If you’re on Tik Tok, then I’m sure that you’ve seen the crazy amount of fitness and nutrition tips that have been going around.
Many Tik Tok’s claim to help you lose fat, boost metabolism, make your abs flatter… but do they really?
Everything is not what it seems when it comes to Tik Tok tips. I’m here to set the record straight and debunk some of the most common fitness and diet tips I’ve been seeing!
Myth #1 Drinking lemon, honey, cinnamon, and cayenne pepper drinks to lose weight
There are many variations of this Tik Tok, but essentially, it’s all about making a drink with water, lemon, honey or maple syrup, cinnamon or cayenne pepper and drinking it every single morning to ‘drop 10 pounds in one week’.
The reality? Weight loss is far more complex than just drinking a concoction of lemon and spices in water. Whilst cinnamon can help regulate blood sugar levels, this is only studied to be effective in high amounts or in supplementation form (a much higher dose than what you could tolerate in a powder). Cayenne pepper has a reputation for boosting metabolism, but once again, a sprinkle of it in a drink is not going to make a big difference overall.
If you really want to drink something to help with weight loss, it may be a better choice to consume a scientifically formulated metabolism boosting supplement such as OxyShred, like I have done throughout my weight loss journey.
Myth #2 Use the Stairmaster for 90 minutes to get abs
Like you would have guessed, this trend is all about walking on the stairmaster for 90 minutes in order to get visible abs. This trend is not entirely false - cardio will help to drop body fat which in turn, will make it easier to reveal your abs. But is it the most effective method? Probably not.
If you want to work on your abs, actually performing core exercises would be a good start. Planks, woodchops, russian twists, and dead bugs are all great examples of core exercises that will help sculpt and define your stomach.
Additional cardio will help reduce overall body fat, but there is no reason you have to slave away at the stairmaster for 90 minutes. Instead, incorporate cardio that YOU enjoy! It could be going for a walk in a park, boxing, HIIT workouts… you do you!
Plus, don't forget - diet plays a MAJOR role in getting visible abs and dropping body fat. Abs really are made in the kitchen!
Myth #3 Drinking fruit and veggie juice to drop body fat
I see this type of Tik Tok everywhere. The most common one I see is lemon, ginger, pineapple and cucumber blended with water, with people claiming that drinking it every morning will help you drop body fat.
Whilst fruits and vegetables are super healthy, blending them together in hopes that it will make you lose weight is quite wishful thinking. Blending fruits and vegetables actually removes the fiber from them - the fiber is one of the most beneficial parts of the fruits and veggies in the first place!
Without the fiber, all you have left is a drink with a high sugar content. Whilst the sugar is coming from a natural source, think about it - would you ever eat all those fruits and vegetables in one sitting? Probably not!
You’re better off eating 2 servings of fruits and at least 5 servings of vegetables each day as part of well-balanced meals to help you on your weight loss journey.
Myth #4 The 12-3-30 Workout is the best workout to lose weight
This is probably the most popular workout trend I’ve been seeing. The 12-3-30 workout is quite simple - all you need is a treadmill. The idea is to set the treadmill to a 12% incline, set the speed to 3.0, and walk for 30 minutes. This workout is pitched to be the only workout you need to do 5 times a week, to lose weight.
Don’t get me wrong, walking is a great form of cardio, but ONLY doing treadmill walks may not be the most effective method to losing weight. Cardio being the best workout for fat loss, is quite an outdated mentality. Nowadays, it's much more well known that resistance training can be equally as effective as cardio for fat loss.
Walking on the treadmill 5x a week will help you burn calories, but it won’t help sculpt your physique or help you build any lean muscle mass. In comparison, mostly doing resistance training with some cardio, will help give you a defined, lean toned physique.
Whilst Tik Tok tips can be useful, they are not always the healthiest or most effective ways to help you on your fitness journey.
When it comes to your health, it’s always best to trust a reputable source. Whilst ‘quick fixes’ can seem enticing, healthy eating and well structured workouts really is the key to reaching your fitty goals.
Need some extra guidance when it comes to your diet and workouts? My fat loss program may be just what you need to kickstart your health journey.