“This post contains affiliate links, I may receive a commission if you decide to make a purchase. I only recommend products that I use and love.”
We all have fallen victim to or heard these myths before. When I first started my fitness journey I was guilty of believing these too! I have put together a list of the most common myths when it comes to exercising and nutrition so you can stop hindering your progress now!
1. Spot reduction works
Unfortunately this is not true! Working out and being in a caloric deficit will reduce your overall body fat, but we cannot control where we lose that fat!
2. Lifting weights make women bulky
This is completely FALSE. Women do not have the testosterone levels that men have to support serious muscle mass growth! Honestly trying to bulk up like that is extremely hard and involves intense strength training and eating in a very high caloric surplus!
When you lift weights you are building lean muscle, which will also increase your metabolism so therefore you are going to be burning more calories throughout the day! So ladies get off those cardio machines and hit those weights!
If you are new to lifting weights or aren’t sure what to do in the weight room, I have tons of workouts on my instagram! Follow me @brittanycradduck
3. You have to do tons of cardio to lose weight
You absolutely do not need to spend hours running on a treadmill to achieve weight loss! Spending an hour doing cardio can actually be detrimental to your weight loss! Why?
Because your body will soon get acclimated to that hour of cardio so you will no longer be losing weight, and you will have to keep increasing your time spent on that machine. Nobody wants or has time for that!
I would recommend incorporating cardio 2-3x a week with your strength training program either doing 20-30 minutes of LISS(Low-Intensity Steady State) or doing 10-15 minutes of HIIT(High-Intensity Interval Training)
4. Squats are the best to grow the booty
False! Squats are a compound movement so you are not only working your glutes! You are working your quadriceps, hamstrings, calves, and abdominals! If you are looking to grow your glutes, I would focus more on isolation movements! These include as hip thrusts, glute kickbacks, banded side walks, and cable pull throughs.
If you haven’t already, I would highly recommend investing in resistance bands! These are a must for me every single leg day! I have definitely seen growth in my glutes since I started using them! I got mine off of Amazon and they were super cheap and come with 5 different resistance levels! I have linked them for you here.
5. You cant eat fruit while trying to lose weight
This one is absolutely ridiculous to me! Fruit is NOT bad for you! Yes, fruit has carbs and sugar but its natural sugar, not refined sugar that they put in candy and other junk food! Fruit has a lot of health benefits, so eat your fruit!
6. You need to train abs every day to get a 6 pack
Nope, nope, and nope! Doing endless amounts of ab exercises is not going to get the results you want. Just like any other muscle groups they need rest if you are training them every day they are in an overworked state and this will hinder your progress. So try training them 2-3 times a week!
Also, I hate to say it but abs are made in the kitchen! You're going to need to lose overall body fat to see the definition in your abdominal muscles! Don’t forget to be drinking that H2O; Your body will retain more water if you are not properly hydrated.
7. Carbs are bad for you
You hear it all the time “Don’t eat carbs if you want to lose weight”, “I'm on a low carb diet”. I’m here to tell you that you don't have to stop eating carbs to lose weight! I follow the IIFYM diet(aka tracking macros) where i eat carbs everyday and still have lost 40 pounds! I did an entire blog post about what the diet is and how to get started here.
You want to try to stick to complex carbs such as oatmeal, rice, quinoa, beans, and potatoes! But having a bagel here and there will not ruin your progress! Moderation is key!
8.Exercise machines are better than free weights
Machines are definitely great for beginners or someone who has limitations because of an injury but, I do not think they are better than free weights.
Free weights allow for a better range of motion and help with any strength imbalances that you may have! If you haven’t noticed most machines do not fit your body correctly in which case you may be sacrificing your form and not targeting the actual muscle group you think you are. But, I'm not opposed to using the machine! They definitely have a time and place!
9. Women should only do low weight, high reps
This is totally wrong because to change your body shape you need to challenge your muscles! If you're doing the same weight and amount of reps every time you workout your not gonna see much change! To challenge your muscles you would want to have a healthy mix of low weight, high reps and heavy weight, low reps in your workouts!