Fitness Myths and Misconceptions

There’s are so many sources of information in the world today. This is both a blessing and a curse. On one hand, we literally have countless resources at our fingertips. On the flip side, the available information isn’t always credible or reliable. This is particularly true when it comes to health, nutrition and fitness “advice.”

Here are some common myths that float around that need to be busted for you to get the best results with your training.

“Lifting weights makes women bulky”

This is a long held myth that needs to be busted. Lifting weights is one of the best things a woman can do for her body. Lifting weight is what build lean, defined muscles, help increase your metabolism so you burn more fat at rest, keeps you strong and capable AND improves your mental resilience!

Strength training should be the basis of a woman’s fitness regime each week. What creates a “bulky” look that women may be thinking of is ALOT of extra calories and very heavy and high volume training over years. You will never end up looking “manly” because men have a significantly higher level of testosterone. Eating maintenance calories and lifting weights will only create your best body ever!

“Women should do different exercises to men”

While women and men have dramatically different hormonal profiles, women should be training the big lifts and exercises that are commonly promoted as being in men’s programs. Women may want to train their glutes and legs with a little more frequency to develop them, but should train their body regularly and work on gaining strength and muscle mass. Strength training should be the basis of your workouts, not cardio.

“You have to get sore every workout to see results”

Soreness isn’t always a sign that you have had an effective workout. When you first start training you will be quite sore, but then as your training frequency increases and your body gets used to the load, you won’t get as cripplingly sore, which is a very good thing! Progressive overload is how you will see your results, slowly increasing the load placed upon the body. Sometimes you will be a bit sore, other times not.

You have to change your program frequently to “shock” the body to keep improving

While progressive overload is necessary to see results (steadily increasing the load over time), this doesn’t mean you should dramatically change your program every few days. Sticking with a program for 4 weeks or so is great to see consistent improvements in your exercises. Blitz workouts are an exception as you can sub HIIT in with group classes or any other training to increase your heart rate and cardiovascular fitness.

“You can spot reduce fat by working that area more”

Unfortunately, building muscle in an area will not spot reduce fat there. Fat loss comes from being in a calorie deficit. While strength training will build up muscle and shape on your body, you will need to be eating in a calorie deficit to see fat loss. Some stubborn fat areas may be hormone related as well, so it pays to look after your hormonal health.

“Training fasted burns more fat”

Training fasted won’t burn more calories than if you train in a fed state. In fact, you may have more energy if you’ve had food!

Some people enjoy working out fasted in the morning, as training on a full stomach makes them feel sick. And that is totally fine.

Other people feel lightheaded, so may need a light snack if they train in the morning, that is also fine!

The actual workout itself won’t burn more fat. In fact training in a fed state, you will probably have more energy, be able to lift heavier, go for longer and have better central nervous system connection.

“Training More will help me lose more fat”

Training more technically burns more calories. But if you are not recovering enough, training too much can burn you out, increase cortisol and spike your appetite which can counter the fat loss benefits.

Training is to build muscle, increase fitness and make your body more metabolic. Training 3-5 times a week is often enough to see the results you desire. Eating in a calorie deficit is what makes you burn fat.