calories and possibly boost your metabolism for up to 36 hours after your weight loss resistance training exercise session. But you won't get the benefits if you lift light weights for 15 repetitions. You must challenge your muscles with fewer repetitions or harder bodyweight exercises. If you put "turbulence" on your muscles, they will respond by burning more calories.

Use these three secrets to boost your metabolism for weight loss, and you'll no longer struggle with fat loss plateaus. You'll lose 2 pounds or more per week once you get started boosting your metabolism to burn fat.

Goal Setting for Weight Loss

Goal setting for weight loss is one of the most underrated aspects of a weight loss program, because people only think about diet and exercise. They forget about the importance of motivation for weight loss. After all, if you are not motivated to continue your exercise program, you are going to quit and have a hard time losing weight.
But let's say you spent some time on goal setting. If you do that, you will always have benchmarks to look at and goals to keep you on track on your weight loss journey. Goal setting is underused and undervalued but people should be spending more time doing it because it really just gives you a road map to success.

You can also set process-oriented goals or outcome-oriented goals. A process goal refers to the acts that you'll do along the way, such as eating smaller meals each day, or exercising three times per week, or even planning your meals each week. On the other hand, an outcome oriented goal refers to losing a certain number of pounds each month, or increasing your strength by 10 percent in 2 months.

It is important to set both types of goals. You must have process goals because you can control them more than outcome goals. Sometimes we set outcome goals that are too lofty for our physical abilities, but if we are at least meeting our process goals, we can still know that we are on track to succeed.

If you set goals, you at least have something that will guide you along your weight loss journey, and I think you should keep those goals in front of you all the time so you check them on a daily basis, or at least a couple times per week go back and look and see if you're on track for your goals, your long-term and your short-term ones, and really use those to help guide you in the decisions that you make every day. And the more you can do that and actually use those goals as a guideline, you are really going to stay motivated.

I see goal setting as one of the most important motivational tools in a weight loss program, and I know that all of the Turbulence Training Weight Loss Transformation Contest winners all used goal setting to lose weight. You can't succeed without goal setting. All you need to do is take 30 minutes and set 3 short term and 3 long term goals today, so do it right now to help your weight loss results.

3 Cool Workout Tips to Switch Up A Boring Workout Routine

If you want to switch up a boring workout routine, here are 3 cool workout tips that you can use to switch up your workouts without sacrificing results.

1) Do the opposite exercise workout

If you are doing weights, try using bodyweight exercises instead, and vice-versa. So let’s say you are doing dumbbell chest presses, switch to an advanced pushup instead. Or maybe you are doing db rows, so switch to pull-ups, chin-ups, or bodyweight rows. Doing lunges? Switch to Bulgarian split squats and use the 1 & 1/2 rep style.

2) Use opposite style rest periods (Take extra rest between exercises)
In this method, I want you to take 1 minute between exercises and 2 minutes between supersets. The extra rest will allow you to lift heavier weights. But that will make your workout longer, so cut out the third superset.

3) Opposite programming supersets to circuit
If you are doing supersets, switch to doing all the exercises in a circuit. you’ll use lighter weights (slightly), but possibly get your workout done faster. A great change of pace without sacrificing results.

By the way…

Have you told yourself over and over again that you just can’t do something, even though you have nothing to base that on? What would happen if you just started believing the OPPOSITE? Simple little shift in mindset. But it could change your life.