FITNESS COLUMN: Living well with Graham

Welcome to my monthly blog! I'm Graham, and I've been working in the fitness industry for over two decades. It's my passion, and I love it! My core belief is that It's not about being the best. It's about committing to being YOUR best.

I have been running CrossFit Derry for over thirteen years, helping our members on their journey to become fitter, healthier and happier versions of themselves.  

I also work as an online health coach, assisting clients in weight loss, managing chronic conditions such as obesity and diabetes, and making sustainable lifestyle changes.

Over the years, I've found that people feel overwhelmed by the vast amount of conflicting information on the internet about fitness, nutrition, and lifestyle and are unsure about what is factual and what is just someone's opinion. Here are my top three myths I've debunked for clients over the years.

Myth 1: I need to get fit before I start (X)

I get it, you're scared, but the reality is you need to start (X) to get fit. Use your primary motivation, be it strength, weight loss, or lifestyle change, as the powerful driving force to kickstart your health and fitness journey. Lastly, fitness is best when done with friends who share similar goals.

Myth 2: Will cardio help me lose weight faster than weights?

This statement holds some truth. Engaging in cardio exercises is an effective way to increase the number of calories burned throughout the day. This, in turn, can help you achieve a greater calorie deficit, leading to more fat loss, provided that you are consuming sufficient protein in your diet.

However, people forget that weights are still a great calorie burner and will continue to help you burn calories well throughout the next 24-48 hours whilst your body attempts to grow and repair itself. 

You may have heard that muscle burns more calories than fat, which is true. This is because muscle is more metabolically active than fat. However, muscles don't directly burn fat, but having more muscle mass means you'll burn more calories at the same body weight as if you had less muscle mass.  In short, building muscle through strength training can increase your calorie output and reduce body fat.

Myth 3: I don't want to get bulky from doing weights

I hear this all the time and it's like saying, "I don't want to start running in case I become an Olympic sprinter." Unfortunately, muscle mass doesn't grow that quickly. It takes a long time and requires many factors to be in order before it miraculously appears. 

For muscle mass to grow, you need the right amount of stimulus and a calorie surplus for muscle growth.

Here's where most people go wrong: 

1. They increase their calories and end up putting on a little bit of fat mass

2. As they start losing body fat, they can see more definition in their muscles and assume it's bigger (which I think is a good thing, but each to their own). 

Using weights won't make you look bulky unless you're consuming more calories than your body requires and progressively lifting heavier weights multiple times per week. If you're blaming weights for your increased size, it’s possible you may be eating too much. So, make sure to keep a check on your calorie intake.

All too often, people end up following theories and systems (questionable ones at that) when they should be following basic principles that stand the test of time. 

Derry Now's new columnist, Graham McFadden.