6 Fitness Myths That must be CRUSHED
You only need to use the google machine for a quick search of strength training, or fitness or fat loss and you will find lots and lots of articles and videos and images of ‘experts’ telling you the got jacked in a super secret way. Or that you get shredded by doing hours of cardio every day and even some saying they lost 10lbs of fat in 3 days by taking this super special herbal remedy discovered in the deep dark underground of the amazon.
My Coaching client Alex came to me after believing a few of these (#1 and #6 specifically), He really had put in an effort to get to where He wanted to be but couldn’t. He had become frustrated and felt his efforts were wasted. After reassuring him that this is completely normal We went to work to get the results He wanted.
I want to make sure that you are not fooled again by any of the rubbish distributed from the mouths of some fitness ‘experts’ and help you get the most out of your training and fat loss goals without being dragged into the trickery and nonsense of these Fitness Myths.
#1 Apple Cider Vinegar makes you lose fat
This is something that I have been asked a lot about in recent times. I think that it has started to sprout up in various gym environments. It has been popularised by crossfitters as a ‘secret of fat loss’ whereas realistically it does nothing to lose that belly fat or whatever they claim.
Drinking apple cider vinegar will NOT help you lose bodyfat. The only way to lose weight is by having a calorie deficit. Being consistent and having patience is the real key to dropping your weight over time.
#2 Deadlifts damage your back
This is a big one. As a powerlifter deadlifts are a staple of my training and I have NEVER one hurt my back doing them.
Realistically the only way you would hurt yourself doing any form of deadlifting is if your technique is bad, and your back is rounded.
What deadlifts do is build phenomenal back, leg, abdominal and grip strength. It is one of the only exercises which I consider a whole body movement due the amount of muscle recruitment required for the lift.
Not Only is the deadlift a great strength builder, but it can also burn a shed load of Calories and really ramp up your metabolic rate.
It doesn’t matter which variation of the deadlift (of which there are many, some more technical than others), just DO them. Period.
#3 Fasted Cardio Burns More fat
Fasted Cardio is something done a lot by bodybuilders who are looking to target purely fat loss as they enter the end stages of their competition prep. But does is work?
The answer is yes and no.
You see, doing cardio exercises such as walking or a gentle bike ride burns calories. Calories are a unit of energy measurement. When you do cardio for a long period of time (20+ minutes) then your body will use oxygen coupled with body fat as energy. Which means you will burn body fat whilst doing it. When doing cardio you will burn fat and glycogen (stored glucose used for energy) but if you then eat calories which is above or at maintenance level, your body weight will remain the same or you will put on fat. To lose weight you need to burn more calories daily than you eat in order to create a calorie deficit.
You can train fasted or eat an hour or so before it does not matter, do whatever you prefer. But if you want to lose weight then your nutrition is what you should focus on the most.
#4 Eating Carbs at Night will make you fat
The notion that your body knows what time of day it is, and that after a certain time it decides to store calories as body fat is ridiculous.
Your body will use whatever calories we give it throughout the day. If we give too much, it will store it as fat, If we don’t give enough then it will use stored bodyfat as energy.
It is that basic.
Your body doesn’t care if you eat once a day, twice a day or even ten times a day. As long as your calories are in check then you will lose body fat.
#5 Lifting weights will make women big and bulky
If this was true then I know a lot of women who should have bigger arms than me!
Building muscle is hard. Even harder if you’re a woman.
Think Hormones. The biggest factor in building muscle is the level Testosterone, this Hormone is the Daddy of muscle building and is the main reason why it is quicker and easier to build muscle as a Man.
The second reason is that results of weight training are very specific depending on the methods.
It is possible to gain strength without putting on size, no matter the goal it is hard work.
What will happen to you women when you lift weights:
- You will improve overall body function,
- You will get stronger,
- You will get toned
- You will get shapes in all the right places (think legs and butt)
- You will increase your metabolic rate meaning you can burn fat more efficiently.
There are so many benefits of lifting weights as women. I always program strength training for any all of my Female Online Coaching clients
#6 Sit-ups and crunches will strip fat from your stomach
This is a myth that has been around for quite sometime, ‘spot reduction’.
This is the thought that if you train a certain body part then you will lose fat in that particular area of your body.
Let’s take the Abs as an example. If you want to see some Abs showing in the mirror, and you think to yourself ‘Im gonna get a sick sixpack, all I need to do is do like a thousand sit-ups and crunches everyday’ you’re kidding yourself.
Despite popular belief you can’t decide where your body loses fat.
It is just down to your body, what your genetics are like. If you want to increase muscle definition you will need to do some form of strength training and drop body fat overall. You will improve your body definition however your body wants to.
Now that you know, We can crush these myths together. It really is one of my pet peeves to see how much time and effort people put into their exercise and nutrition, but to only fall short due to one, if not more of these myths. I dont blame them at all. Often this advice comes from ‘Fitness professionals’ or a friend of a friend etc.
If they spent all of that time and effort doing what truly works based on scientific and evidence based methods, they would succeed big time.
I hope that this has clarified some of this confusion for you guys.