Max Gains

You will be surprised at what recent scientific studies has to say about these fitness myths that we have long considered to be untrue.

I like to base my believes not on hearsay or they say but on real well-conducted studies and personal exercises and to be honest with you, I have tried and confirmed these recent finding myself.   So let’s just quickly go true each of them below.



So up first is the idea that you should eat breakfast to sort of provide the nutrients you need to get your day started off on the right foot

Though this sounds perfectly reasonable and I’m sure we’ve heard it plenty, as it turns out it that it doesn’t have much scientific legitimacy.

Research from Betts and colleagues found no difference in resting metabolic rate between groups eating and skipping breakfast which makes up the biggest chunk of total metabolism here.

While the study did find that breakfast eaters moved around more and burned more calories during the day, this was almost perfectly offset by the fact that they also over-ate by about the same amount of calories because of the calories included in the breakfast meal.

So inbalance under free-living conditions isn’t actually much of a difference in total daily energy balance between eating and skipping breakfast.

So whether you choose to eat or skip Breakfast should be tailored to your appetite and your preference.

A weightology research review article from James Krieger summarized this as well; eating breakfast is a personal preference; if you eat breakfast, make it large and high in protein and if you don’t, just make sure your first meal of the day is large and high in protein.

Ultimately, skipping breakfast is just one strategy to reduce caloric intake and you’ll need to determine whether skipping breakfast helps you eat less overall during the day.

My recommendations:

  • i) If you know eating breakfast makes you eat over your deficit calorie or over your calorie need per day,  then it is best to skip breakfast


  • ii) If you can eat breakfast and still control your appetite so as to not eat over your calorie need, then you can eat breakfast; either way, it does make a difference.


This is a  very controversial one. For year past there has been the trend that if you want to lose a body part simply performing a targeted workout for that area of the body will just melt away the fat.

If you don’t know, spot reduction or targeted fat loss is the idea that you can selectively lose body fat from specific body parts.

For years many studies were conducted that find spot reduction to be impossible, however, the most recent studies showed it is possible only if the conditions below were met:

  1. I) If you put the body on Calorie Deficit. (This require one to eat slight lesser than before and also increase their physical activity over a period of time the are trying to spot reduce the body part)

2) You perform targeted workout for the body for reduction( These are exercises that directly target or recruit the muscles around the area you like to reduce).

3)  You include Total body resistance training or cardio exercise for general fat burn ( This can be any exercise that burns fat generally from your body).

I will just summarize the studies and give you a link to each of them.

So let ’s take of look at the studies and what the conclusions were and why the above conditions are necessary for spot reduction to take place.

The first study here compared active and non-active swinging arms in tennis plays.

And it showed that active swinging arms were not leaner than non-active or non-swinging arms in tennis players after a period time.

This study could be termed limited being that is was just observational and not interventional.

Then the second study showed that when you only train one arm across twelve weeks, you don’t find any difference in fat volume between the trained and untrained arms.

Again we can say that this study was also limited because it did not state that there was overall fat loss and so spot reduction was not detected as a result that.

In contrast to the above studies, in the third study, there was significant overall fat loss and again didn’t find spot reduction in trained versus untrained legs.

However, a new study published just last year really applied pressure to these earlier findings when one group that trained only upper body for twelve weeks lost way more arm fat and another group that trained lower body only for twelve weeks lost way more leg fat. Implying that local, targeted fat reduction was at play which I think maybe it was.

An important detail here is that all subjects performed thirty minutes of light cycling after training, implying that perhaps the body does increase fat mobilization from stores nearby the exercising muscle and if it is burned as fuel immediately after training, this could lead to more net fat loss in that specific area.


I personally don’t like the eight glasses per day water recommendation because it doesn’t account for the fact that water requirements will vary from person to person based on size, activity level, even geographical location and climate.

So based on pretty much every academic source that I’ve read, most healthy people can adequately meet their daily water intake by simply using thirst as a guide.

Several sources have noted that coffee should count as a water source since it does not increase urine output or negatively affect hydration status in those accustomed to consuming caffeine.

Of course, since dehydration levels as low as three per cent have been shown to impair athletic performance, including strength and power, it’s important that strength trainees stay well hydrated.

Though Alan Aragon’s research review makes a specific pre- and intra-workout recommendation but I personally prefer Lyle McDonald’s advice that your pee should be clear or slightly yellow throughout the whole day and you should be peeing about five times a day. Also, increasing water intake has a near negligible effect on metabolic rate, so increasing it past that needed to quench your thirst, won’t do anything extra for fat loss unless it helps you feel fuller and reduces your total daily caloric intake overall.

They say the best way to be convinced of something is to experience it yourself, this could be applied here. you can try out some of these fitness myths for your personal convincing.