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

              How to Make Learning Fun for Adults 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

              Trending in Beauty

              1 Haircare 101: Hairstyling Tricks for Both Men and Women 2 18 Things You Need To Know Before You Get Your First Tattoo 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 What Your Poop Says About Your Health 5 10 Best Online Shopping Sites I Wish I Knew Earlier

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on January 3, 2020

              The 10 Essential Habits of Positive People

              The 10 Essential Habits of Positive People

              Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

              The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

              1. Positive people don’t confuse quitting with letting go.

              Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

               I will grant myself the ability to trust the healthy people in my life … 

              To set limits with, or let go of, the negative ones … 

              And to have the wisdom to know the DIFFERENCE!

               2.  Positive people don’t just have a good day – they make a good day.

              Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

              3. For the positive person, the past stays in the past.

              Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

              Advertising

              4. Show me a positive person and I can show you a grateful person.

              The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

              5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

              Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

              6. Positive people do not let their fears interfere with their lives!

              Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

              7. Positive people smile a lot!

              When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

              Advertising

              8. People who are positive are great communicators.

              They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

              9. Positive people realize that if you live long enough, there are times for great pain and sadness.

              One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

              10. Positive person are empowered people – they refuse to blame others and are not victims in life.

              Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

              How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

              Advertising

              I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

              Featured photo credit: Janaína Castelo Branco via flickr.com

              Read Next