Today, I want to debunk five of the most prominent fitness myths. This isn’t intended to belittle your knowledge and efforts in the gym, but to inform you so that you can begin on a path to greater success.
Stop wasting your time believing in the following fitness myths, and you will start feeling a whole lot better in yourself!
Myth 2: Cardio is the only way to burn fat
While cardio can be utilized as a tool for fat loss, it’s likely not the most effective. Strength training has been shown in a variety of ways to be more effective than cardiovascular training for burning fat.
That’s not all!
It also provides a means to build lean muscle tissue and strengthen bones, while also boosting your metabolism which, in turn, will boost fat loss.
Myth 3: Weight training makes you bulky
While this myth largely pertains to a perception held by women, it does pertain to men as well…
Lifting heavier weights does not necessarily result in bulkiness, especially in women. In fact, building muscle isn’t exclusive to weight training. It also requires an immense amount of testosterone, a rigorous calorie-dense diet, and genetics.
In many cases, those who lift heavier weights with fewer reps experience an increased rate of caloric expenditure. In turn, this typically results in lean muscle mass coupled with a reduction in fat, not the other way around.
Myth 4: Stretch before your workout
There are two methods of stretching: Static, and dynamic.
Static stretching requires a lengthy, isolated hold of particular muscle fibers. This loosens the entire bodily structure which doesn’t bode well for exercise. Dynamic stretching on the other hand simply requires short bursts of movement. This form of stretching warms up the body temperature and preps the body for activity.
Static stretching SHOULD NOT be performed before any type of exercise. The only thing that can come from this is injury.
Myth 5: Sit-ups equal six-packs
Sure - sit-ups, crunches, and planks are isolated exercises that can tone the core. However, without the right amount of body fat, the abdominal muscles will never show, no matter how many crunches you do!
A well-defined six-pack requires more than a few sit-ups. To truly have a six-pack, you must follow a strict diet, a structured exercise regimen, and include compound exercises that truly strengthen and build the core musculature. Isolated accessory exercises simply won’t cut it.
There you have it, 5 fitness myths debunked, why make life more complicated than it already is! I'm sure there's more... can you shed light on any? Please leave a comment, it gets a bit quite around here sometimes:)
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By Mark Weeks - Conqueror Nutrition founder and all-round smarty pants:)
If you’re looking to get sweaty and burn some serious calories, this type of training is for you! HIIT has been shown to provide a variety of benefits, however, its most notable is weight loss.
One of the greatest plus points is it's super convenient. All you need is 10-30 minutes a day!
So, what does HIIT stand for? If you’ve never heard of it before, HIIT stands for high-intensity interval training. In short, HIIT is a form of interval training that incorporates cardiovascular exercises coupled with bursts of anaerobic activity like bodyweight or strength movements.
The best part about HIIT is that it can incorporate many different facets (e.g. cardio, bodyweight, resistance bands, and weights). These facets can largely be categorized into the two most common types of HIIT:
Benefits of HIIT
No matter what type of HIIT you choose, the benefits spread far and wide. Below are a few of the most prominent benefits that pertain to fat loss, weight loss, and more.
How to Perform HIIT
Before you go, here’s an example template of a HIIT workout that you can easily incorporate into your exercise regimen. It’s a training method called a ‘Tabata’.
Here’s how it works:
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