There’s always a lot of hype around the New Year when it comes to fitness, but the truth is most people are looking (or at least hoping and wishing!) to up their fitness game year-round. To make sure we don’t waste needless time or go down a path that isn’t productive, we asked Sarah Kusch, trainer for Grokker.com, to outline 10 fitness myths that she thinks everyone needs to know. Here’s what she had to say!
The more you sweat the more fat you lose
According to the Health Care Guys blog, Sweat is your body’s way of cooling itself down. Fat is oxidized in the body and will not vaporize in any 100 degree environment.
Stretch before you work out
Static stretching (held 20-30 sec) before a workout can actually inhibit your performance by decreasing neural stimulation to the muscles and enhancing relaxation. Dynamic stretching and warming up should incorporate movement with similar patterns to your upcoming activity so your body is prepared.
Carbs are bad
Carbs are the body’s primary source of energy and without them, you simply won’t have sufficient energy output. I’m not saying eat a loaf of garlic bread. Choose your carbs wisely and balance them with nutrient-dense foods, veggies, quinoa, legumes, etc.
Just squat…and you’re on your way to Beyoncé’s butt
There are so many variables here, including body type, genetics, diet, other activities, etc. Set realistic goals appropriate to your body and your enjoyment. 500 squats is not a well-rounded fitness program. There are so many more muscle groups we need to hit to lift that booty… not to mention avoid injury.
No pain, no gain
Your training isn’t a national competition each time. Working hard is important but working smart is far more crucial to your overall health and fitness. Listen to your body, know when it needs a push and when it needs recovery. Your muscles actually repair and the magic happens during rest.
The best way to abs is crunches
Why do I still see this so much? Interval training, dynamic core movements with weights, and even just your simple weighted squat done properly will yield abs more quickly and effectively than simple crunches any day. Pair dynamic core movements with clean eating, proper sleep and stress management and you’ll see results in the ab area quite quickly.
A protein bar is a good substitution for a meal
Protein bars are highly processed, unless you make them yourself. A protein bar is ultimately a better treat than say, a Three Musketeers bar. Yes, I compared it to a Three Musketeers bar.
Lifting heavy weights makes girls bulky
Yes, this is the most overused fitness myth of all time. Improper nutrition makes you bulky, not lifting weights. We simply do not have the hormones in our body to look like Schwarzenegger girls without using some sort of crazy supplement. The more muscle versus fat you have in your body, the higher your metabolism rate. It’s just science.
I don’t need recovery; I don’t have any aches and pains
Well, guess what? With that attitude, you’re quickly on your way to injury. You need rest, downtime, regeneration, and myofascial release (self massage, yoga tune up balls, foam rollers, etc.). We don’t gain weight overnight, just like we don’t achieve our bikini bodies the day before summer. The day you start to feel the pain isn’t the day the pain began. Be smart about resting and recovering and listening to your body, and you’ll successfully prevent injury, aches, and pains.