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 hasn't heard these statements? Such fitness myths keep coming up and persistent. So that you are not influenced by such false statements, we have uncovered 8 of the most popular myths around the topic of fitness.
1. "Strength training makes me look masculine"
Not correct! Many women skip extra weights when exercising because they are afraid of otherwise gaining a masculine body shape. This statement is fictitious. Because of our genes, women will never be able to naturally build as much muscle as the opposite sex. Rather, regular strength training helps us 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 take 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 full swing. 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 units. The body burns around 24 hours more calories after such an exercise.
3. "Carbohydrates in the evening make you fat."
Not correct! Many dieting guides spread the myth that carbohydrates in the evening 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 has to be less than your calorie consumption. However, it does not 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 out for yourself.
4. "If I train daily, I will reach my dream figure faster."
Not correct! Regeneration is extremely important for our body and even promotes muscle building. As a rule, you should make sure that you have at least two so-called “rest days” a week, on which 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 actively support your regeneration with relaxation exercises, yoga and light Pilates units. Nevertheless, you don't just have to lie on the couch on rest days.
5. "Morning exercise is most effective."
Not correct! It doesn't matter what time you train for your performance success. When you are most motivated depends entirely on your personal preferences and your individual biorhythm. Some people prefer to start the day with an intense training session. Others, on the other hand, prefer to really work off again in the evening before going to bed. As with nutrition, this cannot be generalized.
6. "A lot of exercise can convert fat into muscle mass."
Not correct! Burning fat and building muscle are two completely independent processes. If you want to build muscle, you should find yourself in a calorie surplus. The opposite is true for fat loss. Accordingly, body fat cannot be converted into muscle mass. Strength training and the muscle building that goes with it, however, boost your metabolism. Muscles can burn fat, which in turn helps you lose weight.
7. "With enough ab training I can get a six-pack."
Not correct! Even if the assumption is widespread that only targeted ab training is sufficient to get a defined stomach, this statement is unfortunately wrong. In principle, we all have a six-pack - but only very few people see it. Regular training naturally plays a role in ensuring that it comes to the fore.
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 usable carbohydrates into your everyday life and to follow a regular and adequate sleep rhythm.
Of course, with this article we could not get rid of every circulating myth from the table. We hope, however, that you have taken away your fear of intensive strength training, necessary regeneration phases and a balanced diet. We women don't suddenly turn into masculine muscles just because we add weights to our workouts and even if we consume carbohydrates in the evening, we don't suddenly become fat. Those who want to lose weight and look more defined should try to find themselves in a calorie deficit. If you want to promote your muscle building, you should be in a calorie surplus but still pay attention to a varied diet. In everything, however, one thing is most important: We should always listen to our body and work with it instead of against it.