5 Fitness Myths Busted!
There are so many different beliefs in the fitness industry.
Before I became a personal trainer and learned the facts, navigating what was true or false was my biggest hurdle.
I’m not going to lie; I wasted a lot of time following the wrong information when I started my fitness journey.
That is why I wanted to write this blog - to save you some time and help you reach your goals as soon as possible!
Let’s bust some myths!
1. You Can Pick Where the Weight Comes Off or “Spot Tone”
This myth is the one I run into most frequently when I start with a new client.
It is widely believed that if you work out one area, you will lose weight in that area.
For example: working abs everyday will lead to a lean stomach and abs.
However, this is false!
Everybody gains weight, and loses weight, differently in different areas.
Some people may put more weight on in their stomach, their legs, or their hips.
Others may put on more weight inter face or arms.
Unfortunately, can not pick where excess weight will go, nor can you control where you will lose that weight from
When you are in a calorie deficit (burning more calories than you consume), you will lose weight, but it is not specific to any one area.
BUT, exercising and focusing on one area will lead to an increase in muscle mass for that location!
To summarize, with consistency when it comes to being in a calorie deficit and working your muscles, you are on the right path - you just can’t pick where it comes off first!
2. Machines Are Better Than Free Weights
For some reason, people seem to gravitate towards the machines in the gym, and shy away from the free weights.
I have heard people say the machines feel safer, and they can make sure they are hitting the right muscle groups.
While this logic makes sense, you could also be doing yourself an injustice when you skip the free weight section!
Whenever you use free weights while standing (and ensuring you are using the proper form), there is more opportunity to use your core
Using your core translates into better coordination and balance - a win-win!
Free weights also relates to more real-world activities.
When you stand and perform your exercises, while engaging your core and supporting muscles, you are better preparing yourself for daily activities.
As a trainer, I typically focus my clients’ workout plans around free weight exercises to try and engage as many muscles as possible, while also improving their balance and coordination.
This isn’t to say that machines are bad, but rather switching up your routine can be extremely beneficial 😊
3. Women Will “Bulk Up” If They Strength Train
I have heard numerous women state that they are anxious that they will appear ‘bulky’ once they start lifting weights, especially when focusing on upper body.
Before I studied to become a trainer, I had the same beliefs!
However, I have leaned a lot since then, and bulking for women isn’t as simple as lifting weights.
It all comes down to testosterone (a hormone found in both males & females).
Women do not have the testosterone or growth hormone levels that men do, so bulking up is very difficult.
Instead, women will look more toned while also gaining strength.
Men also have larger, and more, muscle fibers in their upper body than women, which allows men to more easily build their upper bodies, compared to women.
4. Detox Drinks Help You Lose Weight
Yes, once again, this is a myth I fell victim to.
There are so many teas and detox drinks that advertise that they will help you lose weight.
They even have reviews and success stories to prove it!
I hate to break it to you, but this is 100% false!
While some of these drinks may help you lose a pound or two, it is most likely going to be due to the water weight you will be losing by using the restroom more frequently!
The only way to lose weight is to be in a calorie deficit.
You have to be expending more energy than you are consuming in order to tap into your energy stores and drop more than just water weight.
5. If You’re Not Sore, It Didn’t Count!
This myth leads many people to overexert themselves, which leads to burn out (giving up on exercise altogether) and/or injury.
People will workout so hard, so that they can feel sore the next day.
In reality, muscle soreness could be the result of doing a new exercise, following a new protocol (like negatives), or implementing progressive overload.
Therefore, if you’re not sore, it doesn’t mean you didn’t stress your muscles enough, or that you didn’t work hard enough.
There is zero correlation between the extent of your soreness and the progress you’re making.
Another factor that can influence how much or little soreness you feel is your recovery routine.
Eating a high protein diet and drinking a lot of water can help aid your body in the recovery process.
The same goes for how much/little you stretched and/or foam rolled after your workout!
I hope that the information above will help you avoid some trial and error when it comes to your fitness journey.
If you enjoyed this blog and would like me to bust more myths in the future, you can let us know in the comments below!
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Thanks for reading! I hope you learned something new!