Common Misconceptions in Fitness

“Toning target fat areas”- bat wings and tummy, etc.

Many people have an ideal body image in mind that they wish to attain through exercise. Some people forget, however, that “toning” one body part isn’t realistic. A common example of this misconception is working out “bat wings,” also known as that fun, squishy fat pocket that forms over the tricep area in some women. Of course, there are exercises that specifically target this “problem” area, but the best goal in mind is to work your ENTIRE body to gain optimal benefits.

Contrary to popular belief, there is no way to lose fat from just one area of the body. Fat loss is accomplished by working the body vigorously and consistently. 

“Cardio is the best way to lose fat.”

 This is another big misconception perpetuated in the media and seen among gym goers. While cardiovascular exercise is an important component to fitness and losing weight, it is not the primary way this is accomplished. Lifting weights increases metabolic rate, thus yielding weight loss results, at a rate much greater than spending an hour a day walking or running. The key to cardio exercise, is to limit the exercise to high intensity interval training- shorter bursts of very high intensity, that promote lean muscle building, and curb fat gain. Lifting heavy weights and consistently changing up your workout routine for “muscle confusion,” is the best way to ensure you make the most of your workout regimen.

Which brings me to my next point, specifically when women believe…”Lifting heavy weights will make me look bulky.”

Lifting heavy weight, on its own, will NEVER result in a woman looking “bulky.”  Women who frequently lift heavy weights will gain curves throughout their figure, but won’t look noticeably muscular. The only exceptions to this are, unless a woman’s workout is designed for large gains in muscle, if her diet consists of excessive caloric values beyond 3,000 calories a day, or if she takes anabolic steroids.

“I’m very active; I can eat whatever I want.”

Possibly my favorite misconception is when people have told me in the past, that being active means you can frequently cheat and eat whatever you want, without suffering any repercussions. “You’re so lucky, you can eat anything you want and it will never show,” or “If I worked out six days a week, then I wouldn’t have to watch my diet so carefully.” The reason this is such a toxic and negative statement is that it’s simply untrue to our biology. Even a very fit individual needs the basic building blocks to maintain their body’s function. Just because a person may routinely run many miles and/or lift weights, it doesn’t mean they can out-train eating simple carbohydrates, such as donuts, french fries, or ice cream. If anything, an active person needs more nutrients to replenish the macronutrients they’ve expended while working out.

Although exercise is a powerful lifestyle habit in preventing certain cancers, ironically, it’s also known to create free-radicals in the body. Free-radicals are unpaired electrons that are created when the body is under stress, which is the case, even when exercising. Therefore, a person exercising will need more Vitamin C and other antioxidants in their diet to ensure the stress produced by their body from being active, doesn’t turn into long-term inflammation.