Advertising
Advertising

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

human-1198045_1280

    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.

    Advertising

    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

    abdominal-998836_1280

      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.

      Advertising

      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

      bodybuilder-646482_1280

        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

        Advertising

        weights-652486_1280

          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

          fitness-818722_1280

            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!

            Advertising

            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

            gym-room-1181816_1280

              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!

              More by this author

              3 Home Exercises To Fix Your Rounded Shoulders In One Month When You Drink Water On An Empty Stomach After Waking Up, These 8 Amazing Things Will Happen 20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks 7 Reasons You Should Thank The Second Language You Learned You’ll No Longer Feel Stuck With Staying Healthy If You Learn This Trick

              Trending in Beauty

              118 Things You Need To Know Before You Get Your First Tattoo 23 Home Exercises To Fix Your Rounded Shoulders In One Month 3What Your Poop Says About Your Health 410 Best Online Shopping Sites I Wish I Knew Earlier 512 Quick And Safe Ways To Get Rid Of A Stye

              Read Next

              Advertising
              Advertising

              12 Best Brain Foods that Improve Memory

              12 Best Brain Foods that Improve Memory

              Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

              But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

              I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

              Here are 12 best brain foods that improve memory:

              1. Nuts

              The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

              Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

              Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

              Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

              Advertising

              2. Blueberries

              Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

              When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

              3. Tomatoes

              Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

              4. Broccoli

              While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

              Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

              Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

              5. Foods Rich in Essential Fatty Acids

              Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

              The body does not naturally produce essential fatty acids so we must get them in our diet.

              Advertising

              Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

              6. Soy

              Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

              Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

              Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

              7. Dark chocolate

              When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

              Take a look at this article if you want to know more benefits of dark chocolate:

              15 Surprising and Science-Backed Health Effects of Dark Chocolate

              8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

              Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

              Advertising

              B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

              Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

              Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

              To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

              9. Foods Rich in Zinc

              Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

              Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

              Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

              10. Gingko biloba

              This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

              Advertising

              It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

              However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

              11. Green and black tea

              Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

              Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

              Find out more about green tea here:

              11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

              12. Sage and Rosemary

              Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

              Try to enjoy these savory herbs in your favorite dishes.

              When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

              Featured photo credit: Pexels via pexels.com

              Reference

              Read Next