You know the feeling. You've been working hard at the gym, day in and day out. But despite your best efforts, you just can't seem to make any progress.
And to top it all off, people keep telling you that you're doing it wrong. It's enough to make you want to give up entirely.
But before you do, there are a few fitness myths that you should know about.
Because, after all, most of the things people tell you may turn out to be complete nonsense.
This is also exactly why we recommend all our clients to follow the fundamental principles and apply methods in order to realize them.
But now, let's have a look at the five most common fitness myths, debunked!
#1 You Have To LIVE In The Gym
The gym. A place full of fitter, better-looking versions of ourselves that we aspire to and hope to one day become.
A place where we can run on the treadmill until our legs feel like they might fall off, or spend hours lifting weights until our arms feel like they might fall off.
Surely, if we want to see results, we have to put in a LOT of time, right? Wrong.
You don't have to spend all your time in the gym to see results. All it takes is a few sessions per week, done right.
There are many details to it, but essentially, you have to pick compound exercises and do them in high-exertion sets, close to failure, with 2-3 minutes of rest in between.
Over time, the number of sets, reps, and weight increases.
This causes the body to adapt, and your musculature gets developed.
Do this consistently over years, and you are GUARANTEED to see results.
You don't have to spend 5 hours per day at the gym.
Just a lot of time, over time.
#2 Cardio Is A Must For Fat Loss
The age-old question of how to lose weight still plagues many of us. And while there are a million fad diets and exercise programs out there promising quick results, the truth is that losing weight is actually pretty simple.
All you need to do is create a caloric deficit, which means you're burning more calories than you're consuming.
And contrary to popular belief, you don't necessarily have to do grueling cardio sessions to achieve this.
Even activities like housework or walking the dog can help you burn more calories than you take in.
So if you're looking to shed a few pounds, focus on creating a calorie deficit, train with weights to maintain your muscle mass, and give it time.
Don't sleep on the treadmill.
#3 Weightlifting Is For Men
For years, weightlifting has been considered a man's sport. But what if we told you that women can benefit from weightlifting just as much as men?
In fact, lifting weights can help women tone their bodies, without making them bulky or masculine.
Why is that? Well, weightlifting helps to build lean muscle mass. This is the type of muscle that gives your body definition and shape.
Women who lift weights often have a more toned and shapely appearance than those who don't.
Weightlifting also helps to boost your metabolism a bit, meaning that when you have more muscle, your body burns slightly more calories at rest.
So, ladies, if you're looking for a way to get fit and toned without getting bulky or masculine, lifting weights is a great option.
Get a coach and give it a try!
#4 You Shouldn’t Eat Past 6 PM
The idea that we should avoid eating after 6 pm is a myth that has been perpetuated for years.
There is no scientific evidence to support the claim that eating at night is bad for our health.
In fact, there are several good reasons to eat more at night.
For one thing, nighttime is when our bodies recover from the day's activities.
Eating a nutritious meal helps to replenish our energy stores and promote tissue repair.
If you're looking to gain muscle and stay healthy and well-recovered, you may want to consider eating a bit more at night.
Just don't indulge too much and eat within your means!
#5 Spot Reduction Works
The notion of "spot reduction" has been around for decades, and it seems like every new fad diet or exercise program claims to be the key to losing fat in specific areas.
However, the truth is that spot reduction is a myth.
The human body is not capable of selectively burning fat from specific areas.
Instead, when the body burns fat for energy, it does so in a more general sense, leading to weight loss all around the body.
With this in mind, here's a key message here - don't focus on reducing fat from specific areas! Focus on eating in a caloric deficit, exercising, and staying consistent with the plan.
This is what will truly bring lasting results.
So, are you still doing crunches to get a six-pack? How about those long runs to slim down your thighs?
It might be time to reconsider some of the fitness myths you’ve been following for years.
What are some other myths you were sure are true? Comment below and we'll debunk them!