Being committed to fitness takes a lot of time and effort, and wasting time falling for fitness traps can be very frustrating.
With all the myths surrounding the fitness industry, it can be difficult for many teens who are avid about staying fit to separate the truth from the lies. Prepare to learn about these myths and make the most out of the time you invest to get a killer body!
Myth #1: Light Weights & High Reps Increase Muscular Definition
Performing high repetitions with light weights increases muscular endurance, but does not increase muscular definition. Following a healthy nutrition plan and performing cardiovascular exercise increases muscular definition.
Myth #2: Spot Reducing Fat
Training a specific muscle group to spot reduce the fat surrounding it is just not possible. Fat is burned through cardiovascular exercise and proper dieting. Following a proper nutrition plan helps reduce the fat around the stomach and throughout the entire body.
Myth #3: Training Abs Reduces Stomach Size
Training the abdominals does not reduce stomach size. In fact, too much abdominal training could actually make the stomach bigger. The abs are muscles and grow as they are trained. Training abs 2-3 times a week is more than enough.
Myth #4: More Training=More Muscle
Working out any muscle group too many times a week can lead to:
-Loss in muscle
-Decrease in strength
-Increased risk of injury
-Decrease in appetite
-Disruption in central nervous & immune systems
Muscles grow during recovery periods.
Myth #5: Cardio Should Only Be Performed When Trying To Lose Fat
Cardio should always be integrated in a workout plan, whether or not you're trying to lose fat. The amount of cardio you do should depend on how much fat you want to lose. The more fat you want gone, the more cardio.
Myth #6: Starvation Diets Are The Best Way To Lose Fat
Following a starvation diet usually results in a long term gain in fat due to a slower metabolism. Also, during a starvation diet, plenty of muscle is lost and energy is greatly decreased, making it quite difficult to train.
Myth #7: All Calories Are Created Equal
Most unhealthy foods contain empty calories and have minimal nutritional value. Also, large quantities of unhealthy food add mostly fat weight instead of muscle. Healthy calories provide longer lasting energy and leave you satisfied for longer.
Myth #8: Protein Should Make Up The Majority Of The Diet
Protein should only make up 20-30% of a person's diet, with carbs making up 50-60%, and fat making up 20-30%. Eating too much protein is not advised as it can cause dehydration and a gain in fat.
Myth #9: All Carbs Are The Enemy
Carbs are essential nutrients that provide the body with energy. Simple carbs such as corn syrup and table sugar are unhealthy. Complex carbs such as whole grain pasta and broccoli are very healthy and provide the body with plenty of energy.
Myth #10: All Fats Are Bad
Many people eliminate fat from their diets because they think that all fats are bad. Fat is an essential nutrient that provides the body with energy. Monounsaturated and polyunsaturated should make up the majority of fat intake in a balanced diet, as they are healthy.
Myth #11: Supplements Can Replace A Good Diet
Supplements cannot replace a good diet. They are made to add to a good diet, not replace it. The body prefers whole foods and they are also absorbed better than supplements. But combining a good diet with supplements will provide the best results.
Myth #12: You Can Eat Anything If You Train Without Gaining Fat
If a person doesn't eat correctly, they run the risk of gaining fat whether or not they train. Doing endless amounts of cardio to fight off all the fat gained from bad eating habits will become frustrating due to a lack of results.
Myth #13: Eating Any Food At Night Is Bad
It's important to eat at night before going to sleep so the body has the needed nutrients throughout the long sleeping period. But eating high fat foods is bad and should be completely avoided. Having protein-rich foods is best to help the body recover.
Myth #14: Machines Are Better Than Free Weights
Both machines & free weights have just as many disadvantages as they do advantages. Combining free weights with machines is best, you get the best of both worlds. Free weights allow for free range of motion and the use of stabilizer muscles. However, the risk of injury is high because incorrect movements out of the range of motion can easily occur.
Machines on the other hand have less range of motion most of the time, but they often minimize the risk of injury because of the fixed range of motion. However, injury can still occur.
Myth #15: Training Like A Pro Bodybuilder Is Best
Most pro bodybuilders have been training for many years and are taking drugs. What works for them doesn't necessarily work for everyone else. Each individual has a different body and needs to adjust their workouts according to that.
The myths and misconceptions have now been proven wrong! Don't waste your time making common mistakes. You will be further convinced once the results begin to appear. It takes time and effort to achieve fitness goals. There aren't short cuts to a dream body.