Common Fitness Myths Explained!

If you’re new to fitness or even if you’ve been doing it for a long time you may be confused by all the info that’s out there.  Let’s look at some common fitness myths and learn the truth so you’re not wasting any time doing the wrong things!

Fitness Myths

  1. You can eat anything you want as long as you workout.

Unfortunately, this is not true.  You can easily out eat even the best training program.  Your body needs proper amounts of whole natural foods in order to reap the benefits of your training program.  Don’t undo all that hard work by eating junk.

  1. You can spot train problem areas.

Spot reduction is not possible unless you get liposuction.  When you workout, your body will burn fat from different areas of your body at different rates.  The rate has to do with your genetic make-up.  With proper training and diet you’ll reduce fat all over your body, but unfortunately you can’t force your body to burn fat from any one specific area.

  1. You need to stretch before your workout.

You do need to warm up before a workout but you don’t need to stretch.  In fact, some studies suggest that stretching before a workout destabilizes the muscle which could lead to injury.  Do a good 5-10 minute warm-up before your workout concentrating on moving the muscles you’re going to work and then do your stretch at the end of your workout after your cool down.

  1. Women should lift lighter weights and do more reps than men.

Many women avoid heavy weights because they’re afraid of looking bulky.  Women simply don’t have enough testosterone to build huge muscles.  If a woman notices that she’s looking bulky from lifting weights it’s most likely due to a diet that’s supporting fat gain.  If a woman’s diet is healthy and supports fat loss, lifting heavy will not make her look bulky or masculine.  Both women and men should be lifting heavy enough weights to fatigue them within about 6-8 reps.  If you’re using a weight where you can easily do 20 reps, the weight is not heavy enough to cause changes in the muscle.  Lift heavy, eat right and get ready to look and feel amazing!

  1. Workout more to get results.

I’ve fallen for this one.  It’s tempting to think that if a bit of working out is good way more should be way better!  This is not true.  Your body needs to recover if you want it to get stronger.  Your workouts should be efficient and you need to schedule in at least one rest day.  Aim to workout for 30-45 minutes per session and workout at an intensity that’s challenging.

Hope That Clears Things Up A Bit!

People workout because they want to improve their health and fitness.  Don’t waste your time doing stuff that won’t work!  If you’re confused about something talk to an experienced trainer.  Enjoy your workouts and don’t get caught up in the confusion.  Got questions?  I’m here to help!

Fitness Myths Exposed!

There are a lot of fitness myths out there that are keeping people confused, frustrated and worst of all keeping them from reaching their goals.

I want to help clear up some of the more common ones.

Fitness Myths Exposed

MythLifting heavy weights makes you bulky.

Truth:  Muscle is denser than fat so it takes up less room.  This is why two people who weigh the same can look much different.  The person with more muscle will look smaller than the person who’s carrying the same weight in the form of excess body fat.  .

The only way you’d bulk up just by lifting heavier weights is by eating more calories than you are burning off or eating an unhealthy diet that supports fat gains.

There are supplements that will make you bulk up but for the most part they are illegal and very detrimental to your health.

To bulk up naturally you’d have to work VERY hard on an exercise program and diet that supports major gains.  Some people do an amazing job of this.  If you’re the average person going to the gym a few times a week don’t skip the heavier weights because you think they’ll make you bulky.

Myth:  I exercise every day, so I can eat whatever I want.
Truth:  I WISH!!!!!  You can’t out-exercise a bad diet, but you CAN out-eat your workouts.  To be successful at reaching your goals you need to look at both your nutrition and your exercise.  You need your nutrition to support your hard work – without proper nutrition you won’t recover properly, you won’t have the energy you need and you won’t have a healthy body.

Myth:  It’s harder for women to lose weight than for men.

Truth:  There is some truth to this one.  Biologically, men are built with more lean muscle
mass than women are.  This means that his metabolism is working at a 5 to 10%
higher rate than hers.

So while men do tend to see results quicker, women can achieve the results they want by putting in the work.  We can’t get frustrated when we see our guy friends losing weight more quickly and seemingly more easily.  Stay focused and on track and get the results you want even if it does take slightly longer.

Myth:  All calories are equal, so it doesn’t matter what I eat.

Truth:  Our bodies are designed to use real food.  When you eat real, natural food your body knows how to break it down into usable energy.  When you put fake food in your body it doesn’t recognize it and doesn’t know what to do with it, so it gets stored as toxic fat.

Myth:  Eating fat will make me fat.

Truth:  Remember the 80’s when the whole ‘fat free’ frenzy started?  It was also during the 80’s that ‘obesity’ became a nationwide problem.

There are healthy fats and unhealthy fats.  Our bodies need healthy fats in order to function properly.  Healthy fats actually help us to burn excess stored body fat!! Stay away from trans fats – look for ‘hydrogenated’ on the label.  Make sure you get your healthy fats from foods such as olives, olive oil, nuts, nut butters and avocados.

Myth:  Eating at night will make me gain weight.

Truth:  Cutting out nighttime snacking is a popular weight loss strategy because it feels logical.  It makes sense to eat less when you’re less active.

But really, what affects your weight is the total calories consumed.  The problem is that many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming more
calories than they need for the day.  It doesn’t matter when you eat!  If you’re consuming extra calories at any time it will result in weight gain.

Myth:  Drinking ice-cold water will help me drop pounds because
it raises my metabolism.

Truth:  Drinking ice cold water does raise your metabolism but only by about 50 calories/day which is pretty insignificant.

Myth:  Weight gain and belly fat are unavoidable after 40.

Truth:  There is a bit of truth to this but don’t let that discourage you.  Yes you may experience a slowing metabolism as you age, but this doesn’t mean it’s impossible to keep belly fat off.  Being more diligent with your diet and getting proper rest and fitting in your workouts will help you to reach your goals.  It can be frustrating to not be able to do the things you once did (or didn’t do) and stay lean but if you really want to be lean than you’ll be open to changing a few habits.  Clean diet the majority of the time is a must and if you’re not lifting heavy weights as part of your program you need to start.  You can talk to a qualified trainer and/or nutritionist to get the help you need.  DO NOT USE AGE AS AN EXCUSE!

Did That Help?

Did that motivate you to stay on or get on and stay on a healthy path?  Fitness is not just about looks – it’s about being able to stay active into your later years and have a high quality of life for as long as possible.