The truth is, there are a lot of fitness, training, and nutrition “facts” out there that are far from true. In order to get an effective workout and stay safe while doing it, we are sharing the truth on these commonly believed gym myths.
WOMEN TONE, MEN BUILD
If you work out at Fit One Four, you know the women here are not afraid to lift. This is a common misconception generating from the years when the gym was divided: men lifting free weights and women doing cardio. The truth is, all bodies, both male and female, release growth hormone when training with weights.
Toning and building are simply two words, perceived as totally different, yet accomplished by doing the very same thing. You work out with weights for resistance. This resistance stimulates the muscle fibers to grow and tighten. More testosterone just leads to more muscle growth, but women’s muscles are no different. They build muscle just like men do. Therefore, proper exercise programming and diet will determine your results.
YOU LIFT WEIGHTS TO BULK UP
Not true. You lift weights to burn calories and increase muscle mass. You eat to bulk up. Weight resistance forces your muscles to work 10-20 times more than with regular cardio. Increased muscle mass means more definition and weight training accounts for 70 percent of your calorie burn.
IF YOU AREN’T SORE, YOU DIDN’T WORK HARD ENOUGH
Soreness does not necessarily mean you had an epic workout. It can sometimes mean you’ve pushed too far and may be overtraining. Depending on goals and training cycles, you shouldn’t be sore after every one. A simple change in routine can also create soreness, yet does not mean that workout was killer and the other workouts were ineffective. Soreness shouldn’t be used as an indicator for a good workout.
CARDIO IS ONLY FOR WEIGHT LOSS
Our bodies were made to move. Cardio is simply exercise that raises your heart rate, an action necessary for your health. You either love cardio or hate it, but you have to diversify your workouts for both weight loss and overall health. So, yes, it helps with weight loss but has way more benefits to the body and ultimately won’t get you to your weight loss goals if diet isn’t also addressed.
FAT CAN BE TURNED INTO MUSCLE
Fat and muscle are completely different tissues, so it is unrealistic to think you can turn one into the other. Your goal should be to burn the fat layer that accumulates around the muscle. Getting out of your routine won’t turn your muscles to fat either, but they can atrophy. In order to keep those muscles and stay ripped, you must keep them active. Consistency is key to any good workout and health plan.
THE MORE YOU SWEAT, THE MORE FAT YOU LOSE
Yes, you sweat when you work hard. But, no, you aren’t necessarily losing fat just because you sweat. The harder you work out, the more calories you’ll burn within a given period, but fat loss is a greater science. It isn’t tied to the amount of sweat you produce. It is tied to the number of calories you consume in a day versus the number of calories you burn. Burn more than you consume and let the fat loss begin.
YOU SHOULDN’T WORKOUT EVERY DAY
A rest day is necessary if you are pushing your body to the limit every day. However, you can incorporate rest into your workout cycles, rather than make it an alternate to working out altogether. Routines that stagger upper body and lower body, push and pull, high volume and high weight, through the workout week naturally build rest days in. This allows for the proper rest given you program correctly and eat to supply your body with the necessary nutrients for recovery and growth.
Seek the truth and get to the gym. Once you see the results, it becomes an addiction.