Myth 1 – Your cardio machine is counting the calories you’re burning.
Caloric burning depends on one’s age, fitness level, BMI and sex. Different sexes at different fitness levels and BMI’s burn calories at different rates. Some machines don’t even ask for weight or sex.
Myth 2 – Heart rate monitors will let you know how hoard you’re working
Monitors can falter depending on what kind of exercise you’re doing. Your own body is better at telling you how hard you’re working. You can measure how intensely you’re working out depending on whether you can talk in full sentences, short phrases, or barely able to muster a few words.
Myth 3 – Your weight is the end all, be all
Your weight has little to do with your fitness level. Muscle weights more than fat, so it’s common to see an increase in weight when performing lifting regimens after a few weeks. Measure by seeing how your clothes fit and how you feel overall.
Myth 4 – Low intensity exercise burns more fat
The more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat, but you burn more calories. Your body digs into the fat after it has burned all the carbs.
Myth 5 – Chug a protein shake after your workout
While protein shakes are good for emergencies, they are a very low quality processed product. The best way to get protein is through foods like turkey, beef, yogurt and nuts.
Myth 6 – You can spot reduce for tight abs or toned arms
The more repetitions you do, the more muscle memory you enable. This reduces the effectiveness of your workout and causes your body to burn less fat. Working out all body parts will reduce muscle memory and increase calorie burn, which will translate into fat burn.
Losing pounds and burning fat happens when you have a caloric deficit. However, intense caloric deficits works the opposite way. Muscle need to feed, so your food intake should consist of a balance of fats, proteins and carbs.
Myth 8 – Cardio is the only way to lose weight
Cardio is good for the heart and increases endurance, but is not the best way to burn fat. Some muscles have higher energy stores in them, the body will actually begin to feed off those after extended calorie refines, rather than fat. 10-25 minutes of cardio will give your heart what it needs, without causing your body to start feeding off of muscle.
Myth 9 – You have to do cardio in the morning on an empty stomach in order to burn fat
Your body’s metabolism is at its lowest in the morning because you haven’t eaten for 8 hours. Eat a balanced breakfast and you will be able to exercise longer and your body’s metabolism will already be working.
Myth 10 – Drinking ice cold water burns fat
There is no proof that cold water will shock your system and force your body to burn fat in order to stay warm. However, drinking room temperature water will have the exact same effects.