The fitness world can be overwhelming at times with all the conflicting information across social media. In this blog we will debunk some of the biggest fitness myths of 2024.
There best way to get in shape
When it comes to transforming your body and getting in shape there isn't a one size fits all approach so unfortunately, the best way to get in shape doesn't exist. The best plan to get in shape will depend around your lifestyle, experience and more. Ask yourself these questions when deciding on the best way to get in shape:
Q1 - Do I enjoy this style of training?
Q2 - Can I see myself doing this long term?
Q3 - Is nutrition sustainable without being over restrictive?
Carbs are the enemy
Cutting carbohydrates is one of the most common fat loss methods but it's a myth that you can't eat carbohydrates while dropping body fat. Carbohydrates are our bodies main source of energy when it comes to exercise and training, cutting them out completely can negatively effect performance. Carbohydrates got a bad reputation due to the water retention they cause. When you cut them out you will see an initial drop in scale weight however this will be water weight over body fat. If you enjoy carbs, feel free to keep them in and focus on eating in a calorie deficit instead of cutting out specific food groups.
Cardio kills gains
It is important to understand that simply doing cardio won't burn muscle. Your nutritional intake will be the reason your lose / add size. Cardio is tool that can be used to create a healthier lifestyle as it improves heart health and other benefits such as cognitive function.
Implementing cardio is a fitness routine will mean your body burns more calories and you will therefore need to increase the amount that you are eating if you want to maintain or add size.
Fattening Foods
Seeing specific food as 'fattening' can quickly lead to an unhealthy relationship with foods. Gaining body fat comes down to consuming more calories than your body is expending over a long period of time. Although we should look to have a diet that is full of nutrient dense, whole foods, if you include some foods that we class as 'unhealthy' this won't lead to fat gain.
It is important to note that junk food is easier to over eat which means calories will add up however these foods in themselves will not be the contributor to gaining fat - Eating too many calories will. It is much harder to over eat whole foods.
Lifting light to 'tone'
One of the most common goals when people start lifting weights is to 'tone up'. It's important that we understand what this actually means. It is impossible to turn fat into muscle therefore, you must go through a process of dropping body fat and then building muscle. This will give you a more toned / defined look. In order to build muscle, you need to provide your muscle with new stimulus so it has a reason to grow. This is why lifting light weights is less likely to be effective for muscle growth compared to lifting heavy and progressing week on week.
