Are you killing it in the gym but haven’t seen any results?
Have you cut out carbs completely but still can’t lose those extra wobbly bits?
Chances are, you’ve fallen victim to some bad fitness advice.
Luckily, we’re here to help!
The team at UQ Sport have come together to bust some of the biggest fitness myths around AND suggest solutions so you can now be ‘in the know’ with your fitness and nutrition.
Let’s get to it…
1. No pain, no gain
A phrase usually grunted through clenched teeth.
While you should push yourself and aim to extend the limits of your endurance, a fitness activity should NOT hurt. If it does, then either you’re doing it wrong, or you already have an injury, which you should get checked ASAP!
However, pain shouldn’t be confused with muscle soreness, post exercise. This type of soreness – more commonly known as DOMS (that’s delayed onset muscle soreness) – is A-OK but, unfortunately, it’s unavoidable.
2. You HAVE to stretch pre-workout
Have you ever felt weak or shaky after a pre-workout stretch?
This may be because pre-workout stretches loosen your tendons and make your muscles feel less steady.
Our PT Lilly suggests ditching static stretches (e.g. 10-20 second calf stretches) and opt for dynamic stretches such as leg and arm swings.
Not only will your body feel the difference, you’ll also look like a total pro while you warm up!
3. Supp dude! Where’s your protein shake?
Please brace yourself, what I’m about to say may shake up your world…
You don’t actually need supplements to build muscle (GASP! SHOCK! HORROR!).
Although they can help (breathe), a person who is only doing weight training two or three times a week to stay fit can get the protein they need from eating the right food.
According to our PT Lilly, there is no need to go overboard with protein either as you generally only need around 1 gram of protein per kilogram of body weight.
Check out these AIS guidelines for more protein info.
4. You’re not working hard enough if you ain’t sweatin’ out
Do you spend every gym session sweating up a storm?
Well, as it turns out, sweat is not necessarily an indicator of exertion.
In actual fact, sweating is your body’s way of cooling itself. It’s even possible to burn a significant amount of calories without breaking a sweat. Exercises such as walking or light weight training are proof of this!
While a lil’ sweat never hurt anyone, just make sure you stay hydrated during and after your sweat fest!
Want to know more about sweat and how to keep hydrated? Don’t sweat it! We’ve got you covered.
5. Weights make you bulky
Not looking to bulk up? Weights are still for you!
Despite what we’ve all been told, lifting weights will not make you bulky unless you’re making a specific nutritional push and spending a lot of time in the weights room, purposely trying to gain muscle.
In fact, lifting weights has a number of positive effects, including:
- Improved posture
- A trimmer silhouette
- Structural balance
- Reduced risk of injury
- Increased fat loss
- Overall increase in your functional strength
Our guess is that we’ll be seeing you in the weights room!
6. Want to lose weight? Run, run, run
To all the runners out there, boy do I have news for you!
Running is just ONE of the types of exercise that can help with weight loss.
The most important thing to remember when you are trying to lose weight is that your energy output must be more than you energy input.
To burn those extra calories and mix up your workout, our PT Lilly recommends:
- HIIT sessions (such as hill sprints and tabata workouts)
- CrossFit workouts
- Team sports
- Long walks with a friend (yes, really!)
With so many different types of exercise options, you no longer have to slave away on the treadmill.
It’s time to get moving and losing with a workout you actually enjoy!
7. Carbs make you fat
There is this misconception that carbs and fat should be avoided like the plague.
Although it’s true that cutting out carbs and fat will kick start your weight loss, this is only because you are reducing your overall calorific intake, NOT because all carbs and fats are bad for you.
In fact, carbs are an important source of fuel for the body.
However, it is important that we do eat the right types of carbs. Always opt for low GI-carbohydrates such as wholegrains, veggies and beans – you’ll not only feel energised, but you’ll also feel fuller for longer!
So to sum up…
With so much fitness advice available online, it is often difficult to distinguish the good from the bad.
But if a workout or diet doesn’t feel right, it might be time to check your facts.
If you’re ever unsure about anything fitness related or are failing to see results, pop in and talk to our friendly staff at UQ Sport…
We’re more than happy to help get you on the right track!