In the world of fitness, especially with the overwhelming influence of social media, it's easy to get lost in the sea of advice, trends, and conflicting information. With so many opinions floating around, it’s hard to separate fact from fiction. Unfortunately, many fitness myths persist, leading people down the wrong path and potentially hindering their progress. I know, I've been there, done that, gotten lost in the sea of myth and focused on what I couldn't control or what wasn't even possible. In this blog, I’ll tackle five of the most common fitness myths, debunk them with science-backed facts, and provide you with the truth to help you achieve your fitness goals more effectively.
Myth #1 - lifting heavy weights will make you bulky
This is easily the most common one I hear as a personal trainer. The majority of the time, this fear comes from women who are worried that by just looking at a weight, they are going to bulk up and win the Mr. Olympia. Trust me when I say that if building muscle were that easy, my job would be a lot easier.
Reality: Building large amounts of muscle requires intensive training, a high-protein diet, and a calorie surplus. Due to lower levels of testosterone in women, they typically won’t gain significant muscle mass as easily as men, who must still train consistently over the course of several months and years to see significant muscle growth.
Study: "Resistance Training and Muscle Hypertrophy: A Review of the Evidence" explains how resistance training contributes to muscle strength and endurance without necessarily causing excessive hypertrophy, particularly in women.
PubMed ID: PMID: 37414459
Bonus: if you want to find out more about strength training and the benefits it provides, click here
myth #2 - you can spot reduce fat
I'm not going to lie, this is one we all wish were true, but the reality is, it's just not possible, which is totally fine! It's all about changing our mindset through understanding how fat loss works. Fat loss happens systemically. When you create a calorie deficit, fat is burned throughout your body, not just in specific areas. Fat distribution is largely influenced by genetics and hormones. Exercises can strengthen muscles in a targeted area, but they won’t directly reduce fat from that region.
Study: A study titled "Regional fat changes induced by localized muscle endurance resistance training" published in 2013 examined whether spot reduction is possible. It concluded that fat loss is systemic, and specific exercises do not reduce fat in targeted areas.
PubMed ID: PMID: 23222084
"fat loss is simple, not easy. it requires a calorie deficit, but it doesn't mean you have to suffer" - James smith
myth #3 - you need to workout everyday to see results
I know it can be tempting at the start to hit the gym every single day, and it may even feel like it shows commitment and determination, but remember, the goal is to do this forever, not for a few weeks. Muscles grow and repair during rest, not during exercise. Overtraining can lead to fatigue, injury, and diminished returns in performance, as well as loss of motivation. Research suggests that 3-5 days of focused training per week, with adequate rest (7-8 hours of sleep per night, 1-3 rest days per week), is optimal for most people.
Study: "The effect of different rest intervals on muscle hypertrophy and strength" explores the impact of rest periods and how they influence muscle growth and strength, indicating that rest is crucial for progress.
PubMed ID: PMID: 19691365
myth #4 - cardio is the best way to lose weight
Let's face it, not everyone loves cardio, and while there are many amazing benefits like increased VO2 max, a stronger heart, and a stronger cardiovascular system, it's not a mandatory part of your weight loss journey. While cardio burns calories during exercise, resistance training boosts muscle mass, which increases resting metabolic rate (RMR), allowing you to burn more calories at rest. A combination of strength training and cardio, along with a calorie deficit, is the most effective way to lose fat.
Study: "Effect of aerobic and resistance exercise training on body mass and fat mass in overweight or obese older adults" reviews the comparative effects of aerobic versus resistance training on body composition.
PubMed ID: PMID: 33955140
myth #5 - more sweat = better workout
If this were true, I'd be an Olympian. Those who have seen me training, or even just trying to exist during the Australian summer, know I sweat A LOT. Sweating Doesn't Indicate Calorie Burn: Sweating is your body’s way of regulating temperature, not an indicator of workout intensity or calorie expenditure. Factors like humidity, room temperature, and genetics influence how much you sweat. Some effective workouts, like strength training, may not result in much sweat but still burn calories and build muscle.
Study: "Sweat loss and thermoregulation during exercise in humans" discusses how sweating is more related to body temperature regulation rather than an indicator of workout intensity or effectiveness.
PubMed ID: PMID: 33829868
final thoughts
So, there you have it, a quick look and debunking of the 5 most common fitness myths I've come across within the fitness industry. I know it can be hard with so many opinions and points of view being thrown around, especially during the age of social media, and I hope this helps separate what's possible and what's worth a change in perspective.
If you need help with your training plan, and need who can help separate fact from fiction, click below to learn more about my services! Until next time
Cheers,
-Coach Taj
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