Hey guys and girls,
Coach Ali back once again to go over some frequently talked about misconceptions in the world of health and fitness. You’ve probably heard at least one of these, so let’s get to it and put them to bed once and for all!
1️⃣ Lifting weights is bad for your joints
This has been a common misconception for years, many claiming that “squatting is bad for your knees…”
ABSOLUTE rubbish! Studies have shown that resistance training WHEN PERFORMED CORRECTLY will actually strengthen the tendons and ligaments around the joints, as well as increasing bone density and joint mobility.
SO, the important part here is to make sure your technique is tip top, then over time you should see that your overall joint health will improve! 💪🏼
2️⃣ Cardio is the best to burn fat
Let’s keep this short and sweet with some funky ol’ maths! 🤓📱
60 mins of running at 5mph (12 minute mile) at 75kg bodyweight = 540 calories 🏃🏽♂️
60 mins of hard weight training/circuit training at 75kg bodyweight = 585 calories 🏋🏽♂️
But wait….there’s more! Obviously depending on the type of activity you are doing, these numbers may vary, but let’s ignore calories burned DURING the exercise for a moment, and look at the benefits AFTER the exercise.
After cardiovascular exercise, the body’s metabolism is raised for around 30-60mins, after which it returns to normal. With resistance training however, the body’s metabolism is raised for around 24-48 HOURS! Meaning with regular resistance training, your body turns into a fat burning furnace! 🔥
Not only that, but resistance training will build lean muscle tissue, which requires energy to sustain. More muscle = more calories burned! 🔥💪🏼
3️⃣ Carbs make you fat
If this were true, all athletes would be obese! Anthony Joshua, you know, the big ripped boxer fella (ladies you know who I mean 😏), regularly consumes nearly 800g of carbs PER DAY 😱😱
Carbs are not the enemy! They are just one of the macronutrients that we require to function properly. Overindulgence in overall CALORIES is what leads to gaining weight.
No human being can escape the Energy Balance Equation of Calories In vs Calories Out. If you are eating more than you are burning off, you WILL gain weight! 🍳🍚🍏🍌🥩🍗
4️⃣ Core exercises burn belly fat
“Which exercises can I do to burn fat here? And here? And what about here?” A question
I often get asked, and I hate to be the bearer of bad news, but the sad truth is YOU CANNOT SPOT REDUCE BODY FAT! 😩😩
Doing an arm exercise will not burn off bingo wings, doing leg exercises will not burn off your thunder thighs, and doing core work will not burn off love handles and your mummy tummy!
HOWEVER….doing these exercises WILL build lean muscle, as has been mentioned above, and will lead to an overall increase in calories being burned. So don’t do an exercise to burn fat in a specific area, do it to build muscle and burn overall body fat! 🔥👌🏼
5️⃣ Supplements will make me massive
“So yeah, if I just get this protein powder, will it make me massive yeah? And I’ll get this creatine and some BCAA’s too, and I’ll get jacked, right?” 😎
“Supplement – something that completes or enhances something else when added to it” – Oxford English Dictionary y’all! 🤓
When training, if you are just getting started, supplements should be pretty low on your list of priorities. Yes, they can help increase performance and recovery, but these improvements are marginal at best. What we should really be focusing on is the fundamentals of training.
⚫️ Ensuring we are training correctly and effectively
⚫️ Ensuring that we are eating the correct foods and in the right amounts
⚫️ Ensuring that we are allowing our bodies to get sufficient rest and recovery
So there you have it folks, more myths dispelled! Do you have any others we can add to our list?
Or maybe you’ve heard something and you’re not sure if it’s true or not? Comment below and let’s bust as many myths as we can!
Ali G – Coach
The PT Studio