8 Fitness Myths De-bunked!

Despite the huge online database at our disposal these days and other great sources of information, some myths and preconceptions still hang about the fitness industry. Here I debunk 8 of the most common ones:

1. You need to walk 10,000 steps a day

   Now as I have stated in other posts, incidental movement is great. Walking to work

   or between meetings is a great, healthy way to burn extra calories and all this adds up. But first of all 10,000 is actually quite a lot! And why not 9997 or 10,003...why are we even counting in 10s?.. don't get me started. Truth is, this idea came from a Japanese marketing campaign in the 60s in the lead up to the Tokyo Olympics and now, conveniently, certain fitness watches have adapted this as a baseline goal. If you want to do it, each to their own, it's a lot of walking and will of course be of benefit but most of the fittest people with the best physiques are not 'step counting' and you don't need to either.

2. Carbs are the enemy

   The idea that carbohydrates are the "enemy" is a common misconception. They are actually a vital part of a balanced diet providing essential energy for the body (meaning your workouts will probably be more effective). Some types of carbs such as processed sugars are not always great and this, along with lack of portion control are closer to being the real enemy - while healthy carbs are often the scapegoat.

   
   

3. Lifting weights makes women bulky

   Ok this was inevitably going to be in here and actually I'm happy to say that this myth is on it's way out thanks to the great work of female pts, influencers, and other fitness professionals but it does remain something you hear from women who fear they are the exception. Many men try desperately to bulk up with heavy weights, high protein and calories and some 10-20 times as much muscle building testosterone running through their bodies as women and yet still struggle to achieve it......hence their shock at the idea that a woman will somehow accidentally get there through a few gym visits. It won't happen - instead you will get stronger, improve your shape and perhaps even confidence. The women I have trained have always ended up very happy with this outcome. And as for those exceptionally bulky women you had in mind creating this misconception......let's just say some significant "assistance" has usually helped alter that testosterone level dramatically.......

4. You can 'spot reduce' fat from one area

   The myth we all wish was true! Body fat is lost systematically across the whole body through diet and exercise and while training a particular area can definitely 'firm up' and improve shape in that body part (which all helps), it is still not targeting fat there any more than anywhere else. Most people have stubborn areas but patience and consistency are key.

5. Use light weights to "tone"

   Toning is just building and shaping muscle and the muscle is simply not going to tone or do anything at all for that matter if it's operating in it's comfort zone. Reasonable stress is needed to make the muscle adapt otherwise it won't!

6. The best time to work out is in the morning

   The best time is whenever you can be consistent. What matters the most is finding a time that either fits your routine or when you generally feel best (if you are lucky it's both!) so that you will stick with it.

   
   

7. Crunches and sit-ups are useless and abs are made in the kitchen

   Perhaps my most controversial debunking here (well you didn't want this to get too predictable right?). Yes a six pack is achieved through lower body fat which is mostly diet but those abs, like any other muscle, are going to show up even clearer and stronger if they have been specifically targeted (like your chest will look even better from bench presses and press ups). Yes abs are made in the kitchen, but the very BEST abs are also no stranger to crunches.

   
   

8. Cardio is the only way to burn fat

   Strength training is just as effective for fat loss. While cardio usually burns more calories in real time (though a hard leg day will challenge that theory), strength training builds muscle, which boosts metabolism and therefore helps burn more calories at rest. A balanced routine of both is often best for fat loss. A study posted by Research Gate in 2024 concluded that for those "seeking to optimise their healh, a balanced combination of both cardio and strength training is the most effective strategy".