Gym Myths and Facts
5 Common Gym Myths Busted
Misinformation is rife throughout the internet particularly, on social media and subsequently, we get asked a lot of questions about this so called “information” and why it hasn’t worked to help our clients reach their goals. As such, we are debunking some of the most popular gym myths so that you have the best advice on what you should be doing to achieve your goals correctly.
THE VIDEO: Gym Myths and Facts – 5 Common Fitness Myths Busted
Gym Myth 1- Cardio is better for fat loss
This is a popular gym myth within the fitness industry as professionals love to argue over ‘best practice’. But, what are the facts? Weight loss/gain occurs from a negative/positive energy balance, respecitively, in the body.The concept of energy balance is based on the principle that energy cannot be destroyed, it can only be gained, lost, or stored. For the purpose of this blog this essentially, means whatever you do not use will be stored. Our goal when trying to lose fat is to reach a negative energy balance, commonly referred to as a caloric deficit. An interesting fact to note here is that if someone has more muscle mass, they will have a higher resting metabolic rate so more calories will be burned from doing nothing more than existing. So to conclude, whilst cardio based workouts may burn more calories in an individual session than a session of lifting weights, that doesn’t mean it is a more effective mode of training for weight loss. Fat loss is about energy balance and the best mode of training and nutrition is choosing a model that you can adhere to.
Gym Myth 2- No days off / Rest is for the weak
This myth is based upon the idea that more work is better with most surmising that if you take a day off, you will lose all of your newly acquired gains. Unfortunately, this type of myth can have a negative influence on training and there are a whole host of factors that highlight why this is a myth and actually leads to negative results. For this section we are only going to focus on just one factor, which is potentially the most important…rest. Rest is a fundamental part of the training and performance spectrum and is predominantly when all the mechanisms of repair and recovery occur, thus having the largest impact on results. Think bigger picture and long term when designing your training schedule. Things to consider include monitoring training volume, managing fatigue and overloading progressively. The goal is to stimulate not annihilate, train smarter not harder.
Gym Myth 3- Rep range 1-5= Strength Gains, Reps 8-12= Hypertrophy, Reps 12+= Cardio
Training for ‘Insert goal here’ is not as clear cut and obvious as “Do this amount of reps and you will achieve ‘insert goal here’”. There are so many different training variables to consider. These include but are not limited to, Load, Volume, Intensity, Frequency, Exercise Selection, Time under tension and Movement complexity. Take a wholistic approach to training and consider all variables as equally important to training, and all of these variables will dictate the results you see.
Gym Myth 4- Deadlift is bad for your back & Squats are bad for you knees
Squats and deadlifts are considered fundamental exercises and should be included in any weight training program. This does not mean that you need to do heavy barbell back squats and heavy conventional barbell deadlifts all the time, but any derivative such as goblet squats and dumbbell deadlifts are just as appropriate depending on your needs. If you find you are having pain or keep getting injured doing these movements, then something is misaligned in your training program or there is a technical incompetency within the movement pattern. Get yourself a coach who can observe you and correct technical deficiencies and provide sound advice with your training programs to ensure all variables are correct and appropriate to you.
Gym Myth 5- I am too old for strength training
You are never too old to begin strength training. In fact, there are multiple benefits of adding resistance training in your weekly routine as you age. These benefits include, but are not limited to: Reducing the symptoms of osteoarthritis, diabetes, osteoporosis, back pain, and depression; Helping you to manage your weight; Improving your balance and co-ordination; Improving your sleep; and improving your quality of life, particularly if you live alone as you can build friendships at the gym.