There are SO many nutrition and training related myths out there! Here we debunk what we believe to be some of the most widely believed (and frustrating) myths in the health and fitness industry!
Pictured: Adam Rochester is no sucker for bodybuilding myths!
- "DOMS is an accurate indication of how hard you worked out".
False. DOMS is an indication of muscle damage caused by unfamiliar physical activity. DOMS may enhance hypertrophy however it is not necessary to achieve it. DOMS can also be counterproductive, poorly effecting subsequent workouts.
- "Over-training is a 'thing' and it's bad for you".
False. Under-nutrition and not having adequate sleep is bad for you. The ability of the human body to adapt should not be underestimated. To reach a state of overtraining one must undergo a prolonged period of stressful training which an increasing number of sport scientists are concluding most athletes will never endure.
- "Lifting weights makes women look bulky".
False- unless you inject yourself with steroids. It's very hard for women to build muscle as they have about 10 times less testosterone then men.
- "Eating carbs at night will make you fat".
False. Eating too many calories will make you fat. Additionally, if you train at night, post-workout carbohydrates are are often vital to your recovery.
- "I can spot reduce my problem areas".
False. Fat loss is dependant on sex, age and genetics. To reduce fat in one area of the body you will need to loose fat overall.
- "Good fats from nuts, avocado, & oils are 'clean' and can assist with fat loss".
False. Good fats are an important part of a healthy diet however you can have too much of a good thing i.e. you can eat only 'clean' foods and still be fat, at the end of the day total calories count and you need to be in a caloric deficit to loose weight.
- "The best way to loose weight is by cutting out carbs".
False. Eating at a caloric deficit will help you lose weight.
- "Women need special protein powder".
False. At the end of the day protein is protein and women don't need a 'special' protein powder to get their required intake.
- "Ab training is the key to a flat stomach".
False. A flat stomach is the result of weight loss which in turn is the consequence of being in a caloric deficit... "you can't out train a bad diet"
- "Women shouldn't train like men".
False. There aren't many situations where women should train differently then men. Men and women may have varying goal physiques however they are achieved with the same exercises.
- "Eating more frequently boosts your metabolism".
False. There is no real evidence to suggest that increased meal frequency of the same caloric load will lead to accelerated thermogenesis. The amount of food eaten over a given period, not the pattern, influences energy balance.
- "You need to bulk to put on muscle".
False. Bulking can lead to some increase in muscle but it also causes you to gain a lot of fat, unless you have incredibly good genetics. Excessive weight gain leads to a cascade of negative hormonal effects including insulin resistance and metabolic dysfunction, which certainly isn't great for your health or your bodies ability to develop muscle.
- "Eating 'dirty' foods causes weight gain".
False. Eating at caloric surplus will cause you to put on weight. You can have treats and still lose weight as long as you are in a caloric deficit, just research 'if it fits your macros' (IIFYM).
If your in the health and fitness scene there is no doubt you here someone talking about any of the above myths on a weekly basis (if not daily!).
Let us know your thoughts on the myths we have listed and if there are any myths which frustrate you that are not listed here!
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