Busting Common Gym Misconceptions – Fact or Myth?
By Brent Bishop
1. “You are more likely to see results if you consistently keep with the same fitness routine.” (MYTH)
- After initial adaptation, if the same fitness routine is prolonged without change, results will diminish as your body fully adapts to the stimulus.
- Lack of variety promotes the fitness plateau, monotony and boredom
TIP: Completely overhaul your fitness routine at a minimum of every 3 months. Also try implementing one different type of workout, exercise class or mode of exercise each month to keep you tuned in to variety.
2. “Your scale weight is not the best indicator of success with a weight loss program.” (FACT)
- Scale weight is a relatively poor indicator of your weight loss success
- Body composition alters within a fitness program by exhibiting an increase in lean weight (muscle tissue, bone density) with a subsequent decrease in fat weight (body fat).
- Particularly in the first couple months of a new fitness program – it can be common to see a less dramatic change on the ‘scale weight’ as fat is lost and lean mass is gained.
TIP: Get a body composition test completed. From here make your weight loss goals based off of fat weight and body fat percentage for a more accurate sign of progression.
3. “If you stop working out your muscle will turn to fat.” (MYTH)
- Fat and muscle are two completely different types of tissue.
- There is no physiological way that muscle can turn into fat or vice versa.
- The resultant effect of discontinuing a strength-training program is a gradual decline of strength and loss of muscle tone causing muscles to feel more flaccid.
TIP: Stay consistent and incorporate regular strength training into your weekly routine to keep muscles firm and strong.
4. “You can eat whatever you want as long as you burn it off.” (MYTH)
- Although burning calories is a component of an effective weight loss program, it is also important to understand where the calories are coming from and whether or not they add ‘value’ to your body.
- Eating high-fat and high-sugar foods with little nutritional value doesn’t do you any good for increasing your energy and in excess could lead to increasing your risk of cardiovascular disease and diabetes.
TIP: We’re all human and will occasionally have things that taste good and aren’t the greatest for us. Use moderation with these foods and think of eating for performance rather than pure gluttony.
5. Exercising for shorter bouts at high intensity can be more effective for weight loss than longer duration moderate exercise.” (FACT)
- High intensity interval training is proven to not only burn more calories during exercise but also have lasting effects of elevated metabolism for several hours beyond the exercise session.
- Low to moderate exercise generally does not have a large lasting effective on elevating metabolism once the exercise session ceases.
TIP: To have a more powerful impact on your metabolism and break through training plateaus, try implementing 2-3 days of high intensity interval training in replace of your longer duration moderate workouts – you’ll save time and be surprised with the results!
6. “Protein shakes will make you gain muscle.” (MYTH)
- Protein shakes merely assist with muscular recovery
- The breakdown of muscle tissue along with rest, recovery, diet and hormones assist in growth.
- Protein shakes can act a convenient way to get required amounts of protein into your system. Your protein requirements can change based on your activity level.
TIP: Find it difficult to get nutritious snacks in between meals on some days, try blending 20grams of whey protein with some skim milk, soymilk or water along with fresh berries. Now you have a nutritious snack, rich in protein, vitamins and antioxidants to take with you on the go!
More info on Brent Bishop: IamBishop.com
Additional info on fitness programming: ThinkFitnessStudios.com
Free Offer: the first 2 chapters of The Think Factor at TheThinkFactorBook.com