so a while ago I did a video clarifying some Fitness misconceptions about losing belly fat and there are a lot of other fitness myths and misconceptions out there so I compiled a list of questions from online my clients and from social media to answer them today so I totally understand his frustration you've been exercising so hard and you don't see any results while exercising is super important your diet actually plays a much bigger role than you think it boils down to a very simple equation of calories in versus calories out if you are consuming more calories and you are expending too activity then you're not gonna see any results in terms of your weight loss and I'm not saying starve yourself what I mean is that you want to fill your body with nutrient-dense food things that are good for you like vegetables foods that are high in fiber thanks with vitamins and you don't want to be filling it with like you know junk food so exercise is still really important not just to keep you in good shape but it's important for your vital organs like your lungs and your heart and in terms of activity you want to exercise at an intensity level that really allows you to expand the energy that you are taking in sometimes when you start exercising you tend to even gain weight and I've seen that with a lot of my personal clients as well because when they start working out they're actually increasing their muscle mass and what a lot of people don't know is that muscles are actually denser than fat cells so muscles do take up less space in your body but way heavier than fat I think when it comes to weight loss there's a huge obsession with the number on the scale and I for one am so guilty of it because I remember there's a period I use to weigh myself every single day and I think that it can become quite an unhealthy obsession my personal recommendation is to focus on taking progress photos instead I feel that this is just a lot healthier for you to track your progress throughout your fitness journey and even with my clients the only time I take that weight is maybe at the beginning just seeing the changes in your body every single week is a lot more motivating for you a lot of the times you know you might look a lot better but you might be 5 kg heavier than what you were previously and completely fine I don't want you to measure your fitness in terms of the amount of weight you've lost in fact what I do want you to focus on is not just the way you look but also the way you feel if you're getting stronger or you feel better sleeping better eating better than that to me is real progress but if you're exercising eating well and generally living a healthy lifestyle but not seeing results then I highly recommend that you consult a doctor because this could be an indication of a deeper health issue so should you eat before exercising and when's the best time to eat it really depends on the individual and the intensity of your workout I personally like to eat about 45 minutes before my workouts I like to have some carbs some protein because I feel that when I'm filled with that energy then I perform a lot better in the gym but it really depends on your lifestyle and what works for you for some people they wake up and they want to workout immediately they haven't eaten anything and they're gonna train faster that's okay just make sure that after your workout you have a meal as soon as possible that is high in carbs and protein and if you're someone who likes working on the evening then I recommend that you eat a small snack before your workout it could be a piece of fruit or girl or something especially if your meal was more than four hours prior to your workout so growing up I really really hate that exercising I never like running sweating or doing anything remotely active I was always super skinny very unhealthy then when I turned about 18 there was kind of a turning point for me because I was encountering a lot of health issues and I realized that I wanted to take on Fitness not just as a way to make myself stronger you know physically but also mentally because I was also not in a very good place at a part of time I started weightlifting at the gym and I just felt the strength that I never knew I had I became stronger I gained muscle I put on healthy weight and I just felt a lot more confident about myself so after a while I decided to become a certified personal trainer 10 as a part time job while I was studying by the same time I just really loved to help more women in the gym I think that there's just a lot of intimidation and upon a time because there were not many women in the gym there were not a lot of female partner and I just wanted to be that person to help women feel more confident about themselves that's just kind of why I'm so passionate about training but also making you know YouTube videos and fitness content online because I really hope to you know expand my services to more people out of them I get this question quite a lot I think this is misconception there because I'm a fitness trainer and a fitness enthusiast and I motivate that a hundred percent of the time which is so father the truth there's some days that I wake up and the last thing I want to do is work out but that's the thing about motivation it really comes and goes it's like an unreliable feeling almost because sometimes you might feel super motivated to do something and sometimes when you've achieved it or their motivation kind of fit then it's very hard for you to you know even one to stay on track with your goals honestly sometimes it just boils down to just doing it even though you don't feel like it it's the commitment and discipline to just go there work out eat well and just tell yourself that this is gonna be better for you in the long run because it's gonna help you to move closer to your fitness goals and it's a lot easier said than done I can tell you I try to motivate people all the time but at the same time it's also very difficult to motivate yourself for me what helps actually like personally is to just feel like grateful like okay is my son Chi cheesy when I feel like I've lost motivation I try to remember why I started and how far I've come and then I try to like almost like do some journaling and some reflection and I kind of tell myself like what are some things I'm grateful for accomplished it can be like fitness or non fitness for later then when you feel like really empowered very confident on how much you've achieved then it gives you that edit push to want to achieve a lot more so I think that that's just a personal exercise that I practice for myself so there's a common misconception that eating too late at night is gonna cause you to gain weight so I heard this from a lot of people you know no cops after like dark and suffer is just like the worst thing you can do for yourself but the truth is it really depends on what you put into your body so my recommendation is to eat slow digesting carbohydrates or protein because that's gonna keep you satiated and Plus give you those insulin spikes that having kabhi sugary foods might do the thing is that when you're sleeping your metabolism is pretty low so you have all these sugars in your body that I've not used to exercise or to walking and therefore when your sugars are no use the AppStore s fat and when you spike your insulin levels there's a higher tendency for your sugars to be converted into fat and if you're gonna eat before you sleep just watch your portion size remember the simple rule of calorie in versus calories out so just make sure you don't over eat so I personally think the best kind of weight loss strategy is one that incorporates both weight training as well as cardio weight lifting is an important component in your weight loss routine because it does two things one it increases the lean muscle mass in your body it turn increasing your metabolic rate and hence increasing the rate of fat burn secondly strength training also results in Ipoh which stands for excessive pause exercise oxygen consumption EPOC is what a lot of people call the after burn effect which means after a strength training workout your body is actually in a state where it needs to repair its muscles and because of that your body continues to burn calories even though you're at rest cardio is important as well because it's important for you to improve your heart health but a combination of both weight training and cardio is gonna make for a well-rounded fitness program so I get this question a lot when is the best time of the day to work out the morning the afternoon or at night and my answer to that is simply whatever time suits you you know if you workout in the morning there are great benefits because you start your day right with a positive frame of mind you get focused and also it kicks out your metabolism by the same time you know not everyone's a morning person and some people only have their evenings to work out after work ultimately it's whatever fits your schedule the best because consistency is key so find a time that works best for you and stick to it so the big egg white versus egg yolk debate I think there's just so much controversy and debate surrounding where the egg yolks are bad for you how much it gives if you eat and the truth is I have no idea because I'm not a scientist a doctor or a dietician personally a general rule of thumb for me is to just eat one yolk for every four egg whites that I have because there is a higher amount of protein in the whites as compared to the yolks and yorkers also contain a high amount of fat yes good fats but I also want to watch the amount of fats that I am ingesting every day and I just prefer in general just really like the case of whites as compared to yolks so that's why I eat my wife thank you but it's nothing to do with the cholesterol or because there's research that says that looks not good for you it's just a personal preference so I hear this a lot lifting weights is gonna make me bulky I don't want to lift heavy because I don't look like a man essentially but my answer to that is that as women we don't produce the same amount of testosterone as men do so we can't really build muscles like they do I would say that you do around the risk of becoming bulky if you do build muscle but also gain a lot of fat and that could be a beauty of style of training or the amount of food that you are eating so lift weights and lift as heavy as you want as long as you're pairing it with a clean diet you're gonna build those lean muscles that's gonna give you that tone feminine physique so a lot of people might not want to have like a bodybuilders body because there might be a bit intimidating for girls it might look too masculine and for some guys it might be like oh you know I don't up they don't go who looks like a guy but for me why I was so passionate about bodybuilding it wasn't just the physical changes that I was seeing it was also the mental discipline that I achieved from bodybuilding for three years it was the discipline of waking up getting your cardio in working out twice a day eating five to six meals a day really like saying no to all your distractions and to all the temptations out there and I feel that it was that kind of mental training that I gained through body building that has kind of impacted the rest of my life so I have zero regrets about taking that path and for doing it for so long in fact I do have a bit of a competitive streak in me so I was quite happy that I got to exercise it through the spot so of course I'm proud of their body because I worked so hard for it I really like the the lines that I was seeing the six-pack but that body honestly was not a sustainable one at that point of time I was working out two times eating 6 meals and it was a very restrictive diet so I pretty much had no social life it's been a more than a year since I last competed and I wouldn't say that I like my body any less sure I am Leslie fine but there's a lot more flexibility to my lifestyle in fact I get to go out more eat more enjoy I'm less restrictive I don't work out as intensely but that's completely fine I still embrace the body that I have because to me this is healthy sustainable and as long as I am feeling strong and good about myself then that's pretty much all of that matters to me so that's all I have for you today I hope I clarified a couple of myths and misconceptions that you might be having any of any other questions please leave in the comment section down below I'd love to get a conversation going and for anybody who is looking to kicks at their fitness journey or really get the extra push we've recently launched a new line of no sweat merchandise that is now available on our store so go and check out the link in the description please support us try our products and let us know what you think and with all our other videos please remember to give it 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