Super Common Fitness Myths: Evidence-Based Facts You Should Know
Debunk common fitness myths with evidence-based facts. Learn the truth about cardio, abs, carbs, spot reduction, and rest days to make informed health decisions.
In the world of fitness and health, myths and misconceptions are as prevalent as they are in the wellness sphere. Many of these widely held beliefs aren’t backed by scientific evidence, which, if I’m honest, is pretty wild.
Too often, people trust a random influencer or article online without doing their own research.
While its understandable to want to trust what’s out there, we gotta remember that every body is different. What works for one person might not work for another. But I digress. Knowing the truth behind common fitness myths can help you make informed decisions about your fitness journey. Ultimately, you want to have autonomy over your life, in every aspect.
And with Sumer being here, and people eager to shed pounds for the beach, a wedding, or other events, misinformation is rampant online and on social media. So…
Let’s get into some of the most common fitness myths and provide evidence-based explanations to set the record straight.
MYTH: Cardio Is The Best Way To Burn Fat.
EHHH! That’s the sound of the “wrong” buzzer. LOL.
Let’s get into the facts: Cardiovascular exercise, like running or cycling, is great for burning calories while you’re doing it. But if you want long-term fat loss and a better metabolism, you need strength training. Why? Because muscle tissue burns more calories at rest than fat tissue. Read that again! Building muscle through strength exercises boosts your basal metabolic rate, meaning you burn more calories throughout the day, even when you’re not working out.
This dual approach - combining cardio and strength training - is the key to long-term weight management and overall health.
Evidence: A study published in the Journal of Applied Physiology found that resistance training can increase your metabolism and promote fat loss by preserving lean muscle mass. So, incorporating both cardio and strength training into your routine gives you a balanced approach to weight management and overall health.
MYTH: Morning Workouts Are Superior for Fat Loss.
The best time to exercise is when you feel like it! It’s when you feel your best and most energized because consistency is key. Establishing a routine that fits your personal schedule enhances metabolic function and overall fitness. Morning workouts are great for jumpstarting your metabolism and fostering a consistent exercise habit (morning workout enthusiast here!). However, evening sessions can be just as effective, thanks to the increased body temperature and flexibility you’ve built up throughout the day. The key is to align your workout schedule with your energy levels and lifestyle commitments to sustain long-term fitness goals.
Evidence: A study published in the Journal of Strength and Conditioning Research found that muscle strength and power output are typically higher in the evening compared to the morning (some of us feel super groggy in the morning, right?), suggesting that performance may be better later in the day.
Ultimately, it’s up to you!
MYTH: You Need To Sweat To Have A Good Workout
Sweating is your body’s way of regulating temperature and doesn’t necessarily correlate with workout intensity or calorie burn. The amount a person sweats can be influenced by factors such as temperature, humidity, hydration status, and genetics. Therefore, heavy sweating during a workout doesn’t automatically indicate a more effective or higher calorie-burning session. Effective workouts like yoga or strength training might not lead to profuse sweating but still offer a substantial health and fitness benefits. Focusing solely on sweating as a measure of workout effectiveness can be misleading.
It’s important to listen to your body, prioritize consistency and proper form, and choose workouts that align with your overall health and fitness objectives rather than relying solely on sweating as a gauge of progress or effectiveness.
Evidence: The American Council on Exercise emphasizes that sweating is not an indicator of workout effectiveness. Factors like humidity, temperature and individual sweat rates vary and do not directly reflect the quality of exercise performed.
MYTH: High Protein Diets Are Only For Bodybuilders
Heck no.
Protein is essential for everyone, not just bodybuilders. It supports muscle repair, immune function, and satiety. A moderate increase in protein intake can benefit anyone looking to maintain muscle mass, lose weight, or improve overall health. Protein has a high satiety value, meaning it helps you feel full and satisfied for longer periods compared to carbs and fats. This is due to its effect on hunger hormones and its slower digestion rate. Protein also has a higher thermic effect of food (TEF) compared to fats and carbs. TEF is the energy required to digest, absorb, and process nutrients from food.
For the average adult, the recommended dietary allowance (RDA) is 0.8g of protein per kilogram of body weight per day, but keep in mind how sedentary or active you are.
Evidence: Research published in the American Journal of Clinical Nutrition shows that higher protein diets can enhance satiety, preserve lead body mass during weight loss, and support overall health, regardless of whether one is bodybuilding.
MYTH: You Should Always Stretch Before A Workout
This one might get a few side eyes, I know, but static stretching {holding stretches for an extended period} before a workout can sometimes reduce strength and performance by temporarily weakening the muscles and reducing their ability to generate force. Dynamic warm-ups, which involve movement-based stretching, are more effective for preparing muscles and increasing heart rate because they increase blood flow and enhance your range of motion. This primes the body for the demands of exercise, leading to more efficient and effective workouts.
Evidence: A study in the Journal of Strength and Conditioning Research found that static stretching before strength training can reduce performance, while dynamic stretching enhances muscle performance and readiness for exercise.
MYTH: Weightlifting Makes Women Bulky
I’ve said this before - but it needs to be said again, and again, and again: Women simply do not have the testosterone levels required to bulk up like men, making it difficult for them to develop large, bulky muscles from weightlifting alone. Testosterone plays a crucial role in muscle growth, and women typically have much lower levels of this hormone compared to men.
As a result, weightlifting helps women tone their muscles, improve overall strength, and boost metabolism without significantly increasing muscle size. This leads to a leaner, more defined physique by increasing muscle density and reducing body fat. Additionally, the metabolic boost from increased muscle mass aids in weight management and enhances overall fitness.
Evidence: According to research in the Journal of Applied Physiology, women have significantly lower testosterone levels compared to men, making it difficult to gain large muscle mass from weightlifting. Instead, it leads to increased muscle tone and strength.
MYTH: More Exercise Is Always Better
No!
There is such a thing as overtraining, and it can have detrimental effects on your physical and mental well-being, leading to burnout, an increased risk of injury, and diminished performance. I know this firsthand - I used to think I had to work out 6-7 times a week. When the body is subjected to more exercise stress than it can recover from, it disrupts the balance between training and recovery.
Quality workouts that focus on proper technique, intensity, and progression are key to achieving your fitness goals without overtaxing your body. Equally important is rest and recovery, which allows your muscles time to repair and grow stronger. This includes sufficient sleep, active recovery days, and incorporating stretching and mobility exercises. Listening to your body’s signals, adjusting training intensity as needed, and maintaining a well-rounded fitness routine are essential strategies for sustainable fitness progress and long-term health.
Evidence: The American College of Sports Medicine highlights the risks of overtraining, including physical and psychological burnout. Balance exercise routines with adequate rest are recommended for sustainable fitness.
MYTH: Fasted Workouts Burn More Fat
Fasted workouts can increase fat oxidation during sessions, but that doesn’t mean you will achieve greater fat loss over time compared to exercising with adequate fuel. The idea behind fasted workouts is that the body relies more on stored fat for energy when glycogen {stored carbs} levels are low. However, the overall impact on fat loss is influenced by various factors, including total calorie expenditure throughout the day and your dietary habits.
Exercising with adequate {nutritious} fuel can improve performance during workouts, leading to higher intensity and longer duration sessions, which ultimately results in more calories burned overall. Additionally, maintaining energy levels through proper nutrition helps support muscle preservation and recovery, which is essential for maintaining metabolic rate and achieving sustainable fat loss over time.
So, while fasted workouts may have some benefits, the overall balance of nutrition, exercise intensity, and consistency is key to achieving long-term fat loss success.
Evidence: Research in the Journal of the International Society of Sports Nutrition suggests that exercising in a fed state can enhance workout performance and overall energy expenditure, contributing to better long-term fat loss.
In Summary…
Myths and misconceptions can often lead us astray from our fitness goals, but understanding the truth empowers you to make informed decisions. Whether it’s the idea that sweating equals a better workout, or the belief that lifting weights will make women bulky, it’s important to rely on evidence-based information.
Ultimately, your fitness journey is about finding what works best for you. Listen to your body, stay informed, and remember: you have the power to achieve your goals in a way that fits your life and keeps you healthy and happy.
Heaps of Love!
-SMG.*