That “helpful” advice you hear at the gym may actually hurt you. We’ll help you distinguish the truth from the myths your gym trainer is spreading.
Myth No. 1- Knees shouldn’t go past to your toes during a squat movement
Debunked: This idea is pretty common in fitness and with the so-called trainers. This is all coming from a study which was done in 1972, in which if the load on the bar increases then joints will face a shear force which will cause an injury to your knees. But the recent literature has proved it if the knees go past to the toes with an upright posture then it won’t harm your knees. Knees not passing your toes can put on high lower injuries. All these Olympic weightlifters perform their lift with their knees past to their toes. I would suggest going deep enough till you’re comfortable and keeping your posture upright to prevent lower back injuries.
Myth no. 2- Fruits make you fat and it contains sugar
Debunked: Fruits contains natural sugar, high in fiber and micronutrients. Fruits contain mostly carbohydrates and if you track fruits in your daily calories it won’t make you fat. Sugar doesn’t directly makes you fat. If you consume and track sugar you will lose weight. In scientific literature, it has been proved that consuming sugar and being on a calorie deficit diet will still help you to lose fat. If you eat beyond your daily required calorie intake then any food you will eat will make you fat.
Myth no. 3- Carbohydrates after 6 pm will make you fat
Debunked: There isn’t any macronutrient timing. You can eat protein or fats or carbs whenever you want. What matters is your daily calorie intake.
Myth no. 4- As a beginner, you need to start your journey from cardio
Debunked: This is so common in a gym, you don’t need to start your journey with cardio. The first day in the gym you should start with body weight exercises and weighted machines. Walking a km on a road is same as walking a km on a treadmill.
Myth no. 5- You need to eat more protein to lose weight
Debunked: If you into strength and physique sports or endurance sports you need to eat protein from 0.6-1g/lb of bodyweight. A 200lb gymgoer man would require 120-200g of protein per day.
Myth no. 6- You need to avoid some foods like Indian bread, rice, etc when on a fat loss diet
Debunked: No you don’t have to avoid any food when you on a diet. You must get 80-90 % wholesome foods, rich in nutrients. Other 10-20 % can be your craving ones like ice cream, chocolates, etc.
Myth no. 7- Diet should be 70% and training should be 30%
Debunked: Both are equally important. To reach your goal, you need to have a strong combination of nutrition and training. Its 100% nutrition and 100% training.
Myth no. 8- Running will help you to lose fat
Debunked: Running isn’t an exercise, it is an activity. It helps you burn calories not fat. Your fat loss directly comes from your eating habits.
Myth no. 9- Doing ab crunches will help you to lose belly fat
Debunked: Doing ab crunches will help you to develop those ab muscles which are hidden behind your belly fat. It will not burn your belly fat. To burn your belly fat you need to follow a structured diet plan.
Myth no. 10: To increase strength and improve body composition you need to do functional training, not resistance training
Debunked: Studies have proved that to increase your strength, muscle mass and build a better body composition you need to do resistance training (i.e. lifting weights). Functional training is good for cardiovascular activity it doesn’t increase muscle mass or builds strength.
Yashovardhan Singh is a fitness coach with GetSetGo Fitness and a former national football player. He likes to keep a no-nonsense approach to fitness by applying scientific literature to provide results to his clients. Reach him at yashovardhan@getsetgo.fitness for coaching