Time and again we’ve been introduced to several fitness myths that most of us would have already passed as facts. Not only are these myths misleading, they also deprive us of the proper fitness we are all aiming for.

On this blog post, we’ll be debunking these myths so you can achieve your fitness goals without thinking twice. Below are some of the most popular ones that you should stop believing from this point forward.

1. You need to cut your carbs to lose fat

The simple truth is insulin doesn’t make you fat. Overeating does so consider this myth debunked.

We’ve been led to believe that insulin helps store nutrients in the body through the food we eat. The higher the insulin level, the higher the level of storage.

Since consuming simple sugars can lead to an insulin spike, we all tend to believe that eating lots of carbs will raise our insulin levels and put it on fat-storing mode.

Carbohydrates is an essential energy source for the mind and body. Taking it away may cause more harm than good.

2. You can't get in good shape without supplements

While supplements do help in getting you into good shape, they aren’t necessarily your ticket to a perfect body. Getting in shape is achievable through balanced diet and exercise alone.

Just like anything else in the world, there’s no such thing as overnight or shortcut to success. Getting your ideal body requires discipline and hard work. In short, magic pills don’t exist.

3. Protein intake needs to be sky high

There’s an unwritten rule in life that says “too much of anything is bad for you” and protein intake is no exception.

Most of us seem to believe that we need high amounts of protein to stay fit but the truth is, high protein intake does not promote body fat loss. Most of the time, they’re not even healthy. They can make you overweight, develop type-2 diabetes and cardiovascular diseases to name a few.

4. The more you eat the more muscles you will build

While this sounds more of an excuse from someone who just keep himself from eating, there are people who actually believe it.

This sounds too good to be true, not to mention a bit ridiculous considering the premise. If this were true, we should be seeing more people with toned muscles than overweight ones don’t you think?

5. You can spot reduce fat

This is one of those myths that we know in the back of our minds to be quite impossible yet believe in its possibility. It’s disappointing but it’s just not possible to single out one spot in the body to lose fat from.

The way this works is that you lose fat across the whole body. Not in the waist because you do sit ups, not in the arms because you lift weights and not in the legs because you run everyday. Fat loss affects the whole body no matter how hard you concentrate on one area. That’s just the way it works.

6. The bigger muscle is always the stronger one

Let’s put it this way. When you go to the gym or train, you are after a certain goal. It’s either you do it to get big or you do it to be strong. While the methods may have similarities, training to be big will not necessarily produce the same results when you’re training to get strong.

The difference lies in the number of reps and the weight of the load you carry. A heavy load done in less repetitions will make you stronger but won’t necessarily make you bigger. A moderate weight done in moderate reps in the meantime, will increase muscle mass but won’t necessarily make you stronger.

7. The more you sweat the more fat you burn

Contrary to popular belief, sweating doesn’t necessarily equate to more fat being burnt. It’s just our body’s way of regulating our internal temperature by excreting them out in the form of perspiration.

This is the reason why you need to stay hydrated during exercise because water lost needs to be replaced.

8. You can get abs by just doing abs exercises

This would be good news to me if it were true but just like what we said in myth number 5, you can’t lose fat in certain portions of the body. You can do all the crunches and all the ab exercise you can think of but if your body’s fat percentage is still high, those six packs will never reveal themselves no matter what.

9. You need to do hours of cardio to lose weight

Some people think that doing hours upon hours of cardio will help them lose weight which is totally fine considering the health benefits they stand to gain. Truth be told, it is possible to lose weight even without cardio.

Yes, you hear that right. Losing weight is all about calories. If you burn more calories than you consume, you should be on your way to losing weight.

10. Squatting is bad for the knees

Just to get it out of the way, there are no scientific studies that prove that there is truth in this myth. If you think about it, it sounds ridiculous considering that we do squats everyday when both when we get out of a chair and sit on it.

What’s bad for the knees isn’t squatting perse but the manner in which it is being done. Either you have bad form, poor mobility or an underlying pain that makes it difficult to squat.

11. Intermittent fasting is bad for you

While fasting may not be for everyone, to say that it’s bad is a bit of an exaggeration. In fact, studies have shown that there are a few benefits you gain from doing it like increased metabolism, muscle gain and retention, and fat burning.

Intermittent fasting is not synonymous to starvation and truth be told, not everyone suits it.

12. You'll lose all your gains if you miss a training session

Most people seem to believe that if they miss a day at the gym after religiously following a strict schedule that they’d lose everything they worked hard for.

That’s probably your conscience making you feel guilty but the reality is you can maintain your strength even with a reduced training frequency.

Studies conducted by Graves Et Al showed that toning down your training frequency from 2 to 3 times a week to 2, 1, or 0 times per week resulted in a 70% strength loss in those who trained 0 times but no loss for those who train once or twice a week.

There’s no need to panic if you missed a day or two. There’s no such thing as a perfect schedule anyway especially when you’re working.

13. You have to eat breakfast

How many times have we heard the statement that “breakfast is the most important meal of the day” and that we shouldn’t miss it for the world?

There’s no scientific proof that skipping breakfast can result to lack of energy or reduced function. Some people just get hungry without eating breakfast but to say that it is detrimental to health is taking it a notch higher.

14. You need to change workouts often to confuse your muscles

Okay first things first, your muscles cannot get “confused” because they do not have the ability to think. Let’s get that out of the way.

Kidding aside, while it is true that exercise can become less effective after some time, it doesn’t necessarily mean that you have to change the entire workout itself. An increase in stimulus is just what you need.

There will come a time when 2 sets of 10 reps of 50 kgs will become less effective. When that happens, changing weight should give your muscles a different challenge.

15. You should stretch before you lift weights

This is another myth that people have been led to believe. It’s a popular belief that stretching is supposed to be a requirement before you lift weights as a form of warm up but studies have shown otherwise.

In fact, studies have shown that stretching may actually result in reduced strength which is more of a negative than a positive effect.

16. Losing weight and losing fat is the same thing

If taken at face value, weight loss and fat loss does seem to mean the same but if you look closely, they are two completely different things.

Fat loss is about losing fat plain and simple but weight loss can be the result of losing not just fat but also muscle, water or even hair.

You can lose fat without losing muscle and still look great. You can also lose both and look sick. The point is there is a better way of losing fat without losing muscle. It’s how you set your diet up and conduct your work out that makes the difference.

17. You can out-train a bad diet

How many times have we seen people eat uncontrollably and vow to recover by doubling their training hours? As much as people would like to believe that this is effective, unfortunately, it isn’t.

The simple rule is more calories equals more weight gained. It doesn’t take an additional number of reps or training hours to make up for the lack of discipline.

18. You don't need to train the abs directly

Summer can sure put a pressure on men who’d want nothing less but to take those shirts off and have those washboard abs on display. The pressure can get so high that some would do crunches everyday so they can get the results they want in time for the next beach party.

Muscles need to be trained, stimulated and overloaded for them to grow. You can’t achieve success overnight especially when it comes to building those abs. Just train smart and practice good nutrition and you wouldn’t have to stress yourself out as if you’re beating a deadline.

19. You have to workout everyday to see progress

From the get go you know that there’s no way this could be true because there’s more to life that working out but there are scientific studies that also prove that this isn’t something to be taken as fact.

One such study was done with 7 women and 12 men with an average age of 30. The study focused on the difference between a high frequency training group (those who trained thrice a week and 3 sets per muscle) and a low frequency training group (those who trained once a week and 9 sets per muscle).

The study looked at the effect of training frequency on strength improvement and lean mass. After 8 weeks of training, the study showed a staggering result – there were no mean differences between the groups that were considered significant.

20. You can't gain muscle just using bodyweight exercises

This is an unfounded claim that’s simply preposterous if you think about it. While building muscles with weights and equipment provides a different experience, achieving the same results using bodyweight exercises isn’t impossible either.

Whether you lift barbells or perform bodyweight exercises, the same principles apply when it comes to building muscles. You can still build muscles however, if you train progressively and eat right.