The 7 biggest fitness myths
“When I do strength training, I get a masculine physique”
“I can only burn fat after 30 minutes of training”
“Carbohydrates in the evening make you fat”
Who has not heard these statements before? Such fitness myths come up again and again and persist. So that you are not influenced by such false statements, we have uncovered 8 of the most popular myths about fitness.
1. "Strength training makes me look masculine"
Not correct! Many women avoid adding weight to their workouts altogether because they are afraid of getting a masculine body shape otherwise. This statement is fictitious. Because of our genes, we women will never be able to naturally build as much muscle as the opposite sex. Rather, regular strength training helps us to get a slim figure and become more defined.
2. “Fat burning only starts after 30 minutes”
Not correct! From the very first second, our body burns fat and glucose during exercise. Many HIIT workouts, i.e. high-intensity interval training, only last 10-15 minutes. The intensive exercises boost your metabolism in this short time and help you get rid of excess fat. What is true, however, is that your body needs a certain amount of time to really get into high gear. How quickly you reach this point, of course, depends on the intensity and type of your workout. In addition, the after-burn effect should not be underestimated in particularly intensive but short sessions. After such a load, the body burns more calories for about 24 hours.
3. "Carbs in the evening make you fat."
Not correct! Many diet guides perpetuate the myth that late-night carbs are counterproductive to success. This myth is simply wrong. In order to lose weight, a daily calorie deficit is crucial. This means that your calorie intake must be less than your calorie expenditure. It doesn't matter when and in what form you consume the calories during the day. However, heavy eating in the evening robs some people of a relaxed sleep. However, you should find that out for yourself.
4. "If I work out every day, I'll get to my dream body faster."
Not correct! Regeneration is extremely important for our body and even promotes muscle growth. As a rule, you should make sure that you have at least two so-called “rest days” a week, when you give your body a break. Otherwise, negative symptoms such as loss of strength, fatigue or an increased risk of injury can quickly occur. Alternatively, you can of course also actively support your regeneration with relaxation exercises, yoga and light Pilates units. However, you don't just have to lie on the couch on Rest Days.
5. "Morning workouts are most effective."
Not correct! For your performance success, it doesn't matter what time you train. When you are most motivated depends entirely on personal preferences and your individual biorhythm. Some people prefer to start the day with an intense workout. Others, on the other hand, would rather have a good workout in the evening before going to bed. Just like with nutrition, you can't generalize.
6. "Exercising a lot can turn fat into muscle mass."
Not correct! Fat burning and muscle building are two completely independent processes. If you want to build muscle, you should be in a calorie surplus. The opposite is true when it comes to fat loss. Accordingly, body fat cannot be converted into muscle mass. However, strength training and the associated muscle building boost your metabolism. Muscle can burn fat, which in turn helps you lose weight.
7. "With enough ab training, I can get a six pack abs."
Not correct! Even if the assumption is widespread that only targeted abdominal training is sufficient to get a defined stomach, this statement is unfortunately wrong. In principle, we all have a six-pack - but it is only visible to very few. In order for it to appear, regular training naturally plays a role.
For a really defined stomach, it is essential a) to integrate a healthy and balanced diet with a good mix of protein-rich foods, healthy fats and digestible carbohydrates into your everyday life and to follow a regular and sufficient sleep rhythm.
Of course, we were not able to dispel every myth that was circulating with this article. However, we hope that we have taken away your fear of intensive strength training, necessary regeneration phases and a balanced diet. We women don't suddenly turn into masculine beefcakes just because we incorporate weights into our workouts, and even if we eat carbs at night, we don't suddenly become fat. If you want to lose weight and look more defined, try to be in a calorie deficit. If you want to promote muscle growth, you should be in a calorie surplus but still eat a varied diet. Above all, however, one thing is most important: We should always listen to our body and work with it instead of against it.