8 FITNESS MYTHS YOU SHOULD STOP FOLLOWING
The first time I started working out, I was bombarded with so many directions. “You can’t gain muscles without protein shakes”, “ You can’t lose fat unless you do cardio”, you get the idea. Anyway, I came a long way since then and found that most of the stuff I believed were just myths. And here I am today ready to bust these myths for you.
1. Myth: Muscles weighs more than fat
This is the most common myth people come across when beginning their fitness journey. But, this is simply a misconception. Muscle and fat weigh the same, just like 1 lb of feathers weighs the same as 1 lb of rocks. It’s not the weight that’s different, it’s the density.
Muscle is a lot denser compared to fat, so it takes up less space. Hence, why a lot of people get confused when they can’t seem to lose weight even though they are working out. They do lose fat but also often build up muscle which makes it seem like they aren’t making any progress.
2. Myth: Don’t skip stretching before workouts
When it comes to warm-ups it is a common misconception that stretching will prevent injuries. While there is a bit of truth in it, it is still not quite assuring.
Because, a summary of 364 studies found that, routine application of static stretching does not reduce overall injury. Although stretches may be slightly helpful in reducing sprains. (https://www.tandfonline.com/doi/full/10.1080/15438620802310784).
Instead what you want to do is a few dynamic stretches like jumping jacks, squats, and arm circles. This will help your body to promote blood flow and enhance performance. (https://bjsm.bmj.com/content/49/14/935)
3. Myth: You can target a specific region
If you’re giving your 100th sit-up thinking that your 6 pack abs aren’t too far behind now, I’ve got some bad news. YOU CAN’T SPOT-REDUCE FAT. Spot reducing is a term that supposedly means to reduce fat in a specific area of your body by working the muscles around it. But, unfortunately, this is another myth.
A 2011 study found no significant changes in abdominal cutaneous fat distribution following a 6-week abdominal exercise routine. (Reference: Vispute SS, et al. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011)
The only way to truly lose fat in any area of your body is to eat a healthy diet and train all the major muscles consistently.
4. Myth: You have to work out daily
If you are a fan of shonen anime or motivational channels you’re probably familiar with phrases like, “Don’t stop when you’re tired, stop when you’re done”. But, guess what? In order to build your ideal body, you need proper rest. Your muscle fibers break down and suffer micro-tears when you work out. Without optimum rest, they can’t heal properly.
A research paper found a significant increase in growth hormones and a decrease in cortisol levels while sleeping after a workout session. (https://joe.bioscientifica.com/view/journals/joe/62/3/joe_62_3_005.xml)
5. Myth: No pain, no gain
A lot of people think that building a muscular body means to push through all sorts of pain and keep going at it. Although it is pretty normal to feel a bit sore when you start working out, it is never a good idea to keep working out even when you feel a sharp pain for more than 4–5 days. It could be that you have back problems or some other condition that needs medical attention. So, take a break and get a checkup if you find yourself in this situation.
6. Myth: Lifting weights mean bulking
This is something very common in women. Most of them believe that if they start lifting weights they would become bulky.
However, the truth is it is not that simple to bulk up. Male and female bodies are very different. The female body can’t produce that much testosterone, the number one hormone needed to build bigger muscle mass. Not to mention, if you aren’t eating 5 or 6,000 calories a day you have a very slim chance of bulking up like a powerlifter.
So, don’t be afraid to bench press a few pounds. It will help you enhance your bone density & muscle fibers and lose fat faster.
7. Myth: Cardio is the only way to lose fat
Cardio is a lot of things, but you might want to look at a few other workouts if you want to lose fat efficiently.
Losing weight is obviously not easy and if you only think running 2 miles daily is the way to go then the challenge just became a lot harder. The most efficient way to lose body fat is to incorporate strength training and cardio in your workout routine.
Cardio is definitely going to build great stamina. But, more often than not you will lose your muscle mass. Add a few weights to your routine to build resistance to the muscle. This will cause micro-tears that will heal and improve your muscle tone so that you can get that shredded summer body.
8. Myth: Carbs will kill your gains
“If you’re still eating carbs then why the hell are you working out?” right? WRONG! Carbohydrates are the primary nutrients that give energy to your body. If you keep choking on that protein powder without taking in carbs, then get ready for some major health issues.
Obviously, when working out you want to maintain a healthy diet. But, excluding all or most of your carbs is definitely a terrible choice. Carbs are supposed to be the highest nutrient intake for the day. Without them, you’ll just feel drowsy and devoid of energy all the time.
You can always choose healthier options if you are only eating white rice or simple carbs. Try having brown rice or brown bread. Sweet potatoes are also a great source.
Achieving your desired fitness is very challenging. But, the key is consistency. If you stop following worthless myths that contribute zero value and keep striving at a steady pace, there’s no doubt you will reach your goal eventually. Hope you found some value in this article. Allow me to conclude with a quote,
“If something stands between you and your success, move it. Never be denied.”
-Dwayne “The Rock” Johnson
