You are all set to hit the gym. You get online to check out some good advice. Except, the advice is conflicting. Now, what? The internet is full of fitness myths, read this article before you fall prey yourself.
Let’s just jump right in.
Fitness Myths Debunked
1. “I don’t want to get too big”
This is really just an excuse more than anything. You aren’t going to just happen to get big. You have to try to gain muscle. This actually applies doubly for women. Not only do they have to try, but they also have to inject steroids or testosterone. It isn’t true, don’t buy into it.
2. “I am going to do sit-ups and lose my gut”
The number of sit-ups you would have to lose a gut is un-real. 50 sit-ups burn anywhere from 8-10 calories. A pound of fat represents about 3,500 calories. An inch on your waist is approximately 5 pounds of fat. So… all you have to do is around 87,500 sit-ups to lose an inch off your waist. NOT SO FAST!
Except, your body when it works out doesn’t know the difference between the fat stored on your gut, hips, arms, and chest. So, it would just burn it even. Some people with certain genetics also have the predisposition to store fat on the gut first and burn it last. With that being said you would have to 87,500 sit ups to lose 5 lbs across your entire body.
I can assume you have more than just 5 lbs to burn. Let’s say you have to lose 20 lbs, now we are up to 350,000 sit-ups.
The correct way to lose this fat is a calorie deficit. Think of it like this: If you need 2,000 calories to maintain your current weight, but you only eat 1,500… you have now lost 2.25 ounces. If you do that over the course of 7 days, you have now lost a pound of fat. Do that over the course of 20 weeks… then you have a 6 pack!
3. “I need to lose weight so I do a ton of cardio”
Moving is a good way to burn calories! Not eating them is even better, though!
If you plan to out-train your diet, you will fail. Trust me. I worked out for a year and got fatter. Then I decided to get serious. I stopped eating sugar, and most carbs. I dropped from 228 lbs to 176 lbs. It wasn’t a sexy 176. I am 6’2″ I was skinny!
Oh yeah, I forgot to mention, I did hardly any cardio in the process. I regret the decision not to do the cardio. Because I did feel better, but my heart was still inefficient. My resting heart rate dropped from the 80’s to the 70’s. Which was good, but it SHOULD be in the 50’s.
4. “I get on the treadmill and do 30 minutes of cardio”
Some people do this! Many others don’t. They get on the treadmill and move for 30 minutes. Cardio has 2 meanings. In this scenario, I am referring to the zone at which your heart rate is in when you are exercising.
People assume if they move for 30 minutes with an elevated heart rate they are doing what they need to do. And they might be, however, the point of a cardiovascular workout, is to maintain the cardio rate of exhaustion for as long as sustainable for 30 minutes.
The methodology to figuring this number is to take 220, subtract your age, then multiply by .70 (70%). So for example, if you are 40 then it would look like 220-40=180x.70=126
Here is the trick…. don’t let your heart get under that rate during your exercise! OK! You can, but don’t let it go over 85% or 144 BPM if you are 40.
If you will flirt with that 70% mark you will see that your cardio sessions improve around 10% each week. (unless of course, you are already in great shape)
5. “I need to take ‘x’ to get in better shape”
Have you seen the ‘snake oil’ episode of Andy Griffith? Most people take ‘snake oil’ every day. There are a lot of major companies that profit from ‘snake oil’ sales!
I don’t literally mean snake oil. I mean the thing that people take to give them huge gains at the gym.
I take vitamins. I supplement protein. I take caffeine.
I take vitamins because I try to eat the same things every day. I don’t like most vegetables, and I don’t eat a lot of fruit. So I take multi-vitamins.
I drink a protein shake before I go to the gym because I can’t workout on an empty stomach. I know it is recommended, but I can’t do it, I get sick.
I take caffeine for energy. I get out of bed at 4 AM, then I wake up at around 5 when I am at the gym and my caffeine has kicked in.
I hope this advice finds you well.
Thanks for reading,