Key Keto Concepts — The Fundamentals (part 4 of 6)

3 Myths that are holding you back

Adam Farr
Adam Farr
Sep 2, 2018 · 15 min read

Why These Myths Are Misinforming

In this lesson, I’m going to address three of the most common diet and exercise myths that exist today. These belief systems are limiting you from making the right decisions when it comes to choosing the right foods and the best training strategies that have been proven time and time again to work. These are concepts that’ll transform how you look, feel and perform.

Since there are too many myths to address in just one short lesson, I’ll do my best to go over what the top three are, as it relates to reaching an optimal state of ketogenic fat burning and muscle building through metabolic flexibility.

If you believe that cholesterol is evil, whether it be in your blood, in your cells or in the food you eat; I’m here to challenge that myth and tell you that believing this tale might be one of the biggest nutritional made up stories you can fall for.

The “Low Fat Diet Myth” stipulates that eating fat, makes you fat, and therefore a low-fat diet is the healthier diet to follow.

This commonly held belief is one of the primary culprits behind the rising obesity epidemic in the western world. In this lesson, I’m going to tell you who’s responsible for propagating this lie, why he lied, and what the truth is when it comes to dietary fat consumption.

If you also believe the myth that states that “Calories & Macros Matter Most,” when it comes to burning body fat, building muscle and getting healthy. Then I’m here to expose that myth as well, and show you that food is much more than just energy. Food is information first and energy second, and I’ll explain exactly why that is in this lesson.

And finally, if you believe that your body will burn fat and build muscle through regular exercise alone and that transforming the look and shape of your body is merely a matter of “being more active.” Then I’m here to compare and contrast the difference between “exercise” with its fitter, stronger and leaner sibling, “training.”

I’ll describe how “training” is superior to “exercise” and the role that proper training plays in creating an impressive and aesthetic physique that results in eye-popping body transformations.

Once you understand that learning how to train is better than simply “exercising”; you’ll discover that it’s what makes the difference between looking good naked versus just looking like a smaller version of your previous self. Then you’ll quickly ditch the “exercise” routine and opt for a properly designed training program.

Learning how to train is what allows you to create the hormonal signals you need to change your body type completely.

Proper training will promote better genetic expression of the fat burning and muscle building genes in your body, and allow to you to access and optimize your untapped potential.

Adequate training transforms your body shape into the lean and fit body type so often admired and promoted in social media and fitness magazines. Yes, all of this is possible to achieve over time, myself and the people I’ve coached can vouch for that fact.

The three myths that I’ll address in this lesson are setting you up with “limiting belief systems” that keep you in the dark about what is and what isn’t possible. If you don’t think it’s possible to transform your body type completely, because “It’s your genetics,” then you’ll never be open to discovering the scientific understanding behind what decides how your genetics work, and how it affects the way your body looks and functions.

The first step is believing that it’s possible. The second is knowing the truth, and the third is taking massive action and using the principles and guidance I’ll give you access to in the member’s area. Whether you’re genetically “gifted” or not, doesn’t change the fact that you can learn to maximize your particular genetic potential once you understand how to remove all the obstacles and limiting beliefs that stand in your way.

Once you know how all the puzzle pieces fit together, you’ll finally have the power to transform yourself.

In this lesson, I’ll expose the top three myths that are holding you back!

What Are the 3 Major Myths?

Myth #1: The Low Fat Diet

In the spirit of promoting metabolic flexibility through fat adaptation, let us discuss one of the most prevalent myths floating around the internet and even the medical establishment. The myth is that dietary cholesterol is bad for you because it causes heart disease, atherosclerotic plaques, heart attacks, and even strokes and obesity.

Firstly, we can blame the late Ancel Keys for creating this myth. Ancel was a marine biologist with a fragile ego, and this made publishing proper and honest scientific research a challenge for him. Let’s just say, that the information that formed the foundation for the “Cholesterol Myth” was born from Ancel’s purposefully misleading results from his infamous “7 Country Study”, which went on to spawn decades of poorly researched misinformation.

Long story short, is that his research results had more to do with self-promotion and career advancement, than the facts. There was never any valid scientific evidence that supported the idea that consuming dietary cholesterol and saturated fats was bad for you.

Many decades have passed since the publication of the original “7 Country Study”, and an entire generation of people have been raised under the false belief that cholesterol kills and that all dietary fat is bad for your health.

Yet, we are fatter, sicker and more diseased as a result of this incorrect information; and the convincing marketing campaigns from the Food & Pharmaceutical Industry’s who’ve been capitalizing on this deadly wave of dogma, since the early 1960’s.

The first thing to address about this myth is that consuming fat doesn’t make you fat, what makes you fat is dysfunction in your GMBM complex, and the immune response which triggers chronic inflammation and excessive oxidation, as a result of the “invaders” entering into your bloodstream.

We’ve already learned that what causes our immune system to become overwhelmed are “Bad Fats,” “Bad Sugars” and “Bad Plants & Proteins.” Cholesterol itself is a good fat because it’s a vital pro-hormone that your body uses for several purposes.

Cholesterol is used for everything from creating healthy brain tissues, carrying nutrients around the body balancing out hormones. As well as forming the membranes of almost every cell in your body.

Cholesterol is so crucial to optimal health and fat burning that your body creates some of its own if it doesn’t get enough from dietary sources. Without enough of it, you would undoubtedly get fat, sick and tired for a bunch of reasons.

Your body needs cholesterol because when it attaches to the cell, it helps make the cell wall hydrophobic. Which means it repels water, and in a sense it helps make your cells water proof. Saturated fats and cholesterol are used to line the cells of your body with a membrane made up of waterproof fat molecules. This allows your cell membranes to have a protective barrier that keeps unwanted fluids from entering into the cell and destroying the delicate chemistry happening inside.

Do you remember that scene from the Titanic when it hits an iceberg, and an enormous hole is created in the hull of the ship?

Cholesterol is like the protective hull of your cell, and it keeps the unwanted water out, allowing the chemical dance that’s happening on the inside of the ship to continue. That chemical dance that’s happening on the inside of your cells is called metabolism, and it’s what’s allowing your body to burn fuel to create energy.

Recall, that in the previous lesson I mentioned that if you consumed too many Vegetable Oils (or PUFA’s) in your diet, many of your cells would be using these unstable and highly oxidative fats to create their cell membranes. Using PUFA’s to manufacture protective cell membranes, would be like expecting a modern ship to take a hit from an iceberg and survive the impact with a hull made of plywood.

Cholesterol molecules can make up about 50% of the outer membrane in any particular cell, without it, your body is likely to use lower quality “Bad Fats” to create this protective layer.

Remember when I described how oxidants created as byproducts of ordinary metabolism act like little sparks coming from your campfire, which get away and catch fire on the dry tinder of your forest floor.

Using PUFA’s as the material to make the membranes of your cells is like scattering dry leaves all around your fireplace, and then allowing the raging inferno of chronic inflammation to set your house on fire.

Cholesterol’s purpose in the body can range from helping the immune system fight inflammation, reduce oxidation, and indirectly improve your body’s ability to burn fats for fuel, to help you get leaner and healthier.

Without cholesterol, cell membranes would be too fluid and not firm enough to support the job they’re required to do, which is to separate what goes on on the outside of the cell from the inside of the cell.

Myth #2: Calories & Macros Matter Most

“Calories & Macros Matter Most” is another prevalent myth that has its roots in a misinterpretation of the first law of thermodynamics.

The First Law of Thermodynamics states that energy is neither created nor destroyed and therefore any energy that is lost by the surroundings, is gained by the system.

Ok… That’s not very understandable, so I’m going to put it in a way we ordinary human beings can understand.

The First Law Of Thermodynamics has been interpreted by people of the fitness industry as saying that if you eat a 2 lb cheeseburger, then that two pounds of cheeseburger energy cannot be destroyed, it can only be gained by another “system.” In this case, the system in question is “human system.”

So that two-pound cheeseburger is supposed to immediately become an extra two pounds of you, through processes underway in your body which will turn it into body tissue; like fat, muscle or bones.

When I describe the myth in this way, you can quickly tell that something is wrong with this line of reasoning, and maybe you just can’t put your finger on it. This line of thinking is just another pseudo-scientific way of saying “you are what you eat”, but we know this isn’t true even though many people who adhere to this myth are essentially saying that this is what happens.

There’s just one problem with that saying, and it’s something that the advocates of this myth must have forgotten long ago when it was first created.

What they’ve seemed to have forgetten is the simple fact that: everybody poops! That means that we aren’t what we eat at all, but rather what we are, or what we become, is based upon what we can absorb.

This observation thoroughly debunks the “Calorie Myth” because the conversation shifts from calculating “energy in” (through food) and “energy out” (through exercise); to a much more complicated topic. One that revolves around energy absorption/release through enzymatic and hormonal mediators; and the associated metabolic pathways which allow your body to function.

Now that you know that it’s much more accurate to say that “you are what you absorb” you can appreciate that health and fitness has a lot more to do with, the quality of the food and training stimulus you provide to your body; and how that information is used to re-structure the way you look and function.

Food and training contribute to the transformative process of the human body, not because of an “energy exchange” but because of an “information exchange”, comprised electro-magnetic and chemical information from the environment around you, and the circumstances under which this information is received.

While this law might hold true in the world of physics (and only in “closed systems”), we must understand that it relates to the observations of how single particles of matter interact with each other. These observations cannot equate with the much more complex human system and how it relates to it’s infinitely complex external and internal environment.

To confine all of human metabolism to this single law, the beloved “Calorie Myth” is like reducing all the complexity of your body, into a single mathematical equation.

It seems like an excellent idea, but it doesn’t work in real life. Not to mention that the science of the microbiome and the understanding of how sugars and lectins effect fat loss is still a very recent scientific breakthrough, and not mainstream information.

Meaning, that our understanding of human health and disease is still changing at a rapid pace and we certainly didn’t figure out how the human body works decades ago when this particular myth started.

Myth #3: Any Exercise Will Do

This final myth exists in part, because of Myth #2. An underlying idea behind it, is that because fat burning is merely a matter of being in a caloric deficit, then to burn body fat, all you have to do is move your body around and burn “energy” to see the fat burning results.

“Even if that means flopping your limbs around like a un-coordinated fish with a pair of little pink dumbbells and calling that your exercise for the day” — Adam Farr

If “exercise” is what most people who go to gyms do on a regular basis, then is it any wonder that a fantastic physique is out of reach for the average gym goer.

I can assure you that the only things that you’re missing to create a beautiful body for yourself are the right education and consistent action in applying that knowledge.

I’ve been in working in the fitness industry for 13 years now, and I’ve observed that the grand majority of personal trainers aren’t teaching their clients the fundamental principles of training. I believe it’s my duty as a coach to provide a set tools and concepts that serve to put you in control of taking care of yourself for the rest of your life.

I’ll empower you to meet your goals through an educational approach because the reality of commercial gyms disturbs me, when I see coaches leaving their clients in the dark, about how to train correctly.

This withholding of crucial information on the part of the trainer can only mean one of two things.

Possibility #1:

The trainer wants you to rely on their “expertise” for as long as possible so that they can collect a regular paycheck.

Possibility #2:

The trainer doesn’t know or practice the majority of these principles themselves, and as a result is unable to teach them effectively.

This topic has been a driving force behind why I created this system, and it’s why I’m going to empower you to transform yourself the same way I did, and the same way my clients did.

What I’m describing isn’t easy, but I’ll tell you what, It’s the truth and foundation you need to achieve more than just fat burning.

Using the training system I’m going to describe to you will allow you to become strong and powerful for any sport, and for everyday life.

With that being said, let’s bust this myth.

We know that the two best ways to build up an appetite are to eat less food and to exercise more. We’ve all been in a situation where we’ve worked up an appetite with the expectation of consuming a considerable holiday-sized meal in the evening. Isn’t this is the same advice given to people who want to burn body fat?

Let me tell you something about the human animal or any animal for that matter. When you’re hungry, and I mean hungry and tired. Eventually, you’ll be too drained and unmotivated to have any will power left over, to control what you put in your body; and you’ll be more likely eat anything and everything that’s in sight.

This kind of binge eating lifestyle is common among bodybuilders and fitness competitors or athletes that need to be in a target weight class for their sport; and it’s where the misconception of “Bulking” and “Shredding” phases come from. Which is the assumption that, to build muscle, you have to pack on fat with it by being in a caloric surplus. Also, that to burn body fat, you have to sacrifice muscle building and strength gains because you have to be in a caloric deficit.

For the record, neither one of those assumptions is true, and it’s for the same reasons I mentioned earlier, in myth #2. Food and training is information first, and energy second. The caloric myth is precisely that, a myth!

Human metabolism is much more adaptable and complex than only being able to switch from bulking phases to leaning/cutting/shredding phases. You can build muscle, and burn fat at the same time. If you follow the principles, I’ve been describing in these lessons.

So when a health professional tells you that you should eat less and train more to burn fat I want you to run for the hills because they just set off my “bullshit — o — meter.”

If you’re hungry all the time, you’ll eventually eat, and you’ll usually eat whatever’s insight. Whether you’re hungry or not has everything to do with hormones you’re producing and the gut bacteria implicated in the health of your GMBM Complex.

Both of which are influenced by the informational signal imparted by the food you eat and whether or not you train properly; and since “proper training” provides an information-containing-message to your body, much like food does; that signal can either help you improve fat burning, or reduce it.

“Eating less and exercising more,” reduces energy production, and it’s energy production through Metabolic Flexibility that makes fat burning, long-term and sustainable.

Sadly the fundamental training principles required to optimize your body transformation are not taught in a neatly packaged and easily understood system like the one I’ll present to you.

I may be hassled for making this claim… but I truly believe “that there’s one and only one correct set of training principles.” I didn’t invent these principles; I merely found a simple and effective way of teaching them that makes them easier to understand and follow.

I’ve called it my MH5 Training System.

When I’m discussing “training principles,” I don’t mean the way you move your body or what exercises you choose. These particular variables would be called your exercise selection, techniques, and methods.

What I’m going to address first are the variables that I consider to be equally important but commonly overlooked. These are the principles of progressive overload and how to apply this strategy correctly.

If you’re not performing better, it means you’re not getting better in a measurable way.

If the transformation isn’t happening from the inside, then it surely won’t last on the outside (and I mean change on the emotional, mental and spiritual levels as well).

Without measuring and managing the correct variables and following the proper set of rules, then your result is going to be random and inconsistent over the long term.

How To Start The MH5 Training System

“I love the old expression. “If you fail to plan, then you plan to fail.” This couldn’t be truer when it comes to training.” — Adam Farr

The main variables in structuring any training program are summarized by the acronym MH5. * M, H, And 5 ….F, I, V, E (5)*

Here are the MH5 Principles at work:

M: Means to categorize exercises by Movement patterns rather than muscle groups

H: Signifies the principle of reaching Higher. Which means that you must create a powerful signal to encourage the rapid transformation of your body by using Rules of Progression.

F: Means that you must first train at the highest Frequency possible for each movement pattern, for the purpose quick learning and the overall structural balance and aesthetic development, of your musculoskeletal system

I: Means you must focus on increasing Intensity in a systematic way using “the rules of progression” I describe in the member’s area.

V: Means you must calculate, increase and maintain Volume over time to avoid “de-training” or moving backwards.

E: Is for Energy, and you must preserve it so that you “train and don’t drain” because when you train properly, you’ll cultivate an excess of energy that you can use to accomplish anything.

When you merely exercise, you’ll be more likely to drain your body and lose your capacity to generate more energy over time.

This is just the tip of the iceberg when it comes to the MH5 Training System. It took me over seven years to develop.

In the members area, I’ve put it together into a system that makes it easy for anyone to understand.

Training methodology is a vast subject to cover, and it’s even harder to simplify into something that’s easily consumable for beginners and professionals alike.

“What If I Have Other Limiting Beliefs?”

Now that you understand how these three myths are holding you back from solving the problems you have and getting the results you want; we have to take one more necessary step. To move forward and take action, you’ll have to replace these old limiting beliefs with a set of new empowering ideas that answer the questions burning in the back of your head, if only for the sake of progress at the expense of perfection.

Unfortunately, I’m going to have to leave you with a cliffhanger here because this book is already much longer than I expected it would be, so I’ll leave that information for the 5th lesson, where I’ll go over the “Big 3”.

These are the core coaching systems I developed to guarantee that you’ll know exactly what to do to transform yourself, within 30 days.

I call them my Key Keto Concepts, and they’re the solution you’ve been looking for. I’ll describe them briefly, so you know what you’re in for in the upcoming paragraphs.

Key Keto Concept #1:

Describes How to Use “The Perfect Diet System.” As you know, I call this the Keto-Biome Diet.

Key Keto Concept #2:

Describes how to use “The Perfect Training System.” This is the ”MH5 Training System” I began to explain earlier.

Key Keto Concept #3:

Teaches you how to implement “The Morphfit Flow Process,” that’ll make changing the way you live automatic and straightforward over time through the development of perfect habits and daily rituals.

This last concept, in particular, can be the most powerful and impactful system you can learn, order to know how to live a better life.

If you’d like to learn more about these concepts, click here to reserve a spot in one of my upcoming seminars.

Adam Farr

Written by

Adam Farr

Adam Farr is a published health and fitness writer, competitive powerlifter and nutrition expert with 15 years of experience transforming the lives of others.

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