ginaio myths

Four gym myths (that won't go away)

Four gym myths that insist on not disappearing

There are a lot of myths in the gym world, and no matter how much time passes, they insist on not disappearing.

Obviously, we are not going to talk about all of them, this was the topic not for an article but for a book.

We chose four very well-known ones and we are going to talk a little about each of them.

Let's start with our favorite.

Turn fat into muscle

I'm gaining weight and then turning it into muscle!

It's as true as turning meat into fish.

It is impossible to transform fat into muscle, they are two completely different tissues.

If you want to gain muscle mass, you should focus on gaining lean mass, with a minimum of fat mass.

The opposite also exists, and consists of transforming muscle into fat.

When you stop training, those muscles will turn into fat!

No, if you stop training your muscles will not turn into fat.

But it is possible that you will gain fat and start to lose muscle mass.

This is because normally, those who stop training also stop worrying about their diet and stop exercising.

gym myths

Sit-ups to lose belly fat

Sit-ups to lose belly fat must be at the top of the myths of anyone thinking about lose belly.

You can do as many sit-ups as you want, the fat will still be there.

If you do sit-ups and continue with the type of diet that led you to have that fat, it will continue to be present.

Lose belly?

80% kitchen and 20% training.

Oh, and you'll lose fat all over your body, not just your belly.

This doesn't mean you don't need to do sit-ups, you should do sit-ups.

It does mean that losing belly fat involves much more than doing sit-ups.

Change your workout every month

Change your training every month, surprise your muscle!

Do you want to surprise the muscle?

Increase the load!

That's the biggest surprise you can give your muscles.

It doesn't make sense to change a workout in four weeks (or less), your body won't adapt to your training in such a short time.

In fact, adaptations are not necessarily bad.

Certain physiological and neurological adaptations are necessary to get the most out of each exercise, especially the more complex and advanced ones.

And guess what.

In four weeks you won't be able to make the most of these adaptations.

This doesn't mean you should religiously follow the same plan, with all variables the same, for months on end.

You can test certain things, and adapt according to the results.

But radical changes every month?


gym myths
Time to change?

To gain muscle, should you eat A LOT?

…and then some more

To gain muscle mass you must eat more calories than you burn.

This doesn't mean you should turn your diet into a feast seven times a day.

Even if you only use theoretically “healthy” foods.

If your day is spent sitting in front of a computer, and the only exercise you do is 1 weight training session per day, does it make sense to consume 5000 kcal?


This is why each person must have their own diet.

The diet of José, who works in construction and has a fast metabolism, has to be different from the diet of Mário, who works in an office and has a slow metabolism.

Even if your goals are identical.

Furthermore, more calories does not mean more muscle.

After a certain point, it just means more fat.

Final notes

These are just four of the many myths that circulate in the gym.

Avoid these basic mistakes, your results will thank you.

What myths did you add?

What are your favorites?

Leave us your opinion in the comments area!

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