Unpopular Truths
When it comes to fitness, exercise and strength training, there are a TON of misconceptions, myths, beliefs and practices that continue to be both popular and ineffective as ever. IT CAN BE SO CONFUSING!😐 As a consumer, you are guided by social media, magazines and even trainers with programs that target specific areas, like that “muffin top” or “inner thigh”. Or promises to "tone those abs, sculpt that booty, melt that fat!"
The reality is, these tactics are just another way that the fitness industry takes advantage of your desire to lose fat or "tone" specific parts of your body. In fact, they are almost exclusively advocated by companies or individuals aiming to sell a product or service. So here are the TOP 3 (of many) UNPOPULAR TRUTHS when it comes to your fitness:
You can’t pick and choose where you lose fat.
Spot reduction doesn’t work because it usually targets muscles that are relatively small, through exercises that are relatively insignificant, regardless of how much you “feel the burn” when training them. Simply put, fat loss in a specific region cannot be targeted by building the muscle around it.
The distribution of fat cells is actually hugely attributed to your genetics and aside from surgery, fat cells cannot be “melted” or disappear, they can only shrink. Unfortunately, the first place you gain weight is usually the last place you will lose it.
Steer clear of workouts labelled as "thigh thinner" or "six-pack abs”. Just forget about too many body part exercises all together. Instead, focus on total body compound or functional movements that have been scientifically shown to be more effective in overall weight loss, fitness, strength and energy expenditure.
As difficult as it may be to admit / accept, doing more squats won't help you lose weight around your thighs. Spot reduction is a hoax.
Feeling the burn does not mean an exercise is more effective.
The burning sensation sometimes felt during a workout is simply a chemical reaction that takes place during some types of training intensities. The burn is caused by the build-up of lactate in the muscle, whereby your body is creating lactic acid faster than it can process it. The burn can sometimes be unavoidable and as you become more fit, your body will actually adapt to clear lactic acid faster and more efficiently!
In reality, some exercises may elicit a tremendous burning sensation, yet have very limited benefits, while other exercises that do not cause this sensation may be significant contributors toward your goals.
For example, booty bands are a great tool to be used during the warm-up, activation or even burnout phase of your workout, but if you’re seeking glute gains — you’ll see far more results from exercises like the squat, lunge, deadlift or step up.
Instead of chasing the burn, focus primarily on targeting larger muscles through bigger movements that will give you more bang for your buck.💪
There’s no such thing as muscle “toning”.
Muscles cannot go from soft to hard, they only do two things – they shrink and they grow! They don’t TONE.
Firming-up or "toning" of your body is due to two separate and different physiological adaptations in the body:
an increase in muscle tissue
a decrease in body fat percentage
MUSCLE BUILDING + FAT LOSS = definition and shape
The good news is, training with lighter weights is not necessarily wrong because it develops muscular endurance. Bodyweight movements can increase strength and build muscle, through increasing time under tension or progressive overload, allowing you to constantly challenge yourself as your body adapts.
Main take-away? The terms "tone", "lengthen" or "firm "are just buzzwords, they aren't real.
The idea of "toning" was born out of the female fear of "bulking up" which ladies, is just not possible for us without added testosterone. So let's all just stop using this term and focus more on building strength and confidence as part of a balanced exercise routine.
Regardless of it all, DO WHAT MAKES YOU HAPPY.😁 And as always, any movement is better than no movement and it’s even more important to move in a way that you enjoy. If it makes you feel better to train the smaller muscles or do a million crunches, save it for the end of your workout, if you have time or energy. If you love slapping on that booty band and doing donkey kicks and fire hydrants, then go for it! But if anyone tells you that a workout will “tone” your body, run far far away. What fitness myths should we debunk next? Hit up the comments with your suggestions!