Debunking Fitness Misinfomation

It’s time to set the record straight

You may have read plenty of myth buster articles when it comes to fitness. But with the information overload that exists today, things can get pretty confusing. I often get asked about the following myths which tells me people are still confused about the right and wrong way to approach their fitness routines.

Now, let me preface this by saying:

There are many ways to get to the same goal. And what works for one person might not work for another. But there are general guidelines that should be followed for optimal results.

What I really dislike about the fitness industry is how many influencers are out there with amazing bodies, who give “fitness advice” even though they’re not certified coaches. A lot of this “advice” is just straight up false or depending on the topic, too general considering there are different ways to approach say, cardio or weight training, for different goals.

I also really dislike all the gimmicky, quick fix diet fads and gizmos on the market that promise to achieve quick results. Sorry to break it but there’s no such thing as a quick fix. And anything that promises quick results which perhaps you may actually achieve (temporarily), are unhealthy and unsustainable. And likely to leave you in a worse place than where you started.

It’s quite infuriating and no wonder so many people struggle with getting the results they’re looking achieve.

So here are 5 of the most common fitness misconceptions circulating around and their truths.

1: You can spot reduce body fat.

The best example I can use is doing crunches. People think doing crunches will help them lose belly fat. False! You can do crunches ‘till you’re blue in the face. But that belly fat isn’t going anywhere.

Crunches will work your abdominal muscles underneath the fat, but do nothing when it comes to burning belly fat.

In order to burn fat you want to make sure your fitness routine has a combination of weight training, cardio and healthy nutrition- which plays the biggest role. You’ve heard that abs are made in the kitchen and well, I do have to agree with that one. You can go to the gym everyday but if you eat unhealthy, sugary foods you won’t lose body fat.

Also, in case you’re hesitant to pick up those weights, keep in mind that the more lean muscle you have, the higher your metabolic rate gets. Which means you’ll burn more calories at rest.

I also want to point out that your body is going to burn fat as it wants. In other words you have no choice where you’ll start to lose fat first. Typically, the first place you put it on will be the last place to come off.

So be patient and make sure you’re consistent with everything mentioned above because when it comes to change, consistency is key.

2: Always change up your workout.

Changing up your workout every time you exercise won’t allow your body, nervous system and muscles to adapt, get bigger, faster or stronger. You want to stay on a program for 4–6 weeks.

What you’re looking to achieve over the course of the program is a principle called Progressive Overload. This means you follow the same program but gradually increase the stress placed upon the musculoskeletal and nervous system from week to week. As long as you can maintain proper form.

How do you progressively overload?

There are different variables you can play with: increase weights, increase or decrease number of reps, increase volume by adding more sets, changing frequency, and decreasing rest period between sets. Change one variable at a time.

But let me stress again that proper form is everything! Not only will you reduce your risk of injury which most important, but you’ll also target the muscles you’re working with properly. If you need help with this I highly recommend hiring a personal trainer.

3: Lifting weights makes you bulky (this is for you ladies).

I’ll start with an example of the most common goal I hear from female clients: “I want to tone up”. This is then typically followed by “but I don’t want to bulk up so no weight training”.

Ok so what exactly does toning up mean?

It means putting on muscle. What it doesn’t mean though, is that if you so much as look at a dumbbell you’ll bulk up.

First off, women have low levels of testosterone so naturally we don’t put on massive muscles. That said, there may be some areas where you gain muscle more easily than others. If that’s the case, just ease back on how you train those areas. For example, I naturally have biceps and I don’t want to increase their size so I stay away from isolation exercises like bicep curls. They already get secondary work from the back exercises I do.

Also, it’s not like you’ll wake up with giant muscles after a day of weight training.

It takes time to increase muscle mass. Once you get to your desired look you can simply maintain from there.

So ladies, in order to get that toning you’re looking for, you gotta pick up those weights. Lifting shapes and sculpts your body which is what we all want isn’t it?

4: Turning fat into muscle (or vice versa).

I’m gonna keep this one simple.

Fat is one thing, muscle is another. They are two completely different types of tissue and one can’t become the other.

Also, keep in mind that fat takes up more space in our bodies than muscle does. This why I stress the importance of inches over what the scale says. Say you lose 1 pound of body fat and gain 1 pound of muscle, the scale will read the same.

It’s the composition of your weight that matters most.

5: Fat makes you fat.

Speaking of fat, many people avoid eating them because they think that’s what makes them fat.

It’s sugar that makes you fat and adding healthy fats to your diet will actually help you burn fat.

Some examples of healthy fats are avocados, nuts such as almonds, pecans and walnuts, extra virgin olive oil and salmon.

While I’m at it it’s also important to mention that carbs aren’t the enemy. But choosing healthy carb options are key. You want to stick with carbs low on the glycemic index which means they are lower in sugar. Some examples are sweet potato, quinoa, barley, berries, and lentils.

I hope these facts help guide your decisions better. Hiring a fitness or nutrition coach is a great way for you to learn more, get individualized programming, and accountability to help you reach your goals in a healthy, susatninable manner.

And since I’m certified in both, don’t hesitate to ask me any questions in the comments below. I’m sure there are others reading this with the same questions you have.

My goal here is to help you become the healthiest, and best version of yourself!