I've said hello a thousand times before, but I'll express it again: If you wish to lose weight and keep body fat off, you have to build some quality muscle. This is why muscle gain and fat loss are so closely associated with one another. Actually, it is difficult to possess one without the other. However, there are plenty of myths floating around on the Internet and during a workout session associated with muscle gain. I am going to expose 4 of them for you here.
1. Protein Digestion - It's commonly touted by many bodybuilders and even many fitness instructors that I know, the human body is just able to digesting 30 grams of protein in 1 sitting. However, this is just not the case. There isn't any magic number: Everyone is different. Items to consider incorporate your own body's ability to digest food and just how much stress you have placed your body under through training.
2. No Food After Dinner - The myth here's when you eat after dinner, you're only going to placed on excess fat because your metabolism has turn off during the day. While there's some truth for this, that doesn't mean that you simply can't consume protein after dinner. As a matter of fact, you should consume protein after dinner and particularly before bed. You'll need all the protein that exist by having dinner and never eating until morning, you've been without fuel for quite a while.
3. Cardio After Weights - Apparently if you perform cardiovascular exercise after weight lifting, you will put your body right into a catabolic (muscle wasting) state. However, new research suggests that the entirely opposite is the truth. By performing cardiovascular exercise after weight lifting, you burn more fat due to an increase in growth hormone. The secret would be to possess a protein shake straight after the weights to inspire recovery and then move onto the cardio.
4. If you are Sore, Don't Train - So long as you have remaining it 72 hours since training a particular muscle group and also have drawn in enough nutrients for recovery, you are able to and should train a sore muscle. Both muscle gain and weight loss require consistency. If you're constantly skipping workouts just because you are sore, you will not see appreciable results. Try stretching more or obtain a massage, as these have shown to decrease muscle soreness.
Now you realize that these 4 myths are actually just myths, you've less reason to worry and more chance of new muscle gains. Never forget, that muscle gain and fat loss are interconnected and for that reason you need to be doing all you can to building some quality lean muscle mass. So start consuming more protein, eating after dinner, doing cardio after weights and training when you're sore.