In the age of social media, there is just so much information about fitness. However, not all of
it is necessarily true, and it can be hard to decipher what is real or fake. From fad diets to logical fallacies, it can be hard to know what advice is true and what is plain wrong. In this post, I will break down some of the most common fitness myths.
Myth #1: Heavy vs Light Weight
One of the most common myths, especially when beginning weight training, is the myth of heavy versus light weights. The myth goes that if you lift heavy weights for a few reps, you will build size and strength, whereas if you lift light weights for many reps, you will tone your muscles and appear leaner, building muscular endurance. While this is factual, the problem is many people take it too literally. Lifting light does not mean being able to do 25 reps and still have energy. It should be around 12-15 reps. Lifting heavy doesn't mean hitting your maximum weight every day. Instead, you should focus on getting 6-8 reps. In both situations, you should struggle to put up the last rep or two. That is how you know you are at the appropriate weight for yourself.
Commonly, people are afraid to become bulky from lifting too much weight. However, it takes time and intention to become bulky. Becoming bulky also has to do with diet and pushing hard in that 6-8 rep range. You won't miraculously look in the mirror one day and see the body of John Cena staring back, I promise. So, if you want to build a lean, toned frame I would recommend aiming for the 12-15 rep range. That will help you tear enough fiber for muscle growth, without the "bulk" effect.
Myth #2: You can eat whatever you want if you exercise
A common mentality is that going to the gym is a license to eat whatever you want. This is 100% not true. For starters, if you are trying to lose weight, eating junk or bingeing after going to the gym is going to negate that, or even worse, cause you to have an even higher calorie surplus than before. It's said that only a portion of weight loss takes place in the gym; the rest is about lifestyle choices. Since working out does cause you to be hungry, it is ok to eat more than before. However, it is important to consider what it is you are eating. Am I eating more grilled chicken or more Chips Ahoy? Make sure what you put in your body is still healthy. Not only will this help with weight loss goals, but it is also good for your health. Our bodies aren't made to process junk food, so whether or not you burn that calories eating more junk will still have a negative effect on your body. If you are starving after your workout, instead of heading straight to the cabinet, have a protein bar. If you are still hungry after that settles, eat a healthy light meal instead of snacking.
The same applies to those trying to put on weight. While I will cover this in a later post, this relates to what is commonly called "the dirty bulk." The dirty bulk consists of eating a ton of junk food that is high in calories to fulfill a certain consumption goal (which is usually dangerously high). Instead of this, focus on where the calories come from. Are they coming from simple carbs and sugars, or lean meats and complex carbs? Not only does that matter to putting on weight in the form of muscle instead of fat, but it also matters to your health in general. Healthy foods are better for your body in just about every way.
Myth #3: More=Better
A frequent myth around exercise is that more means better. Whether it be more weight, more time, or more speed, more does not always make a workout better.
More weight: More weight can be a good thing if you are not pushing yourself enough during a workout. Also, it's beneficial to add weight when you are going through the beginner gains stage and progressing fast. However, more weight does not always mean better. if you use too much weight, it can affect your form and won't help you build muscle. Even worse, it can lead to an injury. Form should always take priority over weight.
More Time: Having a longer workout does not mean a better one. Spending too much time resting will lead to your muscles cooling down, decreasing the intensity of your workout. It also makes the gym less accessible for those with busy lives. In addition, there is a point where an excessive amount of exercise becomes overtraining, leading to diminishing returns or injury.
More Speed: Doing your reps faster does not mean it is better. Fast reps can lead to what is called micro repping, which is when you do not make the full motion of the exercise, therefore tearing fewer fibers. It is best to do reps in a more controlled fashion, really making sure to stretch the full motion of the exercise without over-extending beyond proper form.
Myth #4: The Anabolic Window
The anabolic window myth is a regular among those trying to build muscle. Many claim that after a lift, you have a tight 30-minute window to consume protein to make it go straight to your muscles, or it is a waste of a workout. This, however, is not the case. While scientists have concluded there is a benefit to having protein right after a workout, it is not as if it is make or break. Some studies have shown your muscles are receptive to protein up to 48 hours after a lift, and suggest focusing more on total daily protein intake instead of the timing of the intake. Studies have also shown that if you had a pre-workout meal, the anabolic window can be open for up to 4-6 hours after a workout. Regardless, in the window or not, protein consumption will help your muscles rebuild, and the focus on chugging down as much protein as possible right after a workout is not as important as it may seem.
Another important thing to note on this topic is the amount of protein you have in one go. It is recommended to only have 15-30 grams of protein at once. Over 30 grams at once is the point of diminishing returns, and will likely not be used for muscle synthesis. Scientists are currently debating how much protein at once is harmful to your health.
Myth #5: Cardio Ruins Gains
Cardio ruining gains is a widespread myth in Gymbro Culture. The idea is that since cardio burns calories, it will prevent those calories from being used to put on mass. This, however, is false. Cardio will not hinder your ability to make gains, as long as you are training the right way. In fact, it may help during strength training. Having a good base in cardio will help you require less rest between sets. It will also help you get in the full volume, especially in the final set or two. If doing cardio takes hours away from your strength training, then you will experience muscle loss. However, cardio a few times a week will not affect any gains. To prevent cardio and lifting from interfering with each other, it is best to separate them. Scientists suggest that depending on the intensity of cardio, weight training can be affected for 6-8 hours after. If you plan to do both in one session, save cardio for last.
Cardio in excess, for instance running cross country, will put a limit on how fast your body can gain and maintain muscle. That said, a normal amount of cardio will not do any harm. Cardio is also very important to overall health. It helps build the immune system, improves heart health, keeps arteries clear, and is a mood booster. Overall, cardio is a key component in maintaining a long-term healthy lifestyle.
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