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6 Fitness Myths Every Gym Goer Should Know

6 Fitness Myths Every Gym Goer Should Know

Gym popularity has been growing at a steady rate in recent times. Many go to improve their physique, some to increase athletic performance and others just to keep their bodies healthy.

With modern cultural pressures, it’s easy to get caught up in the hype. Seeing others with attractive beach bodies beckon us to head down the gym and sweat it out. Yet, if we are not careful, hitting the gym purely for aesthetic reasons can be detrimental to our health.

Re-evaluate why you are going to the gym in the first place. You want to look and feel healthier right? You certainly don’t want to end up worse off in both departments!

These dangers occur by following bogus fitness myths, depriving you of the health benefits of going to the gym. So let’s debunk the most common ones, setting you on the right path to reach your fitness goals!

1. You Can’t Target or Localize Fat Loss

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    The body is genetically predisposed to store more fat in certain areas. For many, it clings around the midsection and stomach area, giving us an unsightly belly and “love handles”. For others, it’s the buttocks and legs or even shoulders and arms.

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    Unfortunately, these areas of stubborn fat are exactly that, they are the first place to gain and the last to lose it. Many of us have also been fooled into believing we can target fat loss. But sadly, there are no fancy exercises that can override your body’s genetics.

    The best approach is to focus on reducing your overall body fat, using full-body exercise routines and a healthy weight loss diet. You’ve got to be patient, these afflicted areas are often the last to leave!

    2. You Can’t Crunch Your Way to a 6-Pack

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      Performing hundreds of crunches is not going suddenly reveal a glorious 6-pack! In fact, it’s more likely to cause spine and neck problems since this exercise is often performed incorrectly.

      Crunches are never going to burn stomach fat. Unless your stomach is already flat, the first step would be to reduce your overall body fat.

      When you are ready to build washboard abs, use static hold exercises such as planks and bridges. They engage a larger portion of the abs and core, training the muscles more naturally through stabilization.

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      Used in conjunction with a reputable full-body workout routine, you can build a mighty 6-pack and improve your posture without injuring yourself!

      3. You Shouldn’t Ever Focus Purely on Size

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        For those lacking chest definition, focusing primarily on chest exercises may seem like a good idea. After all, a large chest will improve your physique and even improve the respiratory system.

        However, tunnel vision can soon lead to a detrimental muscle imbalance. Without back exercises to compensate, you could end up with rounded shoulders, chest pains and even breathing problems. Worse yet, you could end up looking too far out of proportion!

        Always focus on building a well-rounded physique, only adding a little emphasis on lacking areas. Training purely for muscle size can be a recipe for disaster. Be sure to mix up your training by pushing for strength and endurance too.

        4. Lifting Weights Doesn’t Nessarilarly Build Bulky Muscles

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          This is often a misconception among many female gym goers, who cling to their favorite cardio machines. Yet, lifting heavy weights does not cause explosive muscle growth, for men and especially not for women!

          In truth, large muscles are simply not grown by accident. It requires consistent progression in weight, coupled with caloric surplus diet to support muscle growth. Many men struggle to achieve this balance even when they are trying.

          Genetically, it’s far more difficult for women to build bulky muscles.
          Since their natural testosterone levels are far lower, adding muscle mass is challenging.

          Now you can enter the weight room without the fear of turning into the She-Hulk anytime soon!

          5. Pain is Not Proportional to Gains

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            The key to making physical progress in the gym is to push your limits over time. It’s going to be tough, you’re going to sweat and feel uncomfortably sore at times. Yet, you should never feel pain during any exercise!

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            Pain is an indicator of an injury, pushing through is almost certainly going to make it worse. Even lifting to failure should be used sparingly since it is very taxing on the body. Muscle soreness post workout may come and go, especially if you’re new to an exercise. But don’t ever assume your workout is worthless without it.

            Aim to work harder and push further week-by-week, but do so in a slow, progressive and safe manner. If you feel pain during an exercise, you need to back off and let yourself recover. Otherwise, it could take you out of the game completely.

            6. More Gym Time is Not Always Better

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              Always remember, your body only has a certain capacity for recovery and growth. Pushing beyond the boundaries will only affect your recovery and stall your progress. You need to workout hard strain your muscles, then allow them enough time to recover and regrow stronger.

              Rather than spending hours in the gym, focus on intense 45min to 1-hour gym sessions. Otherwise, you are either not using your time effectively or are training too hard. When it comes to frequency, 3 gym sessions per week with a day between for recovery is ideal for most.

              Unless you’re an advanced lifter who is using specialist routines, it’s not wise to hit the gym more than 5 times per week!

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              Last Updated on January 11, 2021

              11 Hidden Benefits of Using Oil Diffusers

              11 Hidden Benefits of Using Oil Diffusers

              Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

              Read on for 11 hidden benefits of using oil diffusers.

              1. Safe Scents That Make Sense

              Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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              2. Stress Relief

              Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

              3. Improved Sleep

              Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

              4. Appetite Control

              Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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              5. Bacteria and Mold Killing

              When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

              6. Decongestion and Mucus Control

              Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

              7. Mosquito Repellant

              Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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              8. Pain Relief

              While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

              9. The New Anti-Viral

              Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

              10. Improved Cognitive Function

              Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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              11. Money Saving

              With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

              Featured photo credit: Jopeel Quimpo via unsplash.com

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