Four Fitness Myths To Avoid In 2022

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With so much information (and misinformation) out there about fitness and nutrition, it can be difficult to decipher anecdotal evidence versus total BS versus peer-reviewed scientific studies. It’s important to remember that the way you and your body react to certain protocols can be very different from that of a social influencer whose job it is to give you the best pre-workout or muscle building exercises. Sell ​​supplements like protein powder.

“I’ve received numerous inquiries on social media asking about the exact diet or exercise regimen that Ryan Reynolds or Sebastian Stan have been using Dead Pool or Winter soldier“Says celebrity trainer Don Saladino. “The thing is, and I make sure to explain this – these programs were tailored to these guys and their goals. Just because it helped Ryan or Seb doesn’t mean it will work for someone else. “

When you have a plan and you feel like it is working – even if it is working more slowly than you’d like – stick with it until you plateau or your trainer directs you to change things. You shouldn’t question your approach just because it doesn’t fit something a celebrity talked about on a profile or a science-powered fitness myth. Below are a few to ignore.

1. You have to train hard every day.

If you push your physical limits for days without rest and relaxation, it will eventually lead to injury or burnout. “I would prefer someone to be active when they are not working with me so that they can look forward to our meeting,” says Saladino. “I see it a lot: people use the same formula every day and beat themselves up.”

But remember, days don’t mean staying on your couch. It is recommended to be active – running errands, using recovery tools like a theragun, walking the dog, doing household chores. It’s all OK. But start a 20-minute, high-intensity interval session on a day of rest? Not ideal.

2. Exercising with heavy weights makes you look bulky.

Yes, progressive overload – increasing weight and frequency or repetition during a routine – can lead to hypertrophy (muscle growth). But gaining strength and building muscle doesn’t necessarily turn you into a muscle block, especially if you exercise a few days a week and focus on full-body training rather than body part-specific routines. Nobody looks like a bodybuilder by accident.

3. The best training time is ____________.

The 6 a.m. workout does not happen if you work overnight. The best time to work out is whenever you can incorporate it into your schedule on a regular basis. If you’re struggling to find a time that’s right, you should consider Strauss Zelnick’s method. Take-Two Interactive Software’s president and CEO came to be known as America’s Fittest CEO after putting fitness on the same footing as a business meeting. “This made sure that training was never the first thing that went off my schedule,” says Zelnick. (He’s also kicked booze and hired coaches to make sure he learns the basics and progresses consistently.)

4. If you don’t exercise for more than an hour, you are wasting your time.

The law of diminishing returns applies especially to fitness. There’s no need to work long hours in the gym or on the track just for the sake of it. You are better off being efficient with the time you spend moving plates, and then sticking to good habits like good food and good sleep.

Trends, myths, and celebrity workouts will always be around, even if they can look a little different every few years. The thing is, fitness isn’t all about exercising. Just as much of being healthy and fit has to do with what happens outside of the gym. Here are a few perennial tips that will benefit your everyday life as well as your chosen fitness program.

1. Chill out

Chronic overstress can weaken the immune system and trigger cortisol spikes that can lead to weight gain. Do what you can to reduce your stress levels in healthy and sustainable ways.

2. Stay hydrated

Research has shown that even the slightest loss of fluid can affect performance. In the gym, you feel weaker and tire faster. Are you struggling to drink more water? When you wake up, slam a 250g glass, refill and drink a water bottle at your desk while you work, and have a glass with meals

3. Get enough sleep

The National Sleep Foundation recommends adults get seven to nine hours of quality sleep each night. The benefits of reaching these numbers:

• You will feel rested (you won’t use the lame “I’m tired†excuse to skip a workout).
• Your muscles and tissues have time to regenerate and grow.
• The cognitive abilities (concentration and clarity) are increased.
• Lower levels of leptin, a hormone that signals the body that it’s time to close your cake hole.

Are you struggling to hit the hay? Meditation apps can help, as can a great mattress.

Despite these rules, it can be easy to get distracted by friends, influencers, or celebrities. Ultimately, the best tactic to ignore fitness trends is to focus on yourself. The best way to do this? Keep a training journal.

Here you can write down how you performed certain movements. How much weight? How many sentences? How many repetitions? How did you feel? Was the shape good? Was it better than last week?

Try it once. You can use a notebook or app, which doesn’t really matter, as long as you are detailed and consistent enough to look back and track your own progress or identify points where you are struggling to improve.

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