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10 Fitness Myths vs Truth | Debunked by Doctors

Calories burned by stair climbing

Walking up the stairs is perceived by the body as effort. Even a person who plays sports will sooner or later feel the typical tension in the muscles. 

If you have reached the point when simply walking up the stairs is too easy for you, use weights or try skipping one or two steps (if there are no medical contraindications).

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10 Fitness Myths vs Truth | Debunked by Doctors

10 Fitness Myths vs Truth | Debunked by Doctors

https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/10-fitness-myths-vs-truth

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Key Ideas

Pain after workout

Over time, the body adapts to a given workload, so the number of microtraumas — the reaction of your muscles to unusual strain that causes post-training pain — is reduced as the muscles become stronger.

Experts don’t advise exercising through growing muscle pains. It is necessary to stop and monitor your condition.

Exercise vs. Diet

Fitness coaches all over the world are unanimous in their opinions that success in building a beautiful body is 30% dependent on exercise and 70% on nutrition...

Exercise vs. Diet

Fitness coaches all over the world are unanimous in their opinions that success in building a beautiful body is 30% dependent on exercise and 70% on nutrition.

However, even the most rigorous workout can only cover the caloric value of one chocolate bar, at most. 

Women looking manly with muscles

Responsible for muscle size, raspy voice, body hair and other masculine attributes is the male hormone testosterone. There is 15–20 times less testosterone in the female body than in the male body. 

It takes much more time and frequent effort for women to tighten the muscle tissue. 

Targeted fat loss

Everyone stores fat in different body parts, which is determined by one’s sex and genetics. The fat deposits are also reduced unevenly.

Workouts aimed at certain body parts won’t help because while they do help burn calories (which indirectly affects the process of losing weight) and build muscle, they don’t affect the fat cells in the target part of the body.

Not eating after a workout

If you don’t eat for at least half an hour after a workout, your body won’t receive any fuel and will be forced to get by with its reserves. This will slow down recovery, and you will feel muscle aches and fatigue for much longer. 

You can and should eat after a workout, but the main thing is to approach it wisely.

Cardio to lose kilos quickly

The main principle of losing weight is burning more calories than you consume during the day. 

If your goal is to see a smaller number on the scales and achieve and maintain a slim figure, add strength training. It increases your metabolic rate and triggers increased calorie burning, even at rest. Combining aerobic and anaerobic exercises will be the most efficient.

Daily workouts

Your muscles experience microtraumas during workouts and then grow and get stronger on rest days, which is why it is so important to set the right activity pace. 

The number of workouts depends on your fitness level. If you are a beginner, try exercising every other day or at least twice a week. 

If you have been exercising for a long time, let yourself rest at least once a week.

Working out on an empty stomach

There is no proof that it helps burn more fat. Besides, after training on an empty stomach, you may feel weak and dizzy.

The body needs fuel to build muscle and burn calories. Be sure to have a snack 45–60 minutes before working out.

Excessive sweating and losing weight

If you sweat profusely and drink little, you can indeed lose several ounces (hundred grams) due to body dehydration, but this has nothing to do with reducing fat deposits. In addition, the effect of such “weight loss” is very short-term. 

To lose weight, it is important to monitor your diet, maintaining a small calorie deficit and exercising to a slight fatigue, without exhausting yourself beyond measure.

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Toning muscles

Your muscles are already toned or you wouldn’t be able to move around. They’re just not visible because of the layer of fat covering them.

Different exercises for men and women

Both sexes have the same body structure but different hormonal make-ups which may mean a difference in muscle strength but does not mean they should work out any differently. 

“Men tend to focus on abs, chest and arms, and women tend to focus on gluts and legs,” Maik Wiedenbach notes. “They’re each forgetting one half of their bodies.”

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Calories In Calories Out Principle Is Out
Calories In Calories Out Principle Is Out

This myth is usually followed with “X makes you fat, not calories”. That X is usually a macronutrient such as carbs or fat. Sometimes it’s a chemical found in the foods.

Eating Small Meals And High Metabolism

The rationale behind this myth is the fact that when you eat, your energy expenditure goes up during digestion. 

The problem with this myth is that the amount of extra calories you burn during digestion is directly correlated with the calories you consume. That means eating ten 200 Calorie meals increase the metabolism at the same rate as eating two 1,000 Calorie meals.

Diet Sodas And Weight Gain

Although there are many potential health effects of diet sodas and artificial sweeteners, weight gain is not one of them. Your body can’t store fat out of nothing.

For some people, consuming certain beverages may trigger a craving for another food. If you know when you drink diet soda, you are going to crave some other food, avoid it.   

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Sore Is Not Always Good

While it feels satisfying to have sore, aching limbs, and a sign of a good workout. This is entirely unnecessary and one can eliminate the soreness by doing slow reps, or avoiding eccentric (muscle...

Heavy Lifting For Bulk

One can get stronger by increasing the size of the individual muscle fibers, and by recruiting more of the muscle fiber to work together when needed. 

A bulky body is also considered a negative in certain sports. Getting bulky is a specific, targeted training which includes high-volume exercises, calorie intake, and protein supplements, and cannot be attained by simply lifting heavier weights.

Using Scales

Scales are actually useful in providing you with information about your general progress and direction.

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