5 Myths In Fitness That Ruin The Results – We were all newbies at the gym, made mistakes, and believed the most common myths in the fitness world.
Table of Contents
1. You Can Eat Anything As Long As You Go To The Room
Let’s start with an essential topic, food. Being in good shape, with a slender and dry figure, is due to physical activity. Yes, it is a truth to a certain extent, but it is not the most crucial part. Some bodybuilders are relatively strong but with a wrapped or even fat physique. Going to the gym doesn’t necessarily mean you can allow yourself any food gap.
Two parameters are taken into account, quality and quantity. Eat healthy, nutritious foods rather than industrial and processed foods. And eat in sufficient quantity but without excess. Learn to spot the hunger sensation of gluttony. Refer to our Food Plan tab for more information.
Fitness That Ruin The Results
Fitness That Ruin The Results – Question yourself about how you eat. If you eat too much and you still have this feeling of hunger, take a step back on the sessions you do: do you only do high intensity sessions, with heavy loads, vary the intensities enough, are you really hungry? Eating better also helps to suppress your hunger, mainly with carbohydrates.
Having regular physical activity can allow you to overindulge weekly, for example, because your body should not restrict at all times. The psychological factor and the pleasure also determine the success of your objectives (especially in the long term). It is why “cheats-meals” can be good if taken very spaced and infrequently.
2. If You Don’t Sweat, You Don’t Work, No Pain, No Gain
The phenomenon of sweating is a process that regulates body temperature to prevent your body from “overheating.” It is in no way an pointer of the performance or good training. Especially since it is different for each of us, we all have a unique body, and our procedures are all similar but always differ from person to person. Many factors into account in sweating the body, and one cannot, therefore, compare or judge two people on the same physical activity according to their sweating. (Weight, primary metabolism, resistance to exercise, hormone profile, etc.).
The same goes for pain; muscle soreness after exercise means that your body is rebuilding muscle fiber to repair tears during training. These pains are regular after an intensive work session.
On the other hand, you should not feel pain during training but rather a difficulty. Take the runner, for example; he doesn’t spend all of his sessions running fast and long. He has in his program jogging sessions at the low pace of long or short duration and extensive workouts.
3. Always Do More
Your body does not need to seek its limits or surpass itself constantly; you must imperatively have a structure in your training with phases of progression and stages of consolidation where the level remains the same for several weeks. Strength training is not an endless growth in performance.
Fatigue, poor performance, reduced motivation, and injuries await you. The fact is that by doing more you will tire your body, have unsatisfactory results, and you risk falling into overtraining. Take care of yourself, get enough rest, and do not overexercise. Remember to have a minimum of 48 hours of rest between each session of the same muscle group.
4. To Lose Weight, You Have To Do A Lot Of Cardio
Cardio will help you lose the first few extra pounds; it will increase your calorie expenditure. However, you shouldn’t just do cardio to hope you can lose weight. It can also donate to muscle loss if you do not do weight training next to it or do it excessively. In addition, cardio quickly reaches its limits if you do not have a suitable program and logic in your workouts.
There is no need to do your 8, 9, 10 km every other day to stay in shape. Two cardio sessions per week are more than enough. You can start with an introductory endurance session to regulate between 45 minutes and 1 hour 30 minutes depending on your level; then another more specific session with a higher and segmented running speed (interval, threshold, maintaining pace).
The Cardio / Bodybuilding combo is optimal for losing weight. Besides, bodybuilding has often been proven to be more effective in burning calories and theoretically losing weight. In realism, it is much more complex than that. Your dietetics, training methods, lifestyle, genetics, and other factors also play a role in the equation.
To not complicate your task, remember from this myth that cardio and weight training combined are ideal for losing weight. Cardio alone is more limited.
5. Eat Lots Of Salad And Seeds, Diet First And Foremost
Well, yes and no; in fact, the more regularly the food is adapted, the better the body will be. However, one should not forget the starting points of each.
Most people go on restrictive diets that give them short-term results. They are often tricky and require a lot of motivation, persistence, and sacrifice. Your body doesn’t like this kind of diet and sudden change. To be active in the long run, you must never be in excess. Your body will adapt to your new way of eating and look forward to more nutrients. On the other hand, if your caloric deficit is too important (higher than 15% of your basic metabolism), you will train a body’s defense mechanism. It is commonly called the “yoyo” effect.
- Fitness That Ruin The Results
To more just, your body accepts the radical changes to which you subject it, then once you re-nourish it, more importantly, it will store much more than before for safety to make provisions not to done surprise again. Because your body does not like immediate change. It’s as simple as that.
As we are all designed to move, improve and evolve, your body will more readily accept slight changes in the long term. Bring to your body a new style of diet, richer in protein (animal and vegetable), fiber (vegetables), vitamins (dried fruit, legume, sprouted seeds, fruit juice), carbohydrates, suitable lipids ( olive oil, almonds, avocado), with the necessary amino acids and minerals. Do not exceed the 15% deficit recommended by nutritionists for any current diet. To find out more, see our Food Plan tab.
To adapt in the long term, reduce waste as much as possible (industrial food, processed products) and bring nutrients to your body. Turn the scales upside down, your physical and mental health will surprise you.