Fit Focus: Ignore the social media myths about fitness

IN this fast-paced and social media-driven world misinformation about health and fitness is as prevalent as factual advice.

Anyone can stand in front of a screen and give advice. that advice is taken at face value without proper research in a lot of cases. This misinformation can lead you down the wrong path and undermine your efforts to improve your health and fitness and can at times put your health in jeopardy.

There are so many myths out there about fitness but today I will have a look at the main ones that come up repeatedly 

 Myth 1: Lifting Weights Makes You Bulky

This is one I hear so often from a lot of my female clients they don’t want to lift weights because it will make them bulky, or they don’t want to use a heavier weight because they don’t want big muscles.

This myth has held a lot of women back from joining a gym and actively improving their health and fitness with a well-structured strength training routine.

The truth of it is that building significant muscle requires a lot more than what you will get with a regular strength training routine. A well-designed strength training program will improve muscle tone, strength and metabolism without making you bulky. The increased strength is essential for overall fitness and helps with weight control by increasing your metabolism.

Myth 2: Cardio is the Best Way to Lose Weight 

Cardio training is essential for heart health and should be a part of every fitness program however it is not the only and is not the best way to lose weight.

You actually can burn more calories in the gym with a good strength training routine and the after-effects of the gym routine last longer than a cardio training session, so you burn more calories post-workout also after a strength training routine.

However, no matter what training method you use it is never going to outdo a poor diet. So, if you want to lose weight it is all about getting your food right and building healthy habits around your food.

Myth 3: You Need to Work Out Every Day 

This is another misconception that gets thrown around a lot. Consistency is important but rest and recovery are equally important. If you are not getting in sufficient rest and recovery between your training sessions, then you will never be able to perform at your best. Overtraining can lead to fatigue and burnout, increase your risk of injury and diminish your performance.

It is of huge importance to get enough rest and recovery between your sessions to allow your body to rebuild and recover to maximise your returns from training.

Myth 4: Crunches are the Best Way to Get a Six-Pack 

Thankfully this myth is on the way out and is not as popular as it used to be but it is still a belief that is held onto strongly by a lot of people.

This goes back to the spot reduction theory where if you train a certain muscle, it will help you to lose weight in that area.

This is simply not the way it works at all. Yes, core exercises are important however having visible abs is a matter of nutrition and eating a very strict diet to reduce your overall body fat. A diet low in processed foods, high on protein, vegetables and healthy fats is the key to reducing excess fat.

Myth 5: You Have to Sweat to Get a Good Workout 

This is a very common belief and is actually very popular among a lot of sports. However, it is not a definite measure of how effective a training session was.

There are many different environmental factors that will influence the level of sweat that a person makes. Several really beneficial workouts do not induce any sweat but can still be hugely beneficial for your strength, flexibility and mobility such as yoga and pilates.

Your focus should be on how you feel during and after the training session and how it impacts your body instead of how much you perspire.

Myth 6: Supplements Are Necessary for Results 

The supplements industry is filled with products promising you the sun, moon and stars, however the reality is that most people can achieve their fitness goals just by following a well-balanced diet. Whole unprocessed foods provide essential nutrients that supplements can’t fully replicate.

While certain supplements can be of benefit in certain situations, they are not the solution, and they should not replace healthy eating habits. Getting a well-structured diet plan should be the first and most important thing for you to consider.

Myth 7: If You're Not Sore, You Didn't Work Out Hard Enough

 Muscle soreness is often used as a gauge of how good a workout is. However, it is not a good indicator, when people add a new exercise routine into their schedule, they will be sore for two weeks or so because of delayed onset muscle soreness (DOMS) however as your body builds more tolerance for the activity the level of DOMS decreases and often you will not have any DOMS after training. A well-structured fitness program will include a variety of exercises, and you should see significant progress without being sore.

Once you fully understand the truths behind these myths it can help you make better and more informed decisions about your health and fitness journey. When we follow science-based evidence and listen to our bodies we can build an enjoyable and sustainable approach to fitness. Your health and fitness journey is unique to you and you have to do what works for you as no two people are the same.