There are a lot of fitness myths floating around that can be detrimental to your health and exercise performance. Some of these myths can even cause injuries like herniated discs in the lower back.
Many people believe that weightlifting will make them bulky, especially women. This is untrue. Bulking up would require hours of heavy lifting, a very restrictive diet, and can take years to achieve.
1. You don’t need to lift weights to build muscle
Building muscle is an essential part of any workout routine. But a lot of people get intimidated by weights and believe that they need to lift a huge amount of weight in order to build muscle.
This is false because it isn’t necessary to lift so much weight in order to gain muscle. Research has shown that lifting a moderate amount of weight for a few reps is sufficient to stimulate muscle growth.
Many people avoid weightlifting due to fears of looking too bulky, which is a shame because it can help boost confidence and improve balance and coordination.
2. You can eat anything if you exercise enough
Many people erroneously believe that they can eat whatever they want because exercise burns calories. Unfortunately, that’s not true.
The most effective way to lose weight is to create a calorie deficit by exercising and eating in a healthy manner. The best way to do this is by incorporating both endurance and strength workouts into your weekly training plan. This will ensure that you lose body fat at a gradual pace while strengthening and improving your overall muscle tone. Achieving this will also increase your overall metabolism and keep you feeling energized and healthy.
3. You can burn fat on a treadmill
Treadmills are a great way to burn fat and get in shape. Combined with a well-rounded strength training program and clean eating plan, they can help you reach your fitness and weight loss goals.
Treadmill workouts can be fun and challenging if you vary the speed and incline. This helps keep your body from adapting and increases the intensity of the workout.
Treadmills are also a great option for people with busy schedules. You can do a good workout in just an hour if you incorporate interval training and use the incline feature.
4. You don’t need to stretch before a workout
Trying to push through pain will only lead to injury, burnout, and loss of muscle. Learning to listen to your body is the first step toward long-term fitness success.
Studies have shown that static stretching (the old touch-your-toes stuff) does not prevent injury or curb muscle soreness after exercise. Instead, save that for after your workout and try movement-based, dynamic stretches that properly prime your muscles before exercise. This helps reduce your risk of injury and improves performance. Plus, it feels good! (See more about dynamic stretching here.
5. You don’t need to take rest days
To build muscle and increase your tone, you need to incorporate strength training into your routine. However, many women are afraid of building muscle, especially if they’re not looking for “bigger” muscles.
The key is to work up to heavier weights over time, and to make sure you are properly supervised by a qualified trainer.
It’s also important to remember that rest days aren’t optional, but a nonnegotiable part of any workout routine. Failing to take rest days can lead to injury, fatigue, and decreased performance.
6. You don’t need to lift weights to build muscle
This fitness myth is a huge stumbling block for people who want to build muscle. Most fitness experts believe that lifting heavy weights to the point of exhaustion is the best way to increase strength.
However, the truth is that lifting heavy weights can actually decrease your strength and make you more likely to overtrain. Plus, there are many other ways to build muscle without lifting weights. For example, bodyweight training and high-intensity interval training can both build muscle mass. Just be sure to listen to your body and stop when you feel pain.
7. You can do a juice cleanse to lose weight
During a juice cleanse, you drink only juices and other liquids for a set period of time. The goal is to detoxify and lose weight.
Juice cleanses may cause short-term weight loss, but it’s mostly due to lack of calories and water weight. When you resume eating normal foods, you’ll probably gain back the lost weight.
Plus, juicing removes fiber, which your body needs to move food through the digestive system. This can lead to constipation and diarrhea. It can also deprive your muscles of the amino acids they need to build and maintain strength.
8. You can do a HIIT (High-Intensity Interval Training) workout
HIIT workouts are a popular workout for people with limited exercise time. They are a great way to increase your heart health by improving your body’s ability to use oxygen.
Rather than doing long, slow sessions of exercise, HIIT workouts consist of short bursts of all-out activity followed by periods of recovery. These workouts can be done on your own, at home, or in a fitness studio.
HIIT workouts also help build muscle. This is because they cause your muscles to go through a lot of metabolic stress, which helps them grow bigger.
