The 5 Biggest Exercise Myths

You'll find all sorts of articles online about what to do and not do when exercising. Often, though, these claims aren't backed by facts, and your feed can very easily fill up with half-truths. We'll make your life easier and debunk the biggest exercise myths.

1. If you're not sweating, you're not doing it right

An argument that has been scaring beginners for decades. You don't have to sweat through four T-shirts and do cardio 7x a week to lose weight or get in shape. Cardio is great for lowering blood pressure, keeping your heart working properly and reducing the risk of osteoporosis, but there are other effective ways to lose weight. It's true that you burn more during cardio than when lifting weights. But with strength training your body keeps burning calories for several hours after you finish. Magic? Not really. Just proof that strength training is worth it.

2. You have to train for hours to see results

If you prefer spending half the day at the gym, nobody should stop you. But you'll get results even if you don't. Shorter high-intensity interval training – HIIT – can help you lose weight. According to several studies, this type of training is more effective than other forms of aerobic exercise.

Want to get in shape? You don't need to lift weights for more than an hour. Of course it depends on your preferences, but if you're lifting heavy, a few exercises per muscle group are enough. If you don't see changes even after 3 months of hard graft, read our article on whether you're making these training mistakes.

3. If you lift weights, you'll turn into a bodybuilder

This misconception has put off many women, who because of it only use the treadmill at the gym. Whether you gain bulk depends on your genetics, diet and training intensity. Strength training benefits anyone who wants to improve their fitness, tone their body or gain weight. Strength training speeds up your metabolism, and in the end you burn more calories than on the treadmill. So there's no need to fear the weights. You can read how much to train and how to plan your workouts in this article.

4. You can lose weight from just one area

“I'd like to lose weight just from my belly, so I'll only train my abs.” A classic myth that's still hugely popular after all these years. Weight loss doesn't work like that – when you lose weight, you lose it from your whole body. In one study, there was no significant difference in the amount of belly fat lost between participants who trained their abs and those who didn't. Sit-ups are great, but they're not the most effective way to lose belly fat. Read more here about how to train your abs effectively.

5. You should only eat a low-carb diet

Food is your body's fuel. Of course you'll lose weight fast if you spend 2 hours doing an intense workout and eat nothing but dry chicken with steamed broccoli. But can you eat that for the rest of your life? The carbohydrates found in grains, fruit and vegetables provide energy for your brain and muscles. Of course, not all carbs are created equal. There's a difference between having a chocolate croissant and quinoa with chicken and vegetables. You should always look at the overall nutritional value and make sure you're not just throwing empty calories into yourself with no fibre, vitamins or minerals.

The internet is a good servant but a bad master. Don't fall for trends and cheap clickbait promising instant miracles. Always check whether a claim is scientifically backed, and only then go for it. And as always, treat yourself to quality supplements like protein, BCAA and good joint support, and get enough rest.

Find out more about how exercise relieves stress.