Find out the truth behind 15 common fitness and exercise myths so you can be a well-informed workout buff.
Myth: You shouldn’t work out on an empty stomach.
Fact: According to the British Journal of Nutrition, your body burns more fat if you work out before breakfast. Just don’t cut down on water.
Myth: The best time to work out is first thing in the morning.
Fact: The best time for a workout is whatever time allows you to exercise most consistently. If work timings don’t let you reach the gym till late evening, stick with it. If you prefer a morning workout, do that instead.
Myth: No pain, no gain.
Fact: Some discomfort is natural but if you feel stabbing pain anywhere while working out, just stop and consult your trainer or therapist.
Myth: More sweat means more fat burnt.
Fact: Sweat is a reaction to heat and is used by the body to try and cool itself down. Men tend to sweat more than women. How much we sweat also depends on factors like outside temperature, workout gear etc. It can’t be the benchmark of how many calories you’ve burned.
Myth: Women will get ‘bulky’ from lifting weights.
Fact: Many women are afraid to lift weights because they are afraid of getting bulky. However, women have 1/15 to 1/20th the amount of testosterone as men, and testosterone is the primary hormone responsible for muscle growth. So it’s impossible for a woman to develop a bulky look like that of a man. Female bodybuilders train for many years and often use steroids to assist them to achieve a specific look.
Myth: One master workout plan will work for everyone.
Fact: Everybody responds to foods and training differently. We are all genetically different, have unique characteristics, different lives, preferences, and mental and physical struggles. What works for another in terms of diet and fitness strategies may not bring exactly the same results with you. You need an individual fitness plan that your fitness consultant will chalk out for you.
Myth: You can spot-reduce fat.
Fact: Your body is genetically predisposed to storing fat in certain locations in a certain order. When you start to lose weight, your body will lose the fat you currently have in a certain order as well. Eat right to make the process faster. Your diet will be responsible for a significant fat loss.
Myth: Fruits are the healthiest snack.
Fact: Fruit is indeed a healthy option if you choose wisely and keep the portions in mind. Although fruit is natural sugar and therefore much better for you, too much of it can still lead to fat gain. Pineapples, grapes, chikoos, fresh figs, mangoes etc are high in calories.
Myth: A protein bar is a good substitute for a meal.
Fact: Most protein bars are highly processed. Highly processed food requires fewer calories to digest, so that benefit is diminished. Eat them as treats to be eaten instead of everyday munching in place of a meal.
Myth: Carbs are found only in breads and rice.
Fact: You also find carbs in grains, starches, fruit, vegetables, dairy, nuts, and seeds.
Myth: Eating right before going to bed will make you fat.
Fact: Weight loss and weight gain is about how many calories you consume vs. how many calories you expend. If you exercise a lot during the day, the calories you consume will go to fulfill your metabolic needs, regardless of the time you eat.
Myth: All protein powder is the same. Just pick up anything off the shelf.
Fact: There are many different types of protein like soy, casein, egg, whey etc. All of them work a little differently. Each kind of protein also has a different amount of carbs, fat, cholesterol, and calories. Choose a protein that’s right for your goals and wallet.
Myth: Running on treadmill is the same as running outdoors.
Fact: Running outdoors on an uneven terrain needs more energy than running on treadmill. It burns about 10% more calories.
Myth: More gym time is better.
Fact: Rest days are crucial. Your body needs to recover. If you work out every single day of every day of the month, you could injure yourself or overtrain, which keeps your muscles from rebounding and your body from improving. So be sure to take regular breaks as per the schedule chalked out by your trainer.
Myth: The more water you drink when you’re exercising, the better.
Fact: The American College of Sports Medicine (ACSM) says, “Adequate fluid replacement helps maintain hydration and, therefore, promotes the health, safety, and optimal physical performance of individuals participating in regular physical activity.” If you ensure that you drink water and other fluids throughout the day regularly, then you won’t be dehydrated when you start and will get by nicely with a few sips during exercise.
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