20 fitness lies and myths every newbie believes keeping them fat and weak:
1. "Supplements are important".
1. "Supplements are important".
Supplements are probably the LAST thing you need to worry about, yet every newbie agonises over what "stack" they should be taking and spends hundreds per month on them instead of focusing on training and nutrition which is what actually matters.
2. "More workouts, more exercises and more sets are better if you want to gain muscle".
This is false. More does not = better. It's a diminishing returns curve. Most people would get better results by doing less, but improving the quality.
This is false. More does not = better. It's a diminishing returns curve. Most people would get better results by doing less, but improving the quality.
3. "Lifting heavy is the best way to get stronger."
Actually, you can get stronger in a variety of rep ranges. Always lifting below 5 reps and maxing out is a recipe for burnout, injury and no progress.
Actually, you can get stronger in a variety of rep ranges. Always lifting below 5 reps and maxing out is a recipe for burnout, injury and no progress.
4. "You've got to eat clean to lose fat".
You can gain fat eating "clean" and you can lose fat eating "dirty". Calories are the first thing that matter for weight gain/loss. Be in a calorie deficit.
You can gain fat eating "clean" and you can lose fat eating "dirty". Calories are the first thing that matter for weight gain/loss. Be in a calorie deficit.
5. "You've got to eat big to get big".
This is advice that gets people fat, fast. Your lifts will go up, the scale will go up, but your body fat percentage will also go up (drastically). Continue tracking when you want to gain weight and aim for a small calorie surplus.
This is advice that gets people fat, fast. Your lifts will go up, the scale will go up, but your body fat percentage will also go up (drastically). Continue tracking when you want to gain weight and aim for a small calorie surplus.
6. "No pain, no gain!"
This kind of stupid phrase still gets thrown around and it's not helpful to anyone. You shouldn't be in pain. Discomfort to push through a hard rep? Yes. Actual pain? Never.
This kind of stupid phrase still gets thrown around and it's not helpful to anyone. You shouldn't be in pain. Discomfort to push through a hard rep? Yes. Actual pain? Never.
7. "Fat burning workout classes are a good way to lose fat"
Exercise is a terribly inefficient and unenjoyable way to lose fat, generally. Do it with your diet.
Track what you eat, be in a calorie deficit. Eat better foods & play with timing to reduce hunger.
Exercise is a terribly inefficient and unenjoyable way to lose fat, generally. Do it with your diet.
Track what you eat, be in a calorie deficit. Eat better foods & play with timing to reduce hunger.
8. "Sweating indicates you had a good workout"
Sweating tells you nothing about the effectiveness of your workout. Sweat is how your body cools down.
A good workout is one that forced you to get stronger. If you didn't sweat at all, that's fine.
Sweating tells you nothing about the effectiveness of your workout. Sweat is how your body cools down.
A good workout is one that forced you to get stronger. If you didn't sweat at all, that's fine.
9. "You need to do cardio to lose fat."
You can lose fat doing absolutely no cardio whatsoever.
Calorie deficit.
You can lose fat doing absolutely no cardio whatsoever.
Calorie deficit.
10. "Fast weight loss is a good thing."
Fast weight loss is actually a bad thing. It indicates that your methods are unsustainable and you'll relapse and gain the weight back eventually. You're also probably losing lean mass too.
Aim to lose 1% of your total weight per week.
Fast weight loss is actually a bad thing. It indicates that your methods are unsustainable and you'll relapse and gain the weight back eventually. You're also probably losing lean mass too.
Aim to lose 1% of your total weight per week.
11. "You should avoid machines in your training."
Machines can be a valuable part of your program. They provide more stability, which means muscles can work harder and closer to failure without fatigue from supporting muscle groups being a factor.
Machines can be a valuable part of your program. They provide more stability, which means muscles can work harder and closer to failure without fatigue from supporting muscle groups being a factor.
12. "You should do a chest day, leg day, back day, shoulder day and arms day"
It makes sense to structure training like this in some situations, but it shouldn't be used as a way to do more volume for each body part.
Grouping muscles together makes more sense for most people.
It makes sense to structure training like this in some situations, but it shouldn't be used as a way to do more volume for each body part.
Grouping muscles together makes more sense for most people.
13. "One day off is enough time before training a muscle again."
Some people may be able to recover fully and train muscles again after 24-48 hours. Other people need longer. Many studies find that older trainees need 72-96 hours to fully recover & train effectively again.
Some people may be able to recover fully and train muscles again after 24-48 hours. Other people need longer. Many studies find that older trainees need 72-96 hours to fully recover & train effectively again.
14. "Just hit your protein goal for the day and you'll build muscle effectively"
A beginner SHOULD just focus on their total protein goal for the day and they'll do fine.
The OPTIMAL approach is to split these up into servings containing 20-30g of protein, 3-4 hours apart.
A beginner SHOULD just focus on their total protein goal for the day and they'll do fine.
The OPTIMAL approach is to split these up into servings containing 20-30g of protein, 3-4 hours apart.
15. "You should warm-up with cardio and stretches before lifting".
Cardio and stretching can actually reduce your lifting performance and they don't reduce risk of injury.
Perform lighter warm up sets and mobility exercises if needed for specific mobility issues.
Cardio and stretching can actually reduce your lifting performance and they don't reduce risk of injury.
Perform lighter warm up sets and mobility exercises if needed for specific mobility issues.
16. "One cheat day per week is fine & won't impact results"
Some people actually believe weekly cheat days SPEED UP their fat loss results. This is ludicrous.
Not only will they slow down progress, they can prevent it altogether. Track calories, ensure you have room for treats.
Some people actually believe weekly cheat days SPEED UP their fat loss results. This is ludicrous.
Not only will they slow down progress, they can prevent it altogether. Track calories, ensure you have room for treats.
17. "You can eat anything as long as it fits your macros."
This is true for body composition but it's not a rule you should live by for every day.
Eat shit. Feel like shit. Perform like shit. Look like shit.
10-20% (max) of calories for some fun is fine.
This is true for body composition but it's not a rule you should live by for every day.
Eat shit. Feel like shit. Perform like shit. Look like shit.
10-20% (max) of calories for some fun is fine.
18. "Complex workout programs get you better results"
It's usually the simple stuff done CONSISTENTLY that gets results. Focus on compound movements with 1-2 exercises per muscle group (getting stronger over time at those exercises)
It's usually the simple stuff done CONSISTENTLY that gets results. Focus on compound movements with 1-2 exercises per muscle group (getting stronger over time at those exercises)
19. "If you don't feel sore the next day, you didn't work hard enough."
Soreness is not correlated with workout effectiveness.
Repeating the same workouts will lead to you feeling less sore over time. This does not mean the workouts stop being effective for building muscle.
Soreness is not correlated with workout effectiveness.
Repeating the same workouts will lead to you feeling less sore over time. This does not mean the workouts stop being effective for building muscle.
20. "Your workouts need to be at least 45 minutes long to be worthwhile"
Your body doesn't have a clock that tracks the time of your workout.
If you did one set of pushups, pullups & squats to failure 3 times per week you could build muscle and get stronger with 15 minutes/week
Your body doesn't have a clock that tracks the time of your workout.
If you did one set of pushups, pullups & squats to failure 3 times per week you could build muscle and get stronger with 15 minutes/week
I got stronger and built muscle with workouts lasting 15-20 minutes.
This plan saved me when my son was born, my job was busy and sleep was short.
You can grab it here at a time limited discount (66% off for next 24 hours):
learn.nothingbarredfitness.com
This plan saved me when my son was born, my job was busy and sleep was short.
You can grab it here at a time limited discount (66% off for next 24 hours):
learn.nothingbarredfitness.com
Like this thread? Found it useful?
Use this link to jump back to the first tweet and give it a retweet and a like so someone else can benefit!
Use this link to jump back to the first tweet and give it a retweet and a like so someone else can benefit!
Loading suggestions...