20 Common Bodybuilding Myths Debunked
20 fitness and nutrition myths that are hindering your progress
On the way to a perfect body, it is easy to face misconceptions that sound convincing, but in reality hinder progress. The popular fitness blogger Tatiana Fedorishcheva , better known as Tanya TGYM , knows almost everything about training, proper nutrition and work on yourself in general. At the beginning of her sports career, the girl herself believed in many myths for a long time, and now she has shared 20 of them on her YouTube channel. Take note and don't stumble!
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Myth 1. You can't eat after 18:00
It is believed that refusing to eat in the evening contributes to weight loss. However, in some cases, it will not only not help, but also harm. Because of this regime, a long period of time is formed when the body is starving. And, very likely, an unprepared person will bravely hold out for a couple of hours, and by midnight will reach for the refrigerator.
How is it correct? You can eat after 18:00, but dinner should not be heavy and harmful. It is desirable that it consists of protein products and salads, greens.
Myth 2. You can not drink food
Around this myth, there is still discussion. Proponents of avoiding water during meals believe that liquid dilutes gastric juice and interferes with food digestion.
How to do it right? Drinking food is normal. Only ideally, you need to do this with water, and not with sweet, carbonated drinks. There is one more nuance: fatty foods, which in an amicable way should be completely excluded from the diet, should not be washed down with cold water.
Myth 3. You can't eat after exercise
Unfortunately, this myth is spread even by some trainers in fitness centers. And yet it is a mistake to think that food will ruin all the results of work in the gym, and if you are hungry, fat will certainly begin to be burned.
How to do it right? After an intense training, you should definitely have either a full meal, or at least a snack.
Myth 4. Fat is always bad
Hence the popularity of low-fat or low-fat foods. Especially among girls who are just starting to lose weight and have not figured out much by trial and error.
How to do it right? Do not avoid fat in your diet. Correct, healthy fats are important in any diet, especially for women. They are sourced from fish, avocados, olive oil, nuts.
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Myth 5. Protein is always good
We admitwe decided to tell you about this myth ourselves, inspired by the previous ones. Proteins are the main building blocks of muscles and tissues in general. However, it is a bad idea to try to fit as much protein as possible into the diet, limiting the amount of fats and carbohydrates.
How to do it right? Excessive consumption of protein leads to intoxication of the body, disruption of carbohydrate metabolism, increased fatigue, kidney problems and other unpleasant consequences. To avoid this, you need to combine all the necessary components in the diet: proteins, fats, and carbohydrates. You should look for them not in junk food, but in high-quality food.
Myth 6. Without sports nutrition, there will be no result
If you visit a gym, you probably at least once worried that Without protein, your results will not be impressive: you will not be able to lose weight or gain muscle mass.
How to do it? Of course, sports nutrition complements your regular diet well, but the key word here is complement. You can do without protein if the menu is thoughtful and of high quality, and the workouts are regular and imply a constant progression.
Myth 7. You shouldn't drink during training
Tatiana noted that the myth about drinking regimen is most often heard from girls who were recommended by a personal instructor. In response, the blogger advises: Run from this coach!
How to do it right? Dehydration during exercise is extremely dangerous, because we sweat and the body loses fluid. Every 10-15 minutes of training you need to drink plain water or, if necessary, slightly diluted with BCAA.
Myth 8. Gym for men only
It may sound messy, but in a large number of girls believe this statement in truth. In their opinion, iron simulators, dumbbells, weights and a barbell will certainly make the figure masculine.
How to do it right? It is better to get rid of prejudice towards any types of training and not divide sports into male and female. If you like running, doing aerobics - keep up the good work. And if you're attracted to strength training with weights, forget about stereotypes: the body won't get pumped if you don't want to.
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Myth 9. Libra always speaks the truth
Many are used to focusing on the readings of the weights when losing weight or gaining muscle mass. And when the numbers start to jump and, moreover, periodically increase, we are unwittingly upset.
How is it correct? The readings of the scales can be deceiving. Taking two girls with the same weight as an example, you will be surprised how different their physiques can be. After all, a kilogram of fat takes four timesfor more space than muscle tissue. Therefore, it is much more reliable to focus on the reflection in the mirror and the parameters in centimeters.
Myth 10. You need to train every day
The idea that you need to train daily to achieve quick results is very intrusive. In fact, without rest, we simply cannot withstand such a colossal load: neither mentally nor physically.
How to do it right? After training, you need to allow yourself to forget about sports for 1-2 days. So the muscles will have time to recover, and you will simply gain energy and mental strength.
Myth 11. Fat is burned locally
If you have dissatisfaction with your body, then there is probably a place on it that does not suit you the most. You can often hear such phrases: I want to remove fat from the abdomen, or get rid of the sides, or make my arms less flabby. But local fat burning is impossible.
How to do it right? You shouldn't dwell on one problem area. It is much more effective to work in a complex manner: include strength training for all muscle groups, cardio load and monitor nutrition in the plan.
Myth 12. The longer the workout, the better
It would seem that the longer the training , the more exercises, reps and approaches you can fit into it. And this is, perhaps, the guarantor of progress! But things are different.
How to do it? The same principle works here as with overtraining - don't overdo it. The lesson should be well planned, and its optimal duration is 40-60 minutes, depending on the complexity.
Myth 13. If you pump your abs more often, you will see cubes faster
In pursuit of relief, it is wrong to focus on daily workouts. So the muscles will not have time to recover, and without proper nutrition, the fat layer will not disappear anywhere.
How to do it right? No wonder they say that the press is done in the kitchen. Of course, you do not need to give up exercises on the abdominal muscles. But you need to understand that the cubes will appear only when the body fat decreases throughout the body. This is possible only with a free diet and a calorie deficit.
Myth 14. Long-term cardio is good
This is a controversial myth. Tatiana said that she studied many scientific studies that talk about the dangers of prolonged cardio for the body, in particular for the joints. However, the experience of professional runners can prove otherwise.
How to do it right? If you are not aiming for the ranks of first-class marathoners, it is better to be guided by the safe principle: everything should be in moderation. Cardio load should be included in the training plan, but only so as not to drive yourself to pain in the side and an overwhelming heart rate. Up to 15-20 minutes of running at an average pace is the best option.
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Myth 15 Sweat is fat
No, this is not a joke. There is an absurd opinion that when we sweat, the body leaves fat along with moisture.
How to do it? In the process of sweating, the body loses only fluid. Right after class, the figure on the scales may indeed decrease by a couple of hundred grams, but this will be explained by the loss of water, not fat.
Myth 16. There is no result without sweat
Another myth concerning sweat. As if without profuse sweating during training, there will be no progress in losing weight.
How to do it right? The process of sweating is individual for each person: some lose a huge amount of fluid during physical activity, while for others, only a bead of sweat appears on the forehead. This does not mean that the second group of people will not be able to lose weight.
Myth 17. For a thin waist you need to pump oblique muscles
The blogger herself used to believe in this statement. Therefore, in the evenings, she rocked the oblique abdominal muscles with dumbbells, performed inclinations with weights. And all this is solely in pursuit of a thin waist.
How is it correct? The waist will not narrow from working out the oblique muscles. The muscles themselves, on the other hand, will thicken and get stronger, especially if you use extra weight.
Myth 18. An exercise machine is more effective than home workouts
This is exactly what fitness fans were concerned about during long-term self-isolation. Since many do not have the advanced equipment at home, which is abundant in the gym, it seems that exercising in your own room is less effective.
How to do it right? When exercising at home, you can achieve amazing results. We were convinced of this in the last two months, and Tanya herself. For five years she has been filming training videos in an apartment. But there is also a nuance: to build muscle mass in most cases, you still need additional weight, so you have to buy either inventory or a gym membership.
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Myth 19. No pain - no result
Perhaps the popular English phrase no pain, no gain sounds too convincing. However, training without muscle soreness cannot be called in vain.
How to do it right? If you performed the exercises well and, accordingly, included muscles in the work, spent calories, this will certainly bring results. Even if the body doesn't hurt after exercise. However, the body gets used to the load over time, so for progression it is necessary to diversify the list of exercises, increase weight, the number of approaches or reps.
Myth 20. There are unVersatile training and nutrition programs
The training programs and diet of the stars published on the Internet are available to everyone. But they are not suitable for everyone. At best, such a universal plan simply will not lead to progress, and at worst it will harm your health.
How to do it right? Load and meal plan should be selected taking into account individual characteristics: goals, physique , lifestyle, presence of problem areas and health status. Especially if you have identified problems, injuries or intolerance to certain products.
A detailed analysis of the myths about fitness and nutrition can be seen in the video clip on Tanya's TGYM channel.
Until then you are trying to understand all existing opinions and get rid of delusions, remember one simple rule: listen to your body and be equal to your personal feelings.