Not all online fitness advice online is true, but Emmet from Rushe Fitness is here to debunk some of the biggest myths out there.
This is the 2nd part of this two part series on Myths.
This one will focus on popular training myths and last week’s blog looked at popular nutrition myths.
You can check that out here
I’m sure there will be at least one of these that you have heard before and probably believed or might still believe, so hopefully this will dispel some of these myths for you.
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1. STRENGTH TRAINING WILL MAKE YOU ‘BULKY’.
This is often one that you will hear when it comes to females and weight training.
This myth still runs through many sporting organisations and many amateur coaches will still tell their athletes to avoid strength training as it will make them ‘bulky’ and ‘slow them down’.
Let’s clear this up.
This myth comes from the association of lifting weights and bodybuilders.
People are under the illusion that if you lift weights you will end up looking like The Rock or Chris Hemsworth, but you won’t.
You won’t be training like them, you won’t be eating like them and you won’t and shouldn’t be taking the performance ‘enhancers’ that they were taking to end up the size they were.
Strength training is a huge benefit when done correctly.
It is great for body composition, strength, bone density and overall health. All females should do it, especially if they want that ‘toned’ look.
There is no bad side effects to lifting weights when it is done right and is in line with your goals.
2. TOO MUCH CARDIO WILL MAKE YOU FAT.
This is one that took flight in the mid to late 2000’s.
When HIIT started to take off and people started to jump on the bandwagon, slow and steady state cardio, like walking, jogging or running, began to get vilified.
Trainers were saying that it could make you fat and have negative effects on your hormones.
Naturally, like everything else this was taken to the extreme case and the studies being pointed out were looking at people who were doing extreme cases of cardio on very low-calorie diets.
Cardio, when done as part of a structured training program is very beneficial and when done with a proper strength training program can have great benefits to fat loss.
If you are looking to improve your body shape, it is important to still add in 2-3 days of resistance training along with your cardio sessions.
3. YOU CAN BURN FAT FROM ANY AREA YOU TRAIN.
Life would be much easier if this was the case.
Unfortunately, you cannot train an area of your body and just burn fat from that area alone.
If you do loads of sit ups, you won’t only burn fat from your stomach.
That’s not to say that the area won’t begin to look better, because it will. But to reveal all your hard work you will still need to lose bodyfat from all over and if you have a stubborn area, that will usually be slower for fat to leave.
But it will leave, so be patient and consistent.
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4. MY MUSCLE WILL TURN TO FAT IF I STOP LIFTING WEIGHTS.
This is a huge one that people believe.
Muscle and fat are 2 separate things.
Muscle cannot turn to fat and fat cannot turn into muscle.
If you lift weights, follow a good nutrition plan and have good muscle tone and low body fat you will look pretty good.
If you stop training and stop following a structured nutrition plan, you will lose some muscle mass and that toned look and you will probably gain some body fat.
You won’t look as good physically as you previously did, but you won’t be completely out of shape.
However, if you stop training and your diet ends up being more junk food choices, you will gain bodyfat and lose muscle mass.
You won’t look as good physically and this is not your muscle turning to fat.
This is you letting everything go and getting too loose with your diet, if you start again you will soon be back to where you were.
5. YOU SHOULD USE LIGHT WEIGHTS AND LOADS OF REPS TO TONE YOUR MUSCLE.
This last one has been around for decades.
The idea goes hand in hand with the weights make you bulky and the thought process is that smaller, lighter weights will help you to tone and won’t make you bulky.
It is just a myth however.
Weight’s do not make you bulky and really light weights won’t tone you as you aren’t giving the body enough stimulus to help tone anything.
Do not be afraid of getting stronger and lifting heavier weights. It will only help to improve your body shape and will get you results faster than lighter weights.
I can guarantee that you have heard at least one of these myths and that you probably have believed it up until now.
These things tend to keep circulating around the training world and they don’t seem to be going away.
This isn’t the 1st training myths article that I have penned over the years and I doubt that it will be my last.
Just remember to take things with a pinch of salt and always try and find the truth yourself before falling for another myth.
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If you would like to get started with resistance training in the right way and don’t know where to start, our Lean 21 program will help you to get in shape the right way.
We coach all our members through each session and make sure they are training in the right way to get results. You can find out more through the link below.
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