Fitness Myths

Here at Angry Trainer Fitness my main aim is to demystify the fitness industry and give you the truth (or at least the truth as I see it – there’s always room for a little difference of opinion!) The fact is the fitness industry has done a great job at confusing customers with fads, misleading information and outright scams – and it makes me very ANGRY!

Every day I try to tackle these myths head on here on the site – but just when I think I’ve covered them all, I realize there’s plenty more out there! The fitness industry is constantly evolving and often long held “truths” prove to be pure fiction with no basis in science.

So today’s Top Ten: Fitness Myths exposes many of the common falsehoods that you’ll read in magazines and books and hear about from TV fitness gurus. How many of them have you taken as gospel? Well think again…

1.  Eat Every 3 Hours – Surely you’ve heard this one – “eat often to keep your metabolism running and to optimize the burning of fat”. Well guess what? There’s no research or science to suggest there’s any truth to those statements! In fact, fasting on a controlled schedule may be just what you need to lose excess body fat. Personally, I still suggest eating small meals regularly as it helps regulate hunger and portion control, plus it keeps your energy levels stable. But it seems the long held fear of losing muscle or slowing your metabolism if you don’t eat frequently just isn’t true.

2. Use Light Weights For Toning – For some reason, trainees have it in their head that using light weights with high repetitions will shape their muscles and burn fat more than heavy, low rep sets. Not true! A light weight regimen will tap into your endurance muscle fibers, which have less propensity for growth. The 8 – 12 rep range has been shown to be the most beneficial for strength and muscle gain, but truthfully, you should use a variety of rep and weight ranges to keep your training fresh.

3. Drink 8 Glasses Of Water A Day – How many times have you heard this one? The problem is that scientists can’t find proof that 8 glasses is the magic number. It’s actually much more simple than that – drink when you’re thirsty - although science does suggest a cup of water prior to meals to reduce your calorie intake. I think the best approach is to not over think your water intake, and just be sure to replenish what you lose through sweat and perspiration. Sure if you want a target go for 8 glasses – but don’t beat yourself up if you fall short.

4. Flyes Shape Your Chest Better Than Presses – Are you someone who thinks chest flyes shape and sculpt your chest better than chest presses? Well I disagree. 1) they can potentially strain the shoulder joint, 2) they require you to use lighter weights, and 3) in my opinion you’ll get much more chest development by performing dumbbell presses! I saw the best development in my chest when I switched from flyes over to dumbbell presses. That’s my opinion – and I’m sticking to it!

5. Cardio Burns Muscle – This one is right out of the bodybuilding playbook! The theory is that high heart rates aren’t conducive to muscle gain, and therefore that cardio will actually “burn off” your hard earned muscle. There is some truth to the theory since if you perform excessive cardio, like distance running, your body WILL shed muscle to adapt to this exercise. But for the average person that weight trains and has a balanced program, performing weight training circuits, sprinting, or hitting the bike isn’t going to cost you an ounce of hard earned muscle. And HIIT training, which is close to anaerobic exercise, may actually make you GAIN muscle! So don’t be scared of cardio!

6. Resistance Bands Are For Beginners – Some people think that good old-fashioned dumbbells are the best resistance to use for weight training. And some may even chuckle when looking at people using resistance bands, or think they’re not serious trainees. Boy, are they wrong! A set of properly executed reps with a resistance band is MORE challenging than your old dumbbell! Why? Because unlike dumbbells, bands increase in tension as you stretch them, making them a progressive load, meaning the weight gets heavier as you stretch the band. So really, who’s the beginner?

7. You Must Stretch Before Exercise – I’ve already touched on this one before in my Stretching The Truth post, but I’m reminded everyday in the gym, and just read a post where a leading fitness guru suggested people stretch before their workout! NO, NO, NO! Stretching before a lift decreases power output, makes the muscles and joints weaker, and is a leading cause of injuries. Don’t do it!

8. Sweating Shows You’re Burning Calories / Fat – Sweating is your body’s way of cooling itself, but that’s not to say you can’t burn significant calories without being drenched. Long walks, or lower intensity activity performed for longer periods will also burn significant calories, and is a nice change of pace from high intensity training. Don’t think that because you didn’t have to wring out your clothes that your workout wasn’t productive.

9. Machine Exercises Are Safer – This is a popular one – especially with new trainees – reinforced by most health clubs who put all new members on “the circuit”. For some reason, dumbbells and barbells look dangerous to some people. But here’s the thing – each of us has our own unique range of motion due to our individual body. When a weight travels on a ‘guided’ path, as is the case with machines, it doesn’t allow for any individuality, and may not be a great fit for your body. As I always say, “You ARE the machine”, use your body and grab a weight (safely!)

10. Yoga Makes You Long And Lean – Gosh I really hate this myth! Do you know how often I hear this one? Too much! If you don’t have “long and lean” genetics, you won’t get that way by taking Yoga. Sure, yoga will help keep you flexible, develop core strength, and is a great mental exercise as well – but you can’t lengthen muscles with exercise. People who are serious about Yoga generally lead a healthy lifestyle and eat very well. With their body fat in check, they tend to look lean and mean, but that’s not because of the Yoga – it’s part of the whole package! Yoga has its place in your exercise regime – but don’t assume it can work miracles…

There you have it, ten fitness myths that are commonly assumed to be true. Do you agree or have more to add? Which did you – or do you – believe in. Any questions – fire away!