Debunking Fitness Myths Part 1

 I’ve been involved in the fitness industry for over 10 years, and throughout my years of training and training other people, I have heard SEVERAL of the same questions. There are hundreds of fitness myths out there, and I wanted to write this blog to cover the top 5 most frequently asked questions concerning fitness myths.

1.Can I spot reduce my fatty areas?

Quick answer: NO

Why? Most people commonly ask “if I do sit-ups will I lose the fat around my stomach,” unfortunately, it’s not possible. When you consume food, any of the excess calories that are not burned off through exercise will be stored. Doing sit-ups might help you lose stomach fat but no more than it will help the rest of your body lose fat. Hitting a specific exercise for a muscle is effective, just don’t count on it to spot reduce fat

2.Will lifting weights make me look bulky?

Quick answer: Possibly, but probably not.

Why? I want to answer this from a female’s standpoint. Many women are afraid to lift weights because they want to avoid the “bulky” look. As far as the general population goes, women DO NOT have the same hormone profile as men. Therefore, they are not able to gain enough lean mass to look “bulky.” I can’t speak for every female in the world because, some women DO contain the genetics to put on muscle fast, but it’s not up to the public to decide that you are too bulky; if you are happy with yourself then that’s all that matters. Mindful Macros Practice wrote an article on this, and I highly recommend you give it a read.

3.I want to get “ripped” does this mean I need to train light weight for high reps?

Quick answer: NO

Why? To answer this, we need to define the word “ripped.” It is best defined as low body fat and having muscle mass. When trying to strip body fat, your goal is to keep as much muscle mass as possible. How did you put on muscle in the first place? Probably from lifting heavy weights, right? You don’t want to switch your training to an endurance based style because that will respond by losing strength and muscle size. Therefore, keep lifting those heavy weights!

4.Are squats are bad for my knees?

Quick answer: Not if you’re healthy.

Why? Squats have become a staple in most people’s exercise program, but for many years it has been up in the air whether or not the squat is a safe lift. Improper form might lead to an injury (refer to “common form breakdowns” blog), BUT research has failed to support that deep squats are bad for the knees in HEALTHY athletes. If you suffer from a knee injury or have suffered from one in the past, get cleared by a physician before implementing them into your routine. It is important you implement, light, medium, and heavy loads through the year to avoid burnout and the harmful effect of constant heavy loads.

5.Is creatine a steroid?

Quick answer: Yes, if you are on creatine, you are on steroids.

Why? I am completely joking. I just wanted to see if you read this entire blog. If you made it this far, give yourself a pat on the back; you’re a good person.

Creatine is a legal dietary supplement that can be purchased in almost any health store, even some grocery stores. Creatine is certainly a supplement that works to increase strength, and muscular endurance, in no way, shape or form is it considered an anabolic steroid.

Like I said before, there are tons of fitness myths to be debunked and I hope to get to all of them! Please, reach out if you have any questions concerning these myths as I kept the detail to a minimum.

Thanks everyone for reading!