The 3 Biggest Fitness Myths That Need to be Put to Bed
Myth: you have to be sore after training to know it was effective. Whilst DOMS are a sign that you have created the micro-tears in muscle tissue that help create strength and size, you can achieve great results without having to feel this way. Really bad DOMS can be a way of telling you’ve done too much and your recovery will be longer than it should.
What you should do: Training in an area where it’s challenging will usually be generating changes, so don’t think that because you aren’t failing, you’re not doing enough. Leave 1-2 reps in the tank on each set and then max out on your final one.You can spot-target body fat
Myth: You can burn stomach fat or arm fat with certain exercises. Unfortunately, you cannot spot-reduce body fat, your genetics largely dictate where you store fat and where you burn it from. The only way to lose fat from certain areas is to lose fat from everywhere and hope it comes off where you want.
What you should do: You will likely lose fat from your stomach if you lose fat overall, so just be patient. One other thing you can do is spot-improve areas, so if you want a flatter stomach then improving your abdominal strength may tighten things up a bit.Cardio Kills Gains
Myth: Doing cardio will make you lose muscle. This bodybuilding stereotype is one that refuses to go away, despite all the evidence that cardio can actually improve performance and lean muscle. If you are fitter, you will be able to train harder, for longer, and recover faster. All essential factors in muscle building. It will also improve your blood flow for recovery, and keep bodyfat to a minimum, lowering oestrogen and increasing testosterone.
What you should do: Try doing some steady state (moderate) cardio once per week to improve your fitness, and ultimately be able to increase your training volume. Alternatively, try a couple of HIIT sessions per week to hit those bigger Type 2 fibres and get your heart rate up.