In a world of health fanatics and gyms full of myths, there is always some advice that will contradict the other. The guy next to you is advising his friend about the best forms of protein and structure, while the girl across the gym is sharing her detox tips.
From misinterpreted advice to bogus workout techniques, here are ten health and fitness myths debunked!
“The best way to lose weight is to go running.”
Running is an excellent form of cardio exercise that had been proven successful for weight loss. However, despite our running efforts, we can’t help but notice the lack of progress on the scales after a month. This is often due to the overestimation of calories we consume or even the fact that many of us also neglect to incorporate strength training into our regime to help increase metabolism.
Without a full approach to fitness, we may not achieve the results we hope to expect.
“Heavyweight strength training will make you bulky.”
Most people say that women should lift heavy weights because it will make their bodies appear too bulky and even end up looking like bodybuilders. But the truth is building muscle density takes months, if not years of dedication and plenty of hard work to create that volume of muscle.
Lifting weights will strengthen the muscles and increase your metabolism, leading to ultimately weight loss and better health.
“Eating before your workout will cause you to burn off food instead of actual body fat.”
While eating heavy meals aren’t recommended before your workout, exercising on an empty stomach isn’t great either. Cardio exercises are great for losing fat in the stubborn area. However, having a snack before heading the gym won’t prevent any fat burn. In fact, fitness experts recommend that eating a snack at least an hour before your workout will give your body the energy it needs. Bananas are a great healthy option to eat before exercise.
“Eat carbs will make you fat.”
Gaining weight comes down to two things: eating too much and moving way too little. While the latest trends in dieting have been focused on low-carb diets, this will also play a role in your daily life. Our bodies require starchy vegetables as opposed to consuming refined carbs such as white bread, pastries, pasta, etc.
“This diet worked for me; it should work for you.”
While the person may mean well, this advice gives you the assumption that the diet is a one-size-fits-all guarantee. However, while we’re all human, our bodies don’t work the same as everyone else. Each of our bodies has unique needs that reveal what may work best for us; this includes the food we consume and the exercises we may follow.
“Yoga will make you have longer muscles.”
Yoga involves plenty of difficult stretches that make muscles long and healthy. However, it is impossible to grow longer muscles through yoga. Muscles are attached to the bones by the tendons. They have a fixed insertion point which means you cannot lengthen the muscle. While yoga does have many benefits, it also includes the increased core strengthening and flexibility.
“No pain, no gain.”
Pushing your body harder and testing your boundaries can be set as motivation. However, it can also be dangerous. Muscles need to repair themselves in order to grow healthy. Exercise is meant to strengthen the body, not hurt excessively. Following strenuous exercise and pushing yourself past the point of discomfort will increase the risk of injury.
“Cardio before lifting weights will make you weak.”
Starting your fitness routine with cardio will not make you weak. However, you must consider your goals and schedule your routine to meet your results accordingly. Schedule your workout on separate days to give each workout a full 100%.
“Spinning will make your legs bulky.”
Cycling is almost equivalent to squats by using your body weight. No matter how high the resistance is on the bike, it is not enough to increase the size of your leg. You can spin for hours without having to worry that your tights will make your legs bulky. In fact, your feet will result in toned-shaped legs.
“Use machines to avoid injury.”
Using exercise machines will put you at more risk of damage. This is because the machine is built to support the weight of your body. It’s better to use free weights, hand weights or even elastic tubing to improve your core muscle strength.
When it comes to achieving optimal health and fitness, be sure to follow what works best for you and skip what doesn’t. The only wrong approach to health and fitness is not getting any exercise at all.