Debunking common fitness myths

Crunches will give you abs. Cardio is the key to weight loss. These are two of more than a dozen exercise myths that do more harm than good. Business Insider brought in three professional athletic trainers to debunk them.


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Fitness Experts Debunk 17 Exercise Myths Hey there! Have you ever wondered if the common fitness myths you’ve heard are actually true? In a recent video by Insider Science, fitness experts debunked 17 exercise myths that may be misleading you. Topics covered include whether muscle can turn into fat, the effectiveness of fasted morning workouts, and the importance of rest and recovery for muscle repair. Also discussed is the misconception that cardio is the best way to lose weight, emphasizing the significance of a caloric deficit and balanced diet for achieving weight loss goals.

If you’ve ever been confused about whether crunches give you abs or if sweating a lot means you had a great workout, this video is sure to clear things up for you. Discover the truth behind common fitness misconceptions and learn valuable insights from expert trainers who provide advice on proper hydration, muscle-building without weights, and the importance of finding a workout routine that you enjoy. Say goodbye to misleading information and hello to a healthier, more informed approach to fitness with the help of these debunked exercise myths!

Debunking common fitness myths

When it comes to fitness, there are many myths that can cause confusion and affect your workout routine. One of the most common myths is that muscle can turn into fat. However, it is important to understand that muscle tissue and fat tissue are made up of different cells and cannot convert into one another. Therefore, it is physically and chemically impossible for muscle to turn into fat or vice versa.

Another common myth is that training fasted in the morning is more effective for fat loss. While working out in a fasted state may optimize fat burning during that specific time, the overall effectiveness of training remains the same regardless of when you work out. It is important to focus on your overall calorie intake and exercise routine rather than the timing of your workouts.

Additionally, there is a misconception that building muscle without weights is not possible. However, bodyweight exercises and resistance training can be just as effective in building strength and muscle mass. By incorporating exercises like push-ups, squats, and planks into your workout routine, you can achieve muscle growth without the need for heavy weights.

Tips on how to create a workout plan

Creating a workout plan that fits your goals and lifestyle is essential for success. Start by setting realistic and achievable goals that align with your fitness objectives. Whether you aim to increase muscle mass, improve endurance, or lose weight, having clear goals will keep you motivated and focused.

When designing your workout plan, make sure to include a variety of exercises to target different muscle groups and prevent plateaus. Incorporating cardiovascular exercises, strength training, and flexibility exercises will help you achieve a well-rounded fitness routine.

Consider your schedule and lifestyle when planning your workouts. Choose a time of day when you are most energetic and can dedicate time to exercise without distractions. Additionally, listen to your body and adjust your workout plan as needed to prevent overtraining and injuries.

Debunking common fitness myths

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How to fix your posture

Maintaining good posture is essential for overall health and wellbeing. To improve your posture, practice proper sitting and standing positions throughout the day. Keep your shoulders back, chin tucked, and spine aligned to prevent slouching and reduce strain on your muscles and joints.

Engage in posture corrector exercises to strengthen your core muscles and support your spine. Exercises like planks, bridges, and bird-dogs can help improve your posture by strengthening the muscles that support your back and shoulders.

Strengthening your core muscles is key to maintaining good posture. By incorporating exercises that target your abdominal muscles, obliques, and lower back, you can improve your posture and reduce the risk of back pain and injury.

Healthy eating hacks

A healthy diet plays a crucial role in supporting your fitness goals and overall well-being. Focus on consuming whole foods like fruits, vegetables, lean proteins, and whole grains while avoiding processed foods high in sugar and unhealthy fats.

Stay hydrated throughout the day by drinking plenty of water. Hydration is essential for optimal bodily functions, energy levels, and muscle recovery. Aim to drink at least 8-10 glasses of water daily to stay properly hydrated.

Include a balance of macronutrients in your meals to ensure you are getting the nutrients your body needs. Incorporate carbohydrates for energy, proteins for muscle repair and growth, and healthy fats for heart health and satiety.

Meditation and wellness

Incorporating mindfulness and relaxation techniques into your daily routine can have a significant impact on your mental well-being. Practice deep breathing exercises and mindfulness meditation to reduce stress, improve focus, and promote a sense of calm.

Take time for self-care and relaxation to recharge your mind and body. Engage in activities that bring you joy and help you unwind, such as reading, listening to music, taking a bath, or spending time in nature.

Participate in activities that promote mental well-being, such as yoga, tai chi, or guided meditation. These practices can help reduce anxiety, improve sleep quality, and enhance overall emotional health.

What to eat before/after workouts

Fueling your body properly before and after workouts is essential for optimal performance and recovery. Before a workout, eat a balanced meal that includes carbohydrates for energy and protein for muscle repair. Good pre-workout snacks include a banana with almond butter, Greek yogurt with berries, or a turkey sandwich on whole wheat bread.

After a workout, replenish your glycogen stores by consuming a post-workout snack or meal that includes carbohydrates and protein. This can help refuel your muscles, support recovery, and enhance muscle growth. Opt for options like a protein shake with fruit, a turkey wrap with vegetables, or chocolate milk.

Stay hydrated before, during, and after exercise to maintain optimal performance and prevent dehydration. Drink water throughout your workout and consider adding electrolytes like pink Himalayan salt to replenish lost minerals and support hydration.

Good stretches for body pain

If you experience body pain, incorporating targeted stretches into your routine can help alleviate discomfort and improve flexibility. Here are some good stretches for common areas of pain:

  • Hamstring stretches: Stretching your hamstrings can help relieve lower back pain by improving flexibility and reducing tension in the back of your legs. Perform seated hamstring stretches, standing toe touches, or lying hamstring stretches to target this area.

  • Pectoral stretches: To alleviate shoulder pain, focus on stretching your pectoral muscles to reduce tightness and tension in the chest and shoulders. Try doorway stretches, wall stretches, or shoulder rolls to open up the chest and improve posture.

  • Quadriceps stretches: Stretching your quadriceps can help alleviate knee pain by increasing flexibility in the front of your thighs. Perform standing quadriceps stretches, lunges, or seated quad stretches to target this muscle group and reduce knee discomfort.

By incorporating these stretches into your daily routine, you can address areas of pain and tightness, improve your range of motion, and promote overall musculoskeletal health. Stretching regularly can help prevent injuries, reduce muscle tension, and enhance your flexibility for better movement and performance.

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