We’re halfway through our first fitness challenge and ACF contestants are still going strong!  It’s exciting to see the changes in people’s attitudes towards nutrition and fitness.  The best part about this contest is experiencing first hand that fat loss and muscle gain are better indicators of progress than the pounds displayed on the scale.  But wait!  How exactly is fat banished from the body and what does it take for muscle tissue to grow?

MYTH: Fat is burned as energy (heat)

The desire to lose fat or maintain weight is the most popular trigger that kicks off a fitness journey.  Most people feel more energized throughout the day when they exercise regularly.  Perhaps this is why there is a common misconception that fat turns into energy (or heat) when it is “burned.”


Imagine…if fat burning produced heat, a boot camp session could literally become an explosive event!  Believe it or not, it’s mostly your breathing (exhaling) that rids your body of that pesky fat.

How can that be…How does that work…you can find out by watching this short video:

Myth: Boost your Protein & Cut your Carbs to Build Muscle

Low-carb diets have gained a lot of popularity over the past several years.  It seems so easy – cut one thing out of your diet and watch the pounds melt away!  While these diets may help you lose weight, they won’t necessarily benefit your body strength and/or exercise efforts.


Don’t break up with carbs completely if you want to gain strength.  The process of hypertrophy (muscle gain) requires exercise along with rest and balanced nutrition.

Your body needs:

  • Carbohydrates to fuel those workouts
  • Protein to help your muscles repair
  • A good night’s sleep to give your body time to recover

For an entertaining lesson on how your body’s muscle tissue grows, check out this video:

Know your body and give it “preventative maintenance” …your life depends on it!

There are no shortcuts when it comes to getting fit, but the rewards of success make every challenging step worthwhile.  For most of us, progress is gradual and results may not be visible for several weeks…so don’t give up!  Once you see and feel the changes in your body, you’ll be glad you stuck with it!


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