Common Fitness Myths

Fitness advice is everywhere. From magazines, to online blogs, television commercials and even well-meaning friends all have great tips to help you meet your fitness goals. You will hear a lot of advice about getting fit from anyone and from anywhere. What you need to know is that not all of it is true.
In my experience as a trainer I have heard several misconceptions about fitness. Here are some of the most common fitness myths and why you shouldn’t be fooled:

Myth: Lifting weights will make women bulk up.

Truth: When it comes to increasing muscle size testosterone is important. In most cases, women’s testosterone levels are much lower than men’s and we are not capable of building large muscles. In fact, women tend to lose inches when they strength train as muscle takes up less room than fat. When you consider the opportunity to slim down and the additional physical benefits of strength training such as decreased risk of osteoporosis, increased metabolism and obviously increased strength, why wouldn’t you lift weights?

Myth: Performing abdominal exercises will give you a flat stomach.

Truth: I wish it were this easy but spot-treatment does not work. You can do crunches each day until you pass out but this will not guarantee you a washboard stomach. Yes these exercises will help build muscle but if those muscles are covered by layers of fat you will struggle to get that flat stomach you are working towards. A well-rounded plan of cardio, resistance training, and healthy eating will get you there.
Myth: Size determines health: thin people are healthy and heavy people are not.
Truth: There is a common belief that if you are overweight you are unhealthy and if you are thin you are healthy. Weight doesn’t determine health. Physical activity and proper food choices are crucial for all shapes and sizes. Often times we judge health and fitness solely on weight. Forget weight and consider body composition, strength, cardiovascular endurance, and flexibility. At the end of the day, you can look great but you need fitness to decrease your risk of chronic disease.
Myth: You can eat what you want if you exercise.

Truth: Unfortunately you can’t erase poor food choices with hours of punishment in the gym; I have tried. Your body needs solid nutrition to perform.
Myth: No pain, no gain!

Truth: Exercise should not be painful! Period. No exceptions. Sweat, muscle soreness and heavy breathing push us out of our comfort zone and are great for training. Sharp, stabbing and uncomfortable pain during movement is not. Pain is your body’s way of telling you something is not right. You know your body best; listen to it. If it’s painful, stop!

There is a lot of weightloss and fitness information out there: some is reliable and some is not. The important thing is to ask questions. If it sounds unreasonable, of too good to be true, it probably is. If you don’t understand something ask a qualified fitness professional. Remember that you know yourself best. Uncovering the truth of the many fitness myths will keep you healthy, injury-free, and on track to meeting your fitness goals.