Fitness Myths.. BUSTED!
This post first appeared in Feb of 2020. It was last updated in Dec of 2020
It’s no secret that the fitness world is full of a lot of BS information, especially when we’re left to google searches..😳
In this post, I’m taking the 15 most common fitness myths out there & busting them, once & for all!
15 Most Common Fitness Myths:
1. Lifting Makes You [females] Bulky
Why It’s Not True:
The “bulk” that males tend to get comes from a combination of hard work in the gym, a micromanaged nutrition plan, and testosterone - which, if nothing else, the majority of females do NOT have enough naturally occurring testosterone in their bodies to “bulk” like a male.
2. Cardio is Best to Lose Weight
Why It’s Not True:
Yes, cardio is a great tool for weight loss, but most people don’t want to lose just weight, they specifically want to lose fat. Therefore, a combination of cardio & weight training is best for preserving muscle mass, increasing metabolism, and decreasing fat mass. Goodbye hour long cardio sessions!
3. [Insert Trendy Workout Class/Latest Fad Diet] Is the Best
Why It’s Not True:
If anyone claims something is best, run! There is absolutely NO one-size-fits-all-approach to your, or anyone’s, health. Just as every person is unique, so is their health. So what works for one person, isn’t going to work for another. It may take some time to find the approach that works best for you, but the time is worth it! Wouldn’t you rather spend a year finding a lifestyle you could live with forever vs. yo yo dieting & exercising in a way that you hate? I know I would!
4. Carbs/Fat/Sugar Make You Gain Weight
Why It’s Not True:
The only thing that makes you gain weight is eating more calories than your body needs. Period.
5. You Can Control Where Your Body Loses its Weight
Why It’s Not True:
Spot reduction isn’t a thing - you can’t control where your body will lose its weight, just like you can’t control where your body adds weight. Crunches aren’t going to decrease the size of your stomach. Jaw exercises aren’t going to make your double chin disappear. But do you know what will? Time, consistency, and a caloric deficit.
Where your body loses its excess weight is up to your body. Believe me, I wish it wasn’t true either, but it is. Although spot reduction isn’t a thing, you can “spot train” your body. Want bigger hamstrings? Focus on hamstring stimulating exercises. What bigger biceps? Focus on adding in more bicep exercises into your routine.
6. Don’t Eat Before Bed, It Makes you Gain Weight
Why It’s Not True:
A calorie is consistent regardless of what time of the day you eat it. A 200 calorie snack is still worth 200 calories, whether you eat it at 11am or 11pm. They only way eating before bed will make you gain weight is if you’re eating more calories than your body needs [see myth 4 above].
7. The Best Time to Workout Is In the Morning
Why It’s Not True:
The best time to workout is the time that you can fit it in & stay dedicated to it. Not a morning person? Chances of you waking up at 5am to workout every day are slim-to-none. Maybe you have a fluctuating schedule and every day is different, so the times at which you workout are different. That doesn’t mean your workouts don’t count, or that the same workout is more effective in the morning vs the evening. Working out is better than not working out, no matter what time of the day you’re able to fit it in.
8. “No Pain, No Gain”
Why It’s Not True:
This saying has done more harm than good in the fitness industry. Working out should never be painful. Uncomfortable? Yes! That’s how we build muscle & become more flexible. But painful? Absolutely not! If something is painful - say you’re experiencing a stabbing feeling or a part of your body feels like it’s on fire, please see your doctor immediately.
9. Weight Training Turn Fat into Muscle
Why It’s Not True:
Fat tissue & muscle tissue are 2 different types of tissues/cells in the body. What really happens when you “lose fat mass” is that the fat cells (which together make up the fatty tissue) shrink in size and are broken down & converted into energy, which you expend (remember science class and learning that “energy can never be created or destroyed, just converted”) via sweat, breath, & urine.
Muscle tissue grows in a two step process. First, damage to the muscle fibers must occur (when you lift weights, you break down the muscle fibers causing the damage). Then, your body converts energy (calories) into the hormones needed to help grow your muscle fibers, which creates bigger, stronger muscles.
10. Females Need To Workout Differently Than Males
Why It’s Not True:
There’s no physiological differences between males & females. Females can lift/train/workout the exact same way as males.
11. Feeling Sore Means You Had a Good Workout
Why It’s Not True:
Feeling sore is not an indicator of having a good workout. In fact, that soreness feeling is caused by a multitude of reasons - everything from your hydration status to your hormone levels - which fluctuate daily & throughout the day.
If you’re sore 2 to 3 days after your workout (called DOMS or Delayed Onset Muscle Soreness), you did more work than your body could handle and should consider scaling it back the next day or two, so your body can properly recover.
A good workout is subjective, which means it’s up to you - did you feel “good” after the workout? Did you accomplish what you wanted? If you’re not feeling good after your workouts, reach out to a personal trainer and have him/her set up a program that you feel good after!
12. Sweating a Lot Means I Had a Good Workout
Why It’s Not True:
Some people can sweat on a 5 minute walk, but it doesn’t mean they had a better or worse workout than someone who did interval training for 30 minutes. We’re all different, including how our bodies respond to exercise. Plus, the rate at which we sweat depends on a variety of factors, such as sweat glands, hormones, genetics, & hydration levels.
Again, a “good workout” is all about how you feel during & after the workout!
13. You have to Spend Hours a Day Working Out
Why It’s Not True:
If you want to have an effective workout, you need to be intentional with your time! A 20 minute, focused workout can be way more effective than an hour workout spent wondering around, confused at what to do! In fact, studies show that 10 minute bouts of exercise are enough for your body to reap the benefits!
14. Free Weights are Better than Machines
Why It’s Not True:
Depending on who you are and where you are in your health journey, both free weights & machine weights have their pros & cons. It’s best to use a mix of all equipment, or start incorporating the ones you use least, as the new stimuli will help challenge your muscles in a new & different way! Just make sure you know how to use them properly.
15. If you Eat/Drink [insert food/drink], You’ll Be Healthy
Why It’s Not True:
There’s NO magic pill, food, or drink that will make you “healthy”. A combination of diet, exercise, & daily movement, will help get you in good physical health, but there are many more components to your health than just your physical health!
There you have it!
15 of the most common fitness myths, busted!
Did any of them surprise you, or that you’ve found yourself believing?
Or maybe you’ve heard something & weren’t quite sure if you should believe it or not?
Let me know by leaving a comment below and by clicking that cute little heart <3 button below!
Chat soon!
Veronica
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