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Top 19 Myths About Fitness and Nutrition That Hinder Your Progress

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    Rebecca Nigel
    Junior Member

  • Top 19 Myths About Fitness and Nutrition That Hinder Your Progress

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    Some misconceptions sound so believable that they are easy to believe.

    On the way to an ideal body, it is easy to encounter misconceptions that sound convincing, but in reality, hinder progress.





    Myth 1. You can not eat after 6 PM

    There is an opinion that refusing to eat in the evening contributes to weight loss. However, in some cases, it will not only not help, but also harm. Because of this regime, a long period of time is formed when the body is starving.

    And, very likely, an unprepared person will bravely hold out for a couple of hours, and by midnight will reach for the refrigerator.

    What is correct?
    You can eat after 6 PM, but dinner should not be heavy and harmful. It is desirable that it consists of protein and salads, greens.




    Myth 2. It is impossible to wash down a meal

    This myth is still being debated. Proponents of avoiding water during meals believe that the liquid dilutes the gastric juice and prevents food from being digested.


    What is correct?
    To wash down a meal — fine. Only ideally, you should do it with water, and not with sweet, carbonated drinks. There is another nuance: fat food, should not be washed down with cold water.





    Myth 3. You can't eat after a workout

    Unfortunately, this myth is spread even by some trainers in fitness centers. Still, it is a mistake to think that food will ruin all the results of work in the gym, and if you are hungry, fat will certainly begin to burn.

    What is correct?
    After intensive training, you must have either a full meal or at least a snack.





    Myth 4. No Fat, only Protein

    This leads to the popularity of products with low fat content or completely fat-free. Especially among girls who are just starting to lose weight and have not yet figured out much by trial and error.

    Do not avoid fat in the diet. Proper, healthy fats are important in any diet, especially in women. Their source is fish, avocado, olive oil, nuts, etc.

    Proteins are the main building material for muscles and tissues in general. However, it is a bad idea to try to include as much protein in your diet as possible, while limiting the amount of fat.

    What is correct?
    You need to combine all the necessary components in the diet. They should be looked for not in harmful food, but in high-quality.





    Myth 5. Without sports nutrition, there will be no results

    If you go to the gym, you've probably worried at least once that without protein, your results will not be impressive: you will not be able to lose weight or gain muscle mass.


    What is correct?
    Of course, sports nutrition is a good supplement to the usual diet, but the keyword here is "supplement". You can do without protein if the menu is well-thought-out and high-quality, and training is regular and involves constant progression.





    Myth 6. You can not drink during training

    The myth about drinking mode is most often heard from girls who were so recommended by a personal instructor.


    What is correct?
    Dehydration during exercise is extremely dangerous because we sweat and the body loses fluid. Every 10-15 minutes of training, you should drink regular water or.





    Myth 7. Gym only for men

    It may sound confusing, but a large number of girls believe in this statement. In their opinion, iron exercise machines, dumbbells, kettlebells, and barbells will certainly make the figure masculine.


    What is correct?
    It is better to get rid of bias towards any type of training and not divide sports into men's and women's. If you like to run, do aerobics — continue in the same spirit. And if you are drawn to weight training, forget about the stereotypes: the body will not be "overpumped" if you do not want to.





    Myth 8. Scales always tell the truth

    Many people are used to focusing on scales readings when losing weight or gaining muscle mass. And when the numbers start to jump and, moreover, periodically increase, they involuntarily get upset.


    What is correct?
    Scales readings can be deceptive. Taking the example of two girls with the same weight, you will be surprised how different their physiques can be. After all, a pound of fat takes up four times more space than muscle tissue. Therefore, it is much more reliable to focus on the reflection in the mirror and the parameters in centimeters.





    Myth 9. You need to train every day

    The idea that you need to train daily to achieve quick results is very intrusive. In fact, without rest, we simply can not withstand such a huge load: neither mentally nor physically.


    What is correct?
    After training, you should allow yourself to forget about sports for 1-2 days. So the muscles will have time to recover, and you will simply gain energy and mental strength.





    Myth 10. Fat is burned locally

    If you have a dissatisfaction with your body, then for sure there is a place on it that does not suit you the most. You can often hear these phrases: "I want to get rid of belly fat," or " get rid of the sides, "or"make my hands less flabby." But local fat burning is not possible.


    What is correct?
    Don't focus on one problem area. It is much more effective to work in a complex way: include weight training for all muscle groups, cardio, and monitor nutrition in the plan.





    Myth 11. The longer the workout, the better

    It would seem that the longer the training, the more exercises, repetitions and approaches it can accommodate. And this, perhaps, is the guarantor of progress! But things are different.


    What is correct?
    The same principle works here as with overtraining — don't overdo it. Your workout should be well planned, and its optimal duration is 40-60 minutes, depending on the complexity.





    Myth 12. If you pump the press more often, you will see the cubes faster

    In the pursuit of relief, it is a mistake to focus on daily training. So the muscles will not have time to recover, and without proper nutrition, the fat layer will not disappear anywhere.


    What is correct?
    No wonder they say that the press is made in the kitchen. To abandon the exercise on the abdominal muscles, of course, is not necessary. But you need to understand that the cubes will appear only when the fat layer in the entire body decreases. This is possible only with a correct diet and a lack of calories.





    Myth 13. Long-term cardio is useful

    This is a rather controversial myth. There are many scientific studies that speak about the harm of long-term cardio for the body, in particular for the joints. However, the experience of professional runners can prove otherwise.


    What is correct?
    If you are not aiming for the ranks of first-class marathoners, it is better to follow the safe principle: everything should be in moderation. Cardio should be included in the training plan, but only so that you do not drive yourself to the pain in your side and a racing pulse. Up to 15-20 minutes of running at an average pace is the best option.





    Myth 14. Sweat is just fat

    No, this is not a joke. There is an absurd opinion that when we sweat, the body leaves fat along with moisture.


    What is correct?
    In the process of sweating, the body loses only liquid. Right after workout, the number on the scales may actually decrease by a couple of hundred grams, but this is explained by the loss of water, not fat.





    Myth 15. Without sweat, there is no result

    Another myth about sweat. As if there will be no progress in weight loss without profuse sweating during the training.


    What is correct?
    The process of sweating is different for each person: some lose a huge amount of fluid during physical activity, while others have only a drop of sweat on their forehead. This does not mean that the second group of people will not be able to lose weight.





    Myth 16. For a thin waist, you need to pump the oblique muscles

    Many people pump the oblique abdominal muscles with dumbbells, perform bends with weights. And all this is exclusively in the pursuit of a thin waist.


    What is correct?
    From working out the oblique muscles, the waist will not narrow. The muscles themselves, on the contrary, will thicken and become stronger, especially if you use extra weight.





    Myth 17. The gym is more effective than home training

    Since many do not have advanced equipment at home, which is plentiful in the gym, it seems that workout in your own room is less effective.


    What is correct?
    By training at home, you can achieve amazing results. But there is a caveat: to build muscle mass in most cases, you still need additional weight, so you will have to buy either inventory or a gym membership.





    Myth 18. No pain — no result

    Perhaps the popular phrase "no pain, no gain" sounds too convincing.


    What is correct?
    If you performed high-quality exercises and, accordingly, included in the work all your muscles, spent calories, it will certainly bring results.

    Even if the body doesn't hurt after training. However, the body eventually gets used to the load, so for progress, it is necessary to diversify the list of exercises, increase the weight, the number of approaches, or repetitions.





    Myth 19. There are universal programs of training and nutrition

    Training programs and diets of stars published on the Internet are available to everyone. But not all of them are suitable. At best, such a "universal" plan simply will not lead to progress, and at worst it will harm your health.


    What is correct?
    Loads and nutrition plans should be selected taking into account individual characteristics: goals, physique, lifestyle, presence of problem areas, and health status. Especially if you have identified problems, injuries, or intolerance to certain foods.

    And while you are trying to understand all the existing opinions and get rid of misconceptions, remember one simple rule: listen to your body and be equal to your personal feelings.

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