Discover the truth behind common fitness myths with CTPT! If you’ve ever felt discouraged or confused by conflicting advice on your fitness journey, don’t worry, your local gym is here to help. In this article, we debunk five prevalent fitness myths that may have been holding you back. From the misconception that you must live in the gym to achieve results to the belief in spot reduction, we set the record straight. Let’s separate fact from fiction and empower you to make informed choices on your path to a healthier lifestyle. Say goodbye to fitness myths and hello to progress!
You know the feeling. You’ve been working hard at the gym, day in and day out. But despite your best efforts, you just can’t seem to make any progress.
And to top it all off, people keep telling you that you’re doing it wrong. It’s enough to make you want to give up entirely.
But before you do, there are a few fitness myths that you should know about.
Because, after all, most of the things people tell you may turn out to be complete nonsense.
This is also exactly why we recommend all our clients to follow the fundamental principles and apply methods in order to realize them.
But now, let’s have a look at the five most common fitness myths, debunked!
#1 You Have To LIVE In The Gym
The gym. A place full of fitter, better-looking versions of ourselves that we aspire to and hope to one day become.
A place where we can run on the treadmill until our legs feel like they might fall off, or spend hours lifting weights until our arms feel like they might fall off.
Surely, if we want to see results, we have to put in a LOT of time, right? Wrong.
You don’t have to spend all your time in the gym to see results. All it takes is a few sessions per week, done right.
There are many details to it, but essentially, you have to pick compound exercises and do them in high-exertion sets, close to failure, with 2-3 minutes of rest in between.
Over time, the number of sets, reps, and weight increases.
This causes the body to adapt, and your musculature gets developed.
Do this consistently over years, and you are GUARANTEED to see results.
You don’t have to spend 5 hours per day at the gym.
Just a lot of time, over time.
#2 Cardio Is A Must For Fat Loss
The age-old question of how to lose weight still plagues many of us. And while there are a million fad diets and exercise programs out there promising quick results, the truth is that losing weight is actually pretty simple.
All you need to do is create a caloric deficit, which means you’re burning more calories than you’re consuming.
And contrary to popular belief, you don’t necessarily have to do grueling cardio sessions to achieve this.
Even activities like housework or walking the dog can help you burn more calories than you take in.
So if you’re looking to shed a few pounds, focus on creating a calorie deficit, train with weights to maintain your muscle mass, and give it time.
Don’t sleep on the treadmill.
#3 Weightlifting Is For Men
For years, weightlifting has been considered a man’s sport. But what if we told you that women can benefit from weightlifting just as much as men?
In fact, lifting weights can help women tone their bodies, without making them bulky or masculine.
Why is that? Well, weightlifting helps to build lean muscle mass. This is the type of muscle that gives your body definition and shape.
Women who lift weights often have a more toned and shapely appearance than those who don’t.
Weightlifting also helps to boost your metabolism a bit, meaning that when you have more muscle, your body burns slightly more calories at rest.
So, ladies, if you’re looking for a way to get fit and toned without getting bulky or masculine, lifting weights is a great option.
Get a coach and give it a try! If you’d like to talk to us about it feel free to get in touch.
#4 You Shouldn’t Eat Past 6 PM
The idea that we should avoid eating after 6 pm is a myth that has been perpetuated for years.
There is no scientific evidence to support the claim that eating at night is bad for our health.
In fact, there are several good reasons to eat more at night.
For one thing, night-time is when our bodies recover from the day’s activities.
Eating a nutritious meal helps to replenish our energy stores and promote tissue repair.
If you’re looking to gain muscle and stay healthy and well-recovered, you may want to consider eating a bit more at night.
Just don’t indulge too much and eat within your means!
#5 Spot Reduction Works
The notion of “spot reduction” has been around for decades, and it seems like every new fad diet or exercise program claims to be the key to losing fat in specific areas.
However, the truth is that spot reduction is a myth.
The human body is not capable of selectively burning fat from specific areas.
Instead, when the body burns fat for energy, it does so in a more general sense, leading to weight loss all around the body.
With this in mind, here’s a key message here – don’t focus on reducing fat from specific areas! Focus on eating in a caloric deficit, exercising, and staying consistent with the plan.
This is what will truly bring lasting results.
Meal prep is not just about keeping your kitchen organized; it’s about boosting your overall health and reaping a bunch of other benefits.
You may have already seen our recent article on “Unleashing the Power of Meal Prep: How and Why” bu to reiterate, here’s why meal prepping is a game-changer:
It’s a gateway to a healthier lifestyle.
When you meal prep, you bring fresh groceries into your home and make an effort to have the right ingredients at your fingertips.
It’s a money saver.
With meal prepping, the temptation to eat out or waste food diminishes, helping you save those extra pounds.
What’s more, it’s a recipe for better nutritional intake and overall health, as it reduces eating out, leading to a greater likelihood of eating more fruits, veggies, and a balanced diet.
It’s a time saver.
The initial effort you put into meal prep can save you hours in the following days.
It’s a stress reliever. Imagine opening your fridge to see pre-prepped ingredients that take the guesswork out of meal making. Sounds relieving, right?
Now that you’re sold on the benefits, let’s break down some tips to master the art of meal prepping:
Make it a calendar event. Seems like a no-brainer, but it’s crucial! Schedule meal prep just like any other important task. The truth is, impromptu food decisions can lead to unhealthy choices or overeating. So, do future-you a favor and plan ahead.
Embrace batch cooking. Cook larger quantities of versatile ingredients like grains, veggies, eggs, and meats. Doubling or tripling your favorite recipes is a great way to save time and ensure you have wholesome meals ready for the week. Cook, store, and savor when it’s time!
Create a menu.
Even a list of just three dinner ideas can help streamline your grocery shopping, save you money and time, and reduce food waste. Dedicate time to deciding what to cook for the week, keep a handy list, and let that guide your grocery shopping. You could even start by checking what you’ve got in your kitchen already and plan meals around those!
Sync with your schedule. Use your calendar to ensure your meal prep plan aligns with your daily routine. If you’re out for the evening, plan for a slow-cooker meal or a larger meal earlier in the week that’ll leave you with leftovers.
Remember, meal prep isn’t tied to a specific day – it’s flexible, so if Sunday prep becomes Tuesday prep, that’s perfectly fine!
Make the most of frozen and convenience items. Not all ingredients need to be fresh. Frozen and canned foods like veggies, meats, fish, and beans are perfect for meal prep and can help reduce food waste. Healthy convenience options, like pre-chopped veggies and bagged salad mixes, can be lifesavers (although they’re often more expensive)
Get creative with leftovers.
Turn last night’s dinner into tomorrow’s lunch! Leftover taco meat can top a salad the next day, and you can use leftover veggies or grains in myriad ways.
By now, hopefully, you’re feeling ready to conquer meal prep. Start with a couple of tips, and build from there. Find what works best for you and your family. With practice and time, you’ll start looking forward to mealtimes and enjoying them more than ever before. Happy meal prepping!