Science may not be perfect, but these three gym fears no longer need to prevent you from getting stronger:
Muscle Myth #1 That Won’t Die: Spot training removes fat in specific areas.
A lot of people make the mistake of thinking that isolating and exercising certain fat areas of their body will help to burn calories in that area more; the most common example are crunches around the stomach. Dr. Carly Stewart says “Fat is burned or lost throughout the body on a more even basis.” In reality, aerobic and anaerobic exercises are the best ways to burn fat, not isolating specific body parts.
Muscle Myth #2 That Won’t Die: The more you work out, the stronger you become.
If you’re not feeling psyched to get in the gym, you’re irritable and not sleeping well and you’re feeling like every workout is a total drain, these are signs you may be overreaching or over-training.
Muscle Myth #3 That Won’t Die: Carbs are bad and will make you fat.
Eating real Paleo food has been equated with a low-carb craze, and it’s made people severely restrict their dietary carbohydrates. In reality, high-intensity training of any kind requires adequate carbohydrates for glycogen replenishment. Eating healthful starches, like starchy veggies, rice* and potatoes is an important part of nutrition people doing high-intensity training.
If you consider any of the above three to be true, you’re not alone. However, these myths may be detrimental to your goals and working against you.
Tuesday was the launch of the Muscle Collective bundle, a collection of 36 ebooks and resources with much more myth-busting goodness about training and nutrition. It’s available for 97% off the total price.
*Note: White rice, a safe starch, is a possible glycogen refuel for athletes with good body composition and good metabolic function. As always, please test new foods for potential sensitivities. I do not recommend starch-dense, relatively nutrient-poor sources like white potatoes, white rice, tapioca, etc. to folks dealing with weight management or metabolic issues.