NutritionTraining

Four gym myths (that don't go away)

Four myths of gyms 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, that was a topic not for an article but for a book.

We chose four very well-known and we will talk a little about each one of them.

Let's start with our favorite.


Turn fat into muscle

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

It is 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 must focus on gaining lean mass, with minimal fat mass.

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The opposite also exists, and consists of turning 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 gain fat and start to lose muscle mass.

This is because normally those who stop training also stop worrying about food and stop exercising.

gym myths


Sit-ups to lose belly

Abs to lose belly should be at the top of the myths of those who think about losing belly.

You can do the sit-ups you want, the fat will remain there.

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

Losing belly?

80% cooking and 20% training.

Oh, and you're going to lose fat all over your body, not just your belly.

This does not mean that you do not need to do sit-ups, you must do sit-ups.

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


Change training every month

Change your workout 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 workout 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 in the most complex and advanced ones.

And guess what.

In four weeks you will not be able to take full advantage of these adaptations.

This does not mean that you must follow the same plan religiously, with all variables equal, months on end.

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

But radical changes every month?

Do not.

gym myths
Time to change?


To gain muscle you must eat A LOT …

… and then some more

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

This does not mean that you should turn your food into a banquet seven times a day.

Even if you use only theoretically "healthy" foods.

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

Do not.

That is why each person must have their own diet.

José's diet that works in construction and has a fast metabolism has to be different from Mário's diet that works in an office and has a slow metabolism.

Even if your goals are identical.

In addition, more calories does not mean more muscle.

From 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 are grateful.

What myths did you add?

What are your favorites?

Leave us your opinion in the comments area!

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