New fitness regimes and fad diets appear every single day on social media, which simply makes your exercise choices harder than your actual workout…
I don’t know about you, but it seems that it has become particularly difficult to understand what will help you reach your goals.
The following 8 myths (keyword) will help you skip the contemplation so you can get after your workout.
Myth #1 Heavy Weight with Low Reps is best for Muscle Building
When people first start out lifting, their primary goal is to lift a lot of weight. Any newbies will say, “How much you bench, bro?”.
The bench press is a great strength representation however; doing it for 1 or 2 reps is not ideal for muscle building.
The hypertrophy zone or “sweet spot” is 8-12 reps. Ultimately a stronger muscle is indeed a larger muscle, but for pure muscle mass, keep the reps up and the weight something you can pound out near 10 reps.
Myth #2 Yoga is for Girls
I know they make yoga pants and those are nowhere near the men’s section in any sporting goods store, but yoga is not just for girls.
It improves muscular endurance and elasticity – making you work your core to stabilize all your brawn and improve posture.
This all translates into lifting as well. Improving mobility will help with injury prevention as well as range of motion on all lifts.
Myth #3You’ll Burn More Fat Working out Longer/Lower Intensity
This is a new one to many because of how many have viewed cardiovascular exercise in the past.
HIIT cardio has been deemed the better choice as far as increasing/maintaining muscle mass as well as blasting fat. So no more 2 hour power walks- get in, hit it hard for 20-30 minutes and get out.
Myth #4 You Must Work Out Every Day or Not at All
Many fitness psychos will degrade the fitness youth because they are not hitting it with 110%. You simply cannot do this when starting out or you’ll get burnt out.
By choosing to work out 2-3 times a week will do wonders for your body. From there is where you may decide to do more depending on your overall fitness goals.
Bottom line is that some exercise is way better than doing nothing – so get up and get moving no matter how often, even if it’s stretching!
Myth #5 Working Out Hard WILL Get You Results
Yes, there is some truth to this one.
If you’re not absolutely giving it everything you’ve got in the gym, you’re just spinning your wheels. On the other hand, your exercise makes up about 20%-30% of the fitness pie depending on who you ask.
Diet and nutrition makes up the other 70%-80%. So if you don’t have your diet in check, you can work out all day, every day and still not see the results you desire.
Myth #6 Strength Training Will Bulk You Up
This is a huge misconception with usually all women interested in becoming more fit. They think that guys lift and girls run on the treadmill.
Strength training alone can burn up to 2-3 times the amount of calories as a general cardio session could. It also spikes testosterone and metabolism in order to turn body into furnace for burning those calories.
Testosterone in women is nowhere near the amount in men so there is no need to worry about having bigger biceps than your boo.
Myth #7 Home Gyms Don’t Work
This one just strikes me as ignorant… Put in the work and follow a nutrition plan and you will see results.
With all the at home workout DVD’s like P90X and Insanity, these programs work regardless if you’re at a gym, in your garage or in the middle of your living room.
Myth #8 If It Fits Your Macros
This is probably the newest and most overused diet regimen to spread across the fitness mainstream in the last 10 years.
Although many use this for good, more people are destroying potential physiques because of their extreme beliefs in this diet.
Many will think that eating a pizza with 1200 calories is seen as the same thing as eating 3 meals with chicken, sweet potatoes and broccoli with olive oil.
The logic simply does not make sense because there is a huge difference between calories from a pizza as opposed to 3 healthy meals. It depends on the person – you may want to think twice if you’ve come straight from a bad relationship with food as it may cause binges. A debatable one!