I’ve been lifting weights competitively for 10 years
In that time, I’ve heard every fitness industry lie in the book
Here are 30 of the worst fitness lies, DEBUNKED:
Lie 1: Carbs make you fat
In that time, I’ve heard every fitness industry lie in the book
Here are 30 of the worst fitness lies, DEBUNKED:
Lie 1: Carbs make you fat
The truth: Carbs don’t make you fat. Eating like an out of control 10 year old makes you fat.
Lie 2: Weights make women bulky
The truth: Weights make women more feminine. Weights make women strong. A bad diet makes women bulky.
Lie 2: Weights make women bulky
The truth: Weights make women more feminine. Weights make women strong. A bad diet makes women bulky.
Lie 3: You can’t lose fat and gain muscle at the same time
The truth: Yes it’s difficult, but new lifters especially can achieve this. All you have to do is lift for progressive overload in a slight caloric surplus, with the majority of your calories coming from protein.
The truth: Yes it’s difficult, but new lifters especially can achieve this. All you have to do is lift for progressive overload in a slight caloric surplus, with the majority of your calories coming from protein.
Lie 4: Deadlifting Is Bad For Your Back
The truth: Deadlifting isn’t bad for you back. Being weak and frail is bad for your back. Deadlifting with proper form is one of the best things you can do not just for your strength, but for your longevity.
The truth: Deadlifting isn’t bad for you back. Being weak and frail is bad for your back. Deadlifting with proper form is one of the best things you can do not just for your strength, but for your longevity.
Lie 5: Fasted Cardio Is Better For Fat Loss
The truth: In 99.9% of cases, you lose weight when you burn more calories than you take in (absent a thyroid condition or some other underlying health issue). When you eat those calories has little bearing.
The truth: In 99.9% of cases, you lose weight when you burn more calories than you take in (absent a thyroid condition or some other underlying health issue). When you eat those calories has little bearing.
Lie 6: Thin = Healthy
The truth: Thin = thin. Healthy = healthy. The reality is low muscle mass is one of the greatest predictors of early mortality that exists. Put on lean mass. Don’t be “thin”.
The truth: Thin = thin. Healthy = healthy. The reality is low muscle mass is one of the greatest predictors of early mortality that exists. Put on lean mass. Don’t be “thin”.
Lie 7: Abs Are Made In The Kitchen
The truth: Abs are made with a caloric deficit and exercises that stimulate your core. Some of the best exercises for abs are “bracing” compound movements like squats and deadlifts.
The truth: Abs are made with a caloric deficit and exercises that stimulate your core. Some of the best exercises for abs are “bracing” compound movements like squats and deadlifts.
Lie 8: You Have to Separate Weights and Cardio
The truth: There is no “right” way to workout. A subpar workout routine that you do every single day forever, will always beat a perfect routine that you quit after 6 weeks.
The truth: There is no “right” way to workout. A subpar workout routine that you do every single day forever, will always beat a perfect routine that you quit after 6 weeks.
Lie 9: Your Weight Determines Your Health
The truth: Weight is one of many factors that determine your overall health. One thing’s for sure though: obesity is NOT healthy (no matter what the media tries to tell you).
The truth: Weight is one of many factors that determine your overall health. One thing’s for sure though: obesity is NOT healthy (no matter what the media tries to tell you).
Lie 10: You Can Spot Train Fat Loss
The truth: Everybody accumulates fat differently. You typically lose fat from the places you gained it most recently. The most stubborn fat to lose will be the fat that’s been there the longest.
The truth: Everybody accumulates fat differently. You typically lose fat from the places you gained it most recently. The most stubborn fat to lose will be the fat that’s been there the longest.
Lie 11: Meat is Bad
The truth: Meat is good. Enough said. Don’t @ me PETA
The truth: Meat is good. Enough said. Don’t @ me PETA
Lie 12: Machines Are Bad
The truth: Machines are a great way to build muscle, isolate muscle groups, and work toward progressive overload. I typically recommend free weights, but if machines work for you, have at them.
The truth: Machines are a great way to build muscle, isolate muscle groups, and work toward progressive overload. I typically recommend free weights, but if machines work for you, have at them.
Lie 13: You Must Supplement Protein
The truth: You must eat sufficient protein to gain muscle mass. Supplementing it is fine if that’s what you need. But always try and get it from whole food animal sources first.
The truth: You must eat sufficient protein to gain muscle mass. Supplementing it is fine if that’s what you need. But always try and get it from whole food animal sources first.
Lie 14: Cleanses and Detoxes Are Necessary
The truth: Cleanses and detoxes are a short term solution to a long term problem. You need to be healthy forever. Not for 12 days. Good sustainable habits are better than cleanses. Every single time.
The truth: Cleanses and detoxes are a short term solution to a long term problem. You need to be healthy forever. Not for 12 days. Good sustainable habits are better than cleanses. Every single time.
Lie 15: Everyone Should Fast
The truth: If fasting works for you, you should do it. If it doesn’t, you shouldn’t. Simple as that.
The truth: If fasting works for you, you should do it. If it doesn’t, you shouldn’t. Simple as that.
Lie 16: Squats Are Bad For Your Knees
The truth: Being weak is bad for your knees. Squatting with proper form is one of the best things you can do for the longevity of your knee ligaments. Strengthening the muscles around your knees = strong knees.
The truth: Being weak is bad for your knees. Squatting with proper form is one of the best things you can do for the longevity of your knee ligaments. Strengthening the muscles around your knees = strong knees.
Lie 17: Personal Training is A Waste of Money
The truth: If you’ve been “trying” to get in shape on your own for years, but can’t stick with a program, you should seriously consider a trainer. If you don’t need accountability, then why haven’t you gotten in shape on your own?
The truth: If you’ve been “trying” to get in shape on your own for years, but can’t stick with a program, you should seriously consider a trainer. If you don’t need accountability, then why haven’t you gotten in shape on your own?
Lie 18: Cardio is For Fat Burning
The truth: Cardio is for cardiovascular fitness. IE: how efficiently your heart pumps blood throughout your body. A caloric deficit is for fat burning. Not cardio.
The truth: Cardio is for cardiovascular fitness. IE: how efficiently your heart pumps blood throughout your body. A caloric deficit is for fat burning. Not cardio.
Lie 19: No Pain, No Gain
The truth: Lifting shouldn’t hurt in the moment. Yes you should push yourself. Yes you will feel burn in your muscles. But if it truly HURTS, you’re doing something wrong and you should stop and talk to a trainer before you wind up in the hospital.
The truth: Lifting shouldn’t hurt in the moment. Yes you should push yourself. Yes you will feel burn in your muscles. But if it truly HURTS, you’re doing something wrong and you should stop and talk to a trainer before you wind up in the hospital.
Lie 20: Women Should Do Yoga
The truth: Anyone who enjoys yoga and can make it a consistent part of their workout routine should do yoga. Anyone who doesn’t, shouldn’t.
The truth: Anyone who enjoys yoga and can make it a consistent part of their workout routine should do yoga. Anyone who doesn’t, shouldn’t.
Lie 21: You Have to Workout Every Day
The truth: Growth happens at rest. If you don’t take time to recover, you’ll soon stop improving. I like lifting heavy 3-4 days a week, and doing active recovery on my off days.
The truth: Growth happens at rest. If you don’t take time to recover, you’ll soon stop improving. I like lifting heavy 3-4 days a week, and doing active recovery on my off days.
Lie 22: Walking isn’t Proper Exercise
The truth: Walking is one of the best ways to improve your cardiovascular health, your mental health, and to help your muscles recover. I recommend at least 30 minutes of walking every day to my clients.
The truth: Walking is one of the best ways to improve your cardiovascular health, your mental health, and to help your muscles recover. I recommend at least 30 minutes of walking every day to my clients.
Lie 23: You Need to Lose Weight Before You Can Lift
The truth: People think you need to cut first, then lift. The truth is, you just need to go get started. Lifting is a lifelong habit. It’s something you should be doing until you’re 90 years old. Stop procrastinating.
The truth: People think you need to cut first, then lift. The truth is, you just need to go get started. Lifting is a lifelong habit. It’s something you should be doing until you’re 90 years old. Stop procrastinating.
Lie 24: Eating 3 Meals A Day Makes You Fat
The truth: see lie 1. The only thing that makes you fat is when you choose to eat like a little piggy every day.
The truth: see lie 1. The only thing that makes you fat is when you choose to eat like a little piggy every day.
Lie 25: You Have to Drink A Protein Shake After Working out
The truth: Some data suggests you’re in a more anabolic state immediately after a workout. So I recommend getting at least 50 grams in as quickly as you can. But don’t sweat it if you miss a day.
The truth: Some data suggests you’re in a more anabolic state immediately after a workout. So I recommend getting at least 50 grams in as quickly as you can. But don’t sweat it if you miss a day.
Lie 26: You Should Lose Weight as Fast as Possible
The truth: Sustainable weight loss almost never comes quickly. If you don’t treat the underlying cause of your weight gain, you’re just putting a bandaid on a gaping wound.
The truth: Sustainable weight loss almost never comes quickly. If you don’t treat the underlying cause of your weight gain, you’re just putting a bandaid on a gaping wound.
Lie 27: 6 Small Meals is Better For You
The truth: Whatever diet works for you, is best for you. Every human has a slightly different physiology. Ignore anyone who says there’s one optimal diet that works for everyone. ESPECIALLY if they call themselves a “trainer”.
The truth: Whatever diet works for you, is best for you. Every human has a slightly different physiology. Ignore anyone who says there’s one optimal diet that works for everyone. ESPECIALLY if they call themselves a “trainer”.
Lie 28: The Number on The Scale Matters
The truth: The most important metric is how you FEEL on a daily basis. Do you feel strong, confident, high energy? Then what you’re doing is working. Do you feel depleted and tired? Then you need to change it up.
The truth: The most important metric is how you FEEL on a daily basis. Do you feel strong, confident, high energy? Then what you’re doing is working. Do you feel depleted and tired? Then you need to change it up.
Lie 29: You Should Be Counting Calories
The truth: Counting calories is not a sustainable solution. It’s not addressing the real issues you have with food. I’ve never met a lean 85 year old who credits their fitness with counting calories obsessively for 60 years.
The truth: Counting calories is not a sustainable solution. It’s not addressing the real issues you have with food. I’ve never met a lean 85 year old who credits their fitness with counting calories obsessively for 60 years.
Lie 30: Too Much Protein is Bad For You
The truth: 99.9% of people are not getting enough protein. And they’ll never ever approach getting “too much” protein. Up your protein. Then up it again. You’ll be ok. I promise.
The truth: 99.9% of people are not getting enough protein. And they’ll never ever approach getting “too much” protein. Up your protein. Then up it again. You’ll be ok. I promise.
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