In the world of fitness and health, gyms are full of myths and tips for fast results. The girl next to you is giving detox tips she read in a magazine while the guy in the weights section is advising his friend about perfect form. From the bogus workout techniques to misinterpreted diet advice, here are some of the worst fitness ideas you will never prefer.
“Heavy weights will make you look bulky.”
Many believe that women shouldn’t lift heavy weights as it will make them look too bulky like the pro bodybuilders. But the truth is that building muscle density will take sheer dedication and lots of hard work. Lifting weights will strengthen your muscles and increase your metabolism, ultimately boosting weight loss results.
“Eating before a workout will only cause you to burn off food rather than actual body fat.”
While eating a heavy meal isn’t recommended before a workout, having an empty stomach isn’t good either. Cardio is helpful in getting rid of fat in stubborn areas but having a snack before the gym won’t prevent any fat burn. Actually, experts recommend eating a snack at least an hour before your workout to give your body the sugar it needs. Bananas are among the top healthy foods to eat, which is also highly recommended as a great pre-workout snack.
“Running is the best way to lose weight.”
Running is an amazing form of cardio that has been proven for successful weight loss. However, we often notice the lack of progress on the scales despite our running efforts. This can be due to the overestimation of calories we consume or the fact that many of us neglect strength training to help boost metabolism. Without an overall approach, we may not always have the results we expect.
“Carbs make you fat”
Gaining weights comes down to two factors: moving too little and eating too much. While the recent trends for diet programs have been varieties of low-carb diets, this also includes the lack of energy that is essential for your day-to-day life. We should stick to starchy vegetables and whole grains that give us energy while cutting out the refined carbs such as white breads, pastas, pastries, etc.
“Yoga makes you have longer muscles.”
As yoga involves plenty of stretching that would make muscles long and lean, it is highly impossible. Muscles are attached to bones by the tendons with a fixed insertion point and origin, meaning you cannot lengthen a muscle. While yoga does prove many benefits including increased flexibility and core strengthening, it won’t turn a short muscle into a long one.
“What worked for me, will work for you.”
While this may be well-meant, this unhelpful advice gives the idea of a one-size-fits-all guarantee. While we’re all human, our bodies are different. Each of us has unique needs that dictate what works best, whether it is the food we eat or exercises we follow. You can listen to all the advice that is given, but it’s up to your body to figure out what will give you the best result.
“No pain, no gain.”
Pushing yourself harder and testing your boundaries may be set as motivation, in reality, it can be dangerous. While muscles need to repair themselves in order to grow stronger, exercise isn’t meant to hurt in order to gain the benefits of weight loss. Strenuous activities and pushing yourself past the point of discomfort will put you at risk of injury.
“Spinning makes your legs bulky.”
Cycling is the equivalent of squats using your body weight. No matter how high the resistance on the bike is, it is not enough to increase your leg size. You can spin for hours without ever having to worry that you will end up with thighs like The Ninja Turtles.
“Cardio before lifting will make you weak.”
Starting your routine with cardio will definitely not make you weak. In order to get the results you want, think about your goals and schedule your fitness routine accordingly. Schedule your works on separate days to give 100% on each workout.
“Avoid injury by using machines.”
Using machines will actually make you more at risk of injury. This is because the machine is built to support your body weight– leading to weak core muscles. Use hand weights, free weights, or elastic tubing and improve your core muscle strength to prevent the risk of injury. It’s okay to use machines, as long as you branch out and not use them exclusively.
In reality, while most gym-goers and fitness enthusiasts are passionate about health and fitness, it is important to not accept tips without the necessary hesitation. It isn’t what you do first, but rather what works for you. When it comes to achieving optimum health and fitness, be sure to switch up your exercise routine to prevent boredom. The only wrong approach to fitness is not getting enough exercise.
Katleen Brown is a health, beauty and fitness writer. She loves to publish her articles on various health related websites. In her spare time, likes to do research to bring awareness and writes for Glozine magazine. Recognizing the unity of body, mind, and outlook, she helps empower women to tune into their innate & inner wisdom to transform their health and truly flourish. Get in touch with her on Google+, Pinterest and Twitter.