Luke Worthington has worked with both elite sports competitors and professional models. His clients include German professional footballer Mesut Özil and former America’s Next Top Model contestant Winne Harlow.
Luke spoke about the main misconceptions around weight loss and diets.
He said: “There are many myths as it’s an entirely unregulated industry, so anyone with an iPhone can set themselves up as a fitness ‘influencer’ or an online trainer.”
However, one of the main myths Luke noted is that eating late at night makes you put on weight.
“This isn’t true,” Luke said simply.
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The personal trainer explained what does in fact make you put on weight, saying: “Eating more calories than you expend on a consistent basis makes you put on weight.
“The time of day doesn’t matter,” he added.
He explained: “If restricting the window of time within which you eat helps as a tactic to manage over consumption, then it can be a useful tool.
“But it’s important to understand that it’s simply helping to manage energy consumption.”
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Luke emphasized that eating late makes no difference at all to one’s weight.
“Nothing magical happens on your dinner plate after 8pm,” he joked.
The personal trainer said that weight loss is simply “a function of consuming less energy calories than we expend over a consistent period of time”.
Therefore, according to Like, it does not matter when you eat, as long as you are vigilant of what you eat.
Luke said: “The most effective way to manage body weight is through diet and increasing background activity.”
The personal trainer explained that background activity means how active a person is being when they’re not doing specific training.
One of the most common background activities is walking as it can be done easily, even during days and periods of rest from a high intensity activity.
In regard to food, Luke gave advice on how to eat balanced meals, saying: “A good guide for a balanced meal is to use your hand for portion sizes. So, a palm size portion of protein, a fist size portion of veg, a cupped hand serving of carbohydrate, and thumb size portion of fats.”
As well as eating at night being bad for you, other weight loss myths Luke mentioned were the ideas that weight training makes women bulky and that certain exercise regimes make people “long and lean”.
“Weight training does not make women bulky as building muscle is a very difficult process and requires years of very specific training, as well as being in a calorie surplus,” said Luke.
“Weight training makes women strong, improves posture, prevents injury, improves bone density and improves hormonal health,” he added.
Speaking of the second misconception, Luke explained: “Limb length is determined by the structure of your skeleton, and you can’t change the way your muscles are attached to it.
“Certain exercise regimes can help to improve flexibility and mobility, but they certainly cannot make you longer.”
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