Anything Is Possible Fitness

The 8 Biggest Fitness Myths You Still Believe

Here is a wonderful article that dispels many of the myths we’ve all come to believe when it comes to weight loss, strength training and getting into shape. I’ve been saying this for many years, yet there seems to be no shortage of globo-gym trainers and reality-based programs that stick to the same old, tired and out of date ideas about what it takes to get that “celebrity’type” body just in time for summer. So without further adieu, here they are:

1. It’s better to use a machine.

Machine-only based programs train your body in a single, linear motion. These one-dimensional forms of exercise make you more susceptible to injury. Think about it: We live in a multi-dimensional world. Completing multi-joint exercises such as weighted squats, lunges, and dead-lifts will prepare your body better for real life.

 2. Losing weight only happens in the gym.

It takes 250,000 crunches to burn one pound of fat. I believe that 80 percent of all fitness success happens in the kitchen, not the gym. If you spend one hour (or just four percent) of your day working out, you have the rest of you day to nullify your hard work. Nothing you do in the gym is going to combat the rest of the equation when it comes to weight loss. That equation of course includes fitness, as well as diet, sleep, hydration, and stress management.

 3. You can spot reduce.

This is a myth that has withstood the test of time, even after it’s been reported time and again as being completely false. So I repeat, you cannot select certain places on your body to reduce fat. Crunches are not going to target the fat in your core region. Fat is burned through a combination of cardiovascular and strength training that decreases your body’s overall fat content when coupled with a healthy diet.

 4. Running is the best form of exercise for weight loss.

A lot of people think steady-state cardio is best form of exercise to lose weight, but strength training combined with short spurts of high intensity cardio creates more damage on your muscles and thus a better after-burn effect due to more required repair.

5. Staying fit takes up a lot of time.

Speaking of which, science has shown that high-intensity interval training really works when it comes to building muscle and burning calories in less time. Also, there are simple exercises, like jumping rope, that burn major calories in not a lot of time. (One minute of jumping rope burns 11 calories!) The long drawn-out days in the gym are over.

 6. Women will get “bulky” if they lift heavy weights.

This is another misconception that I’ve heard many times over the years and still hear over and over again. Enough! Heavier weights will not make you bulk up and they are not just for men. Reason: Women and men are not created equal. It’s cliché, but it’s especially true when it comes to our biology. Testosterone is a key component to muscle building, and women have up to 20 times less testosterone than men. Because of their low levels, it’s almost impossible for women to get that bulky effect.

 7. You need a gym membership to stay in shape.

Bodyweight exercises and workouts are all the rage lately, and for great reason. You can get a better workout more safely when you use just your body to challenge yourself than when you use a machine or equipment you may not know how to use correctly. Also, this style of exercise allows your body to work on all different planes and challenge muscles from all angles.

8. If it works for her, it’s going to work for me.

Everybody’s body is different. I hear many people talk about a certain celebrity’s favorite workout or quote someone else’s trainer about a new training plan or workout they should try. However, the main reason anyone finds success in their fitness routine comes down to more than just what type of workout they’re doing. It’s because they’ve adapted it into their lifestyle, it keeps them committed, and they’re comfortable with it. Find a workout that does the same for you and you will reach your goals.

Much of this can be done on your own. There’s no real need to join an expensive gym to workout this way. You can do it simply and easily in the comfort of your own home. I would, however, suggest you engage a trainer – at least initially – to help assess your goals and starting level of fitness, and to design a workable program to get you where you want to be. You may want to keep a trainer on retainer to hold you accountable and change things up. Though that’s not entirely necessary it has been my experience that very few people are sufficiently driven to maintain a high-intensity workout regimen over the long run. Most tend to ease up as they get tired – and YOU WILL get tired – but for those willing to keep it up through the long run it will be worth it.

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About Rick Binder, CFT, CES

Rick Binder, CFT, CES is an ISSA Certified Fitness Trainer in San Diego, CA. In addition he is an NASM Corrective Exercise Specialist, a Certified TRX Instructor and he holds a 3rd Degree Black Belt in Hapkido Blend. He has trained groups and individuals to improve their level of fitness and self confidence. For information, rates or to schedule training sessions you can reach him directly at 818-324-0462 or at