When it comes to fitness, there are undoubtedly many ways to reach your goals. For some, it is dedicated time at the gym plus a well-balanced diet over months; for others it may be some quick fixes to save the day. For the latter, there are many alternatives to intense gym workouts that one can find online. However, with the load of information available to us, it is easy to get confused between fitness trends and fads. A trend becomes a fad when it suddenly gains popularity as it guarantees results in a short span of time. In reality, these quick-fixes tend to have short-term results. Each individual has their own needs when it comes to fitness, and fitness fads tend to propagate the ‘one-size-fits-all’ approach. Here are five fitness fads to avoid:
1. Spot Reduction
Have you ever thought that working on specific parts of your body would help you become fit? Articles and videos all over the internet will make you believe that focusing on one part of the body to lose those extra kilos may show results. This propagates the theory of ‘spot reduction’, where one loses weight in certain parts of the body through targeted workouts. However, over the years this has come to be known as a fad as there are no proven long-term results. Moreover, there are no studies to back these claims.
Your body uses fat as a source of energy, and when you consume excess calories, they unevenly settle down in different parts of the body according to your genetically predisposition, for future use. Hence the way it is burned varies.
Avinash Mansukhani, transformation specialist, fitness trainer and founder of Fight The Sunrise, believes that when you start your fitness journey, and want to lose weight, you get into a calorie deficit. This is when the body starts burning fat to use as energy, which, based on genetics your body will metabolise faster at certain places. “You cannot control which area your body will burn this fat from first, thus making it impossible to spot reduce. Once your body finishes burning fat from most areas it will then hit your stubborn area, so it is best to focus on strengthening the underlying muscle under your problem area,” he explains.
2. Weight Loss Pills
If you have watched celebrities endorse any diet and weight loss pills that they swear by, it’ll do you some good to remember that they’re just as they appear—paid promotions. These supplements claim to keep you full for longer, or kill those hunger pangs. However, there is more to it than meets the eye. A lot of these pills come with their share of side effects like digestive issues, such as diarrhoea, rectal bleeding, liver damage, insomnia, increased heart rate, high blood pressure, excessive hair loss, and allergies. Mansukhani points out, “Most of these pills just aim to suppress appetite, which eventually puts you in a calorie shortfall, some have extra caffeine to give your metabolism a push, however there is no proof that links them directly to burning fat.”
3. Fitness Challenges
Fitness challenges gained immense popularity in the last two years. Dedicating a few days to an exercise routine, followed by some results may be a great motivational factor. However, Mansukhani doesn’t comply with the notion, and dismisses them as temporary fixes.
While fitness challenges may guarantee results after putting in a number of days, it is important to remember that fitness is an ongoing process. He explains, “Different bodies take time to adapt and show results. While fitness challenges may present favourable outcomes in a short duration, and may encourage you to start, it’s more likely you're not going to reach your goals in a short time, discouraging you from continuing your fitness programme, should you hit a plateau.”
The best way to see results is to consistently work on your fitness regime, following a structured fitness programme tailored to your needs, and one that targets all your energy systems and stimulates your muscles in varying periods of time, so as to ensure they gain strength. “Stick to a schedule for at least three months for it to have a full effect and see what your body is capable of,” he advises.
4. Restrictive Diets
It’s no secret that one’s diet plays a big part in how successful a fitness regime can be. Making a few swaps, alterations, and sacrifices can aid you on your way. That said, how much is too much when it comes to healthy eating habits? The concept of monitoring one’s diet has given rise to trends such as Intermittent Fasting or various high-fat, high-protein, and low-carb diets like Keto and Paleo. However, Mansukhani touts these as fads because they’re rendered unsustainable in the long run as these diets pose limitations.
“Nutrition should be all inclusive and attainable in any situation. The moment you have exclusions and restrictions, it means you’re developing an unhealthy relationship with food,” he elucidates. The key to following a good diet is to understand how different foods help your body. By using carbs and sugar as fuel, protein for muscle development, and fats for cell growth and energy, you get an idea about what works for your body. “Develop a healthy relationship with food, eat everything in moderation, be flexible, and maintain a calorie deficit or surplus depending on your goal. Following this will help you see results,” he adds.
5. Detox Cleanse
A detox cleanse claims to eliminate toxins from the body. It involves a period of fasting, followed by strict consumption of vegetables and fruits, mostly juiced, which help rid the body of impurities. However, it is not clear which contaminants they remove and how they help, as our bodies are naturally equipped to purify itself through the liver, kidneys, sweat, and natural body processes. There is a lack of research on the reliability of these cleanses.
Mansukhani states that going on a detox cleanse ensures your body is not getting enough nutrition through food so you end up in a calorie shortage by only consuming juice through the day. Your body looks to burn fat or muscle to get energy to survive. This causes you to lose weight. However, when you do return to your regular eating habits, you are more likely to gain all the weight you lost. There is a high chance of a person over hydrating due to overconsumption of water, which lowers the sodium levels in your blood, a common side effect of going on these liquid diets. “This condition is known as hyponatremia and may cause dizziness, cramping, nausea, migraines and in extreme cases, even seizures,” he expounds.
For those with health issues such as diabetes, it could potentially be dangerous as the natural sugar content in the greens can spike up your sugar levels, or that the nutrients involved may not be sufficient for your body’s needs. It is advisable to incorporate vegetables and fruits in your diet as advised by your health expert.
So, before you give any of these fads a try, it is recommended to look at your long term goals and then plan a sustainable route to get there.