So you know everything about fitness? Once you’ve found out that some of these popular fitness notions are actually myths as well as the realities behind them, you’ll be surprised.
Myth #1- You Can Spot-Reduce Fat
Fact: the areas in your body where the fat is stored is common. No amount of sit-ups won’t get rid all of the belly fat, nor butt exercises would magically reduce the fat in your rear. In order to lose weight in one specific area, the rest of your body has to lose weight. Calories in and calories out, and a combination of exercise and weight training, and you’ll lose fat not only on one area — you’ll lose weight all over your body.
Myth #2 – In order to lose weight, you have to eat less
Fact: It’s not true that you have starved yourself in order to lose weight. But a proper diet is all you need — for instance, the ideal weight loss plan is to eat no less than 1800 calories per day for men, and 1200 calories per day for women. It’s better to eat a lot of small meals than dine in a few but big meals.
When your body experiences starvation, it slows down your metabolism, so less eating will considerably make an impact on your body weight. Instead of eating less, eat more often to keep your body metabolism high. Skipping meals will probably result in tiredness and poor nutrition. You’ll be likely to grab unhealthy snacks, which could result in weight gain anyway.
Myth #3 – The more exercise, the better
Fact: You might not be able to maintain your routine if you keep on exercising every single day. That is because intense workouts tend to make you feel fatigued, and the last thing you want to do is to have another workout.
You might not also be able to maintain your form from getting frequent, extra long workouts. Instead, you’ll get better results when you do quality exercises a few days a week than seven straight days of mediocre workouts. Be sure to consider exercises that increases muscle mass.
Myth #4 – Eat a gluten-free diet to lose weight
Fact: Unless you have celiac disease or gluten sensitivity, you won’t feel any much difference when you eat gluten-free foods. No matter how organic gluten-free foods are, they still contain pretty much the same amount of carbohydrates, calories, and sugars.
The reason why many people say that their health is improving by eating gluten-free foods is that they avoid eating highly-processed foods such as white bread.
Myth #5 – You must drink eight glasses of water a day
Fact: You don’t have to drink too much water unless you’re thirsty, or your urine becomes dark-colored. You need more or less water, depending on your diet; you get much water already even from the foods you eat.
Myth #6 – If you’re not in pain or sweating, you’re not working hard enough
Fact: Those who are disappointed by not sweating enough even if they exercise for long hours, here’s the good news: not sweating means it’s not a sign of over-exertion. Sweating is just your body’s way of cooling itself. And even if you don’t sweat that much, it’s possible that you burn a lot of calories.
As for body pains, it’s expected that you feel those body aches especially if you’re trying out a new exercise or lifting heavy objects. But if you feel too much pain beyond mere muscle soreness, stop what you’re doing and pay attention to that body pain — it could probably be a sign of injury.
Myth #7 – You need a membership at a gym or buy a piece of expensive exercise equipment to get the desired results
Fact: Since working out mainly involves moving your body, you don’t need to spend your money on gym memberships. Or you don’t even have to buy a big, bulky and costly cutting-edge fitness gears and fancy fitness gadgets. A decent pair of running shoes and a clean environment will do.
A yoga mat, a pair of dumbbells, a long stick or even just a chair are the things you will ever need to have a full, effective workout at home.
Myth #8 – Sit-ups and crunches are the best way to get those “abs”
Fact: Sit-ups and crunches may be the popular way to get those well-sculpted abs and six-pack abs. But the truth is that these forms of exercises are actually ineffective, compared to other moves such as planks and push-ups, to get those desired abs.
The effective use of carbohydrates, proper forms of exercise and training, sufficient sleep, and a stress-free way of living will also ensure you of toned and tight abs.
Myth #9 – If you want to lose fat considerably, cardio is the way to go
Fact: If you put cardio first before anything else, you’ll get rid of the muscle mass. It’s important to have more muscle because it helps maintain high metabolism in your body. The more muscle mass you carry, the higher your level of energy you’ll use, as muscles need fuel to keep them going.
Weight lifting or strength training may not burn a lot of calories. However, it will build up your muscle and increase the levels of testosterone (for men) and cortisol, which you will need later when you do your cardio or any other forms of workout.
If you want to know more about fitness myths and the unbelievable truths behind them, check out the links on this hub below.
- 8 Health Lies and Fitness Myths from Exercise Trainers
That “helpful” advice you hear at the gym may actually hurt you. We’ll help you distinguish the truth from the B.S.
- Most Popular Fitness and Diet Myths
Think water flushes toxins out of your body? Think it’s crucial to stretch before a workout? Think again. Here, the most popular fitness and diet myths you’ve bought into — and why they (and you) are wrong.
- Top 9 Fitness Myths — Busted!
In the world of fitness, myths and half-truths abound — and some of them may be keeping you from getting the workout you need.