I hope you’re ready for the final ten fitness myths of the Top 30 Fitness Myths.
- You shouldn’t eat food after 6pm
Your metabolism doesn’t have a watch and suddenly stop burning at 6 pm or any other time for that matter. When you work out regularly your metabolism is working even when it’s at rest.
- Lifting weights will make women bulky
Many come to this conclusion after seeing photos of female bodybuilders. But, it’s not just lifting weights that have made these women bulky, its also steroids, taking growth hormones and a very particular regimen that takes a ton of effort.
Ladies, lift weights, build strength, tone muscle, it’s all good for you and you will not turn into a bodybuilder.
- You can’t lose weight without doing cardio
To lose weight all you need to do is expend more calories than you consume. How you do this is completely up to you. Many like to do cardio when trying to lose weight, but it is by no means required, though, it allows you to eat more and enjoy better heart health, stamina, and increased energy levels.
Older people benefit from aerobic activity even more because as we age our metabolism slows way down and exercise helps to boost it.
By the way, cardio is old news, you are better off ditching the hour on the treadmill and doing 10 to 15 minutes of HIIT.
- Cardio should only be done early morning on an empty stomach when trying to lose body fat
If you prefer to do your cardio first thing in the morning before breakfast that’s perfectly fine, but it is certainly not essential for fat loss. You can do it in the afternoon, or late evening. Once again the most important ingredient for fat loss is expending more calories than you consume.
- Carnitine is a potent fat burning supplement
The research has been done and this supplement is without doubt nothing but unsubstantiated hype. Carnitine won’t help you lose fat and even in suggested doses can have some seriously unpleasant gastrointestinal side effects.
- High protein diets are essential for fat loss
The best fat loss diet is one that you can stick to. Most dieters quickly find that all or nothing fad diets don’t work for long-term fat loss.
Try to eat smaller portions several times per day instead of 3 big meals and increase your physical activity when aiming for fat loss.
- Lifting weights for high repetitions is necessary to tone muscles
There is no such thing as “toning muscles,” they can only be built or maintained, the term toned is simply used as a description.
If you can lift a weight for more than 15 repetitions with ease it’s time to increase the weight.
- Creatine is a dangerous supplement
Not many supplements are backed by strong scientific research, but creatine has been proven to significantly increase muscle strength and shorten between set recoveries. It has also been shown to be perfectly safe for both of those purposes without any significant health consequences.
- Carbohydrates make you fat
Poor old carbohydrates really have a bad reputation, but it really isn’t deserved, as they certainly don’t make you fat unless eaten in quantities that increase your calorie intake well beyond your needs and you only eat simple carbs, like, sugar, cakes and cookies.
The key is to eat good carbs, and not simple sugar carbs.
Complex carbs including, whole grains and vegetables are your best sources, while simple carbs, like sugars and white starch, should be kept to a least because they are not nutrient rich and are not quality calories.
Carbs are necessary components of an overall well-balanced diet. The more variety you have in your diet, the more nutrients you consume and the better health you will enjoy.
Also, if you want to gain muscles then you need carbs. When you cut them you might burn more fat during workouts, but, you will not have the energy for long-term effective workouts because it is carbs that fuel intense workouts.
- Isolation exercises are more important than compound exercises
Not true! Compound exercises are actually vastly superior to isolation exercises when you want to build muscle and they are also important for functional fitness.
Isolation exercises only work one muscle group because compound movements work multiple muscle groups.
This helps with increasing an anaerobic response in the body, because you are engaging multiple muscle groups at the same time, which, means that strength training workouts can help to burn more fat.
Functional fitness is the use of exercise moves that mimic day-to-day life and train muscle groups to work together, and that is where compound exercises serve you best by improving performance in daily activities, and eliminating risk of injury, something especially important as we age.
Balance is something often overlooked by people when they design their fitness regimens. Balance training also allows for healthier aging, can go a long way to avoiding the typical falls seen in seniors, and is something that is a by-product of many compound exercises.
Summing It All Up
Well there we have it, the Top 30 Fitness Myths.
Remember that when it comes to health and fitness everyone has an opinion, next time you hear something that just doesn’t sound right be sure to do some research before diving in head first and believing the latest myth. This is especially true when it comes to expensive hype around supplements.