A few weeks ago, I debunked some healthy living myths in one of my Friday Features posts. At the time, I didn’t include anything about fitness because I don’t have much knowledge of the truth of fitness myths. But today, I’m going to share some with you because I recently got the opportunity to review this book:
Maik Wiedenbach is a two-time World Cup and Olympic-level swimmer from Germany, as well a personal trainer and author. You can learn more about Maik here, but let’s just say he knows what he’s talking about when it comes to health and fitness.
In his book, Maik doesn’t sugarcoat the truth or hesitate to explain why our beliefs are wrong. Maik has his NASM, BSA, and AFPA certifications so his truths are also clearly backed up by science. It’s refreshing to read something so straightforward since most of the fitness advice out there today use plays on words or half truths to sell us on various fads.
If you’re looking for quick fixes, 5-Minute Abs or J-Lo booty workouts, this book isn’t for you. But if you’re serious about your health and fitness journey and want to challenge your pre-conceived notions, I say get it
And because I hate to leave ya hanging here are:
5 (of 101) Fitness Myths that just aren’t true
The titles of these 5 fitness myths were taken from the first section of 101 Fitness Myths
1. Women need different exercises than men
Sure, the average man can lift more than the average woman, but that doesn’t mean women shouldn’t lift weights at all, right? And yes, most men like to focus on upper body and most women on lower body, but again that doesn’t mean it’s somehow wrong for women to work out their chest or shoulders. Instead of focusing on exercises that are ‘supposed’ to be for women and avoiding exercises that ‘only men should do’, why not workout for your body?
2. No pain, no gain
This right here is probably my biggest pet peeve. You do NOT need to constantly be in pain to prove that you’re having a good workout. And this isn’t referencing muscle fatigue and soreness, but real pain. The purpose of our pain receptors is to tell us that something is wrong in our bodies. It is not a signal for ‘just one more rep’. So the next time you’re in pain, how about you take a break instead of overdoing it?
3. Ab blaster, ab roller, ab wheel, the super ab machine
No ab machine can give you visible abs unless your body fat percentage is at the right level. So instead of slaving away at all those ‘best-ab-machine-evers’, work on lowering your BF% and keeping up a moderate ab routine and you’ll see results.
4. You can reduce body fat in a spot
Hey there, pet peeve #2! If you want visible muscles in one specific place, you have to lose weight everywhere and lower your BF% before you can see overly visible results of lifting. No, you cannot lose weight around your middle by doing a million crunches and no, you cannot somehow magically target ‘armpit fat’.
5. Once you stop training all the muscle will turn to fat
We are aware that muscle and fat are two different things right? There’s no way to turn one into another. What generally happens when lifters stop training, is that they eat just as much as they did when they were burning insane amounts of calories. So yes, they end up with an excess of calories and eventually extra weight, but the muscle is still there underneath, just slowly being broken down.
What about you?
Have you read 101 Fitness Myths already? Which myth was most eye opening for you? Any fitness myths to add?
Share in the comments below!
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This post was included in the following linkups: Friday Favorites, #FFavorites, Fitness Friday, Friday Five, Weekly Wrap Up, The Fit Dish
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What a great post! There are so many myths out there, and these really hit on some of the big ones. I’ll have to look into this book! 🙂
Nicole @ Fitful Focus recently posted…Five Favorite Things About the Fitness World
Nice post! I hate no pain no gain! Who likes pain????? Not me!
Have a great weekend!
Mary Beth Jackson recently posted…Let’s Run and Make-up!
I haven’t read that book but those tips are really interesting! I especially agree with the “no pain, no gain” myth. Sometimes the hardest and most essential workouts to do are the “easy effort” ones or recover days! Our bodies DO need that time to recover. If exercise was always painful, I probably wouldn’t want to do it anyways 🙂
Amy @ Life to the Full recently posted…Wild Hog Half Goals
Great article! Thanks for linking up! And I totally agree with the two comments above. Hope you have a great weekend! xo
Heather @ Housewife Glamour recently posted…Friday Favorites #55: Week of 9/19
Thanks so much for sharing these myths, girl! I’ve never read the book, but I’ve definitely fallen victim to a lot of “fitness facts” in the past, only to learn that they were completely BS. These days I’m a lot more skeptical, and basically roll my eyes whenever someone makes absolute statements about diet or fitness.
Amanda @ .running with spoons. recently posted…. salted caramel cookie dough smoothie .
I love this. I agree that men and women can do the same exercises. Not that they should though, the body types are completely different. I don’t know many men and women that want the same physic.
Candace recently posted…Rainy Day Favorites
Great post! I haven’t had the chance to read the book yet but I am looking forward to it in my down time! Looks like I am going to really enjoy it 🙂
Annmarie recently posted…Foodie Friday: Quick & Easy Chili Rubbed Cod with Fiesta Lime Black Rice
Great list of myths, here. There are so many out there, and it’s amazing what people choose to believe sometimes!
Heather Runs Thirteen Point One recently posted…friday five: my favorite songs
Yay for #3 & #4! No matter how many times you say it, people still seem to think crunches are the way to flat abs. Once you get rid of the fat covering your abs, I actually think one of the best exercises is a weighted ball squat – it works the whole kinetic chain!
Whitney @ To Live & Diet in L.A. recently posted…Size Doesn’t Matter
That books sounds great! I totally agree with these, and I think it’s so silly when people think they can target their fat!
Natalie recently posted…Road Trip! Jekyll Island Bound
Great things to think about! It’s amazing how many sayings there are that actually aren’t really true!
Cynthia @ You Signed Up For WHAT?! recently posted…Friday Five: My 5 Favorite Running Photos
I didn’t realize some of the crazy myths were still floating around out there. Fitness really is quite simple 🙂
jill conyers recently posted…The Activia Challenge and a Variety of Flavors
Lol I am guilty of #3 big time! I own everything there is and still can’t find my abs! Maybe I just haven’t found the right piece of equipment yet!?! Haha
Diane recently posted…Friday Five: My 5 Favorite Outdoor Exercise Activities
It’s confusing when there are so many fallacies floating around out there! I am always trying to convince my boyfriend of #2– when we work out together, he always insists on pushing himself (and me) to the max. It makes the workouts so much less enjoyable! I am always trying to get him to see that consistent exercise, that is challenging, but doesn’t kill you, is really best in the long run- because then I actually want to go do it! When I am thinking about the pain he is going to put me through, I want to crawl on the couch and grab my book and bow out!
Michelle @ Vitamin Sunshine recently posted…Layered Green Pumpkin Pie Smoothie
I haven’t heard or read this book, but I can assume that it is very educational…There are so many fitness myths out there these days and it’s scary how many people believe them without doing the proper research. It drives me NUTS, when women tell me they will not lift heavier weights because they do not want to bulk up…They want to tone! That would be my biggest pet peeve myth. 🙂
She Rocks Fitness recently posted…Friday Ramblings…
You picked some good tips. I can understand how people get put off by the no pain, no gain mantra. Thanks for linking up!
Kaz @ Melting Moments recently posted…Weekly Wrap Up – This Old House
GREAT POST! Now if only we could convince people to believe them! Arghhhh!
Davida @ The Healthy Maven recently posted…Some Changes.
Thanks for linking up at The Fit Dish Giselle. It’s nice to meet you! This looks like a great read. I only wish we could spot reduce fat. Bummer. : ) Maybe people make it up because they wish it were true. Take care!
Jessica Joy recently posted…How to flatten your tummy without any extra time
I haven’t read them, but the ones you highlighted here are interesting and good to be reminded about how big an impact BF has on getting fit and tone. Thanks for sharing! I’m a new follower and found you through the fit dish link up 🙂
I am always looking for new things to read. I will have to check this out. I love clearing up those bogus fitness and nutrition myths. There are a ton out there!
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Hooray for debunking these myths! So many people believe all of these, so I’m happy to see people out there actively trying to teach the right things.
Nicole @ Fitful Focus recently posted…Strength Training Playlist
any book with that guy on the front might have me giving it a second look LOL. No pain no gain is such a dumb saying huh?
Deborah @ Confessions of a Mother Runner recently posted…Real Women Move & Skirt Sports Giveaway
the ab thing – nail.on.the.head. if you have a layer of fat on top, no amount of ab targeted exercises are going to do you any good!
Carmy recently posted…Vega Sport Performance Protein Mocha!
Sounds like a fun and enlightening read. It is scary sometimes how much misinformation is out there.
Marcia recently posted…Indoor Triathlon Race Report
Yes to all of these! Especially that women should do different exercises than men. Other than the fact that men have more upper body strength, there is no difference in our muscle fibres and we should all be doing the same exercises.
Bri recently posted…Paleo shmaleo: Why I don’t eat red meat (or much of any animal food, for that matter)
Great post! I keep going back to the top, tho to look at that guy! Holy moley!
Wendy@Taking the Long Way Home recently posted…Challenging
If only I could target certain areas for weightloss, I’d be golden. Haha. It surely don’t work that way!
Ange @ Cowgirl Runs recently posted…10 Tips for Your First Race
I would definitely be curious to hear the rest of the myths. Love the one about the abs!
Sandra Laflamme recently posted…It’s Not Half of Anything! Skirt Sports 13er Race Entry Giveaway.
sooo many myths! i think the most prevalent one is that you can out work a bad diet. you simply CAN NOT! 🙂
Courtney @ Eat Pray Run DC recently posted…My Thursday Triumph vol i
Omg can I buy ad space and put this on the side of buildings, its fantastic!! I hate the idea of spot training and that a certain excise will get you abs. The exercise will probably help strengthen your core = which ultimately will help you IN LIFE! Who cares if you can’t see your abs, strong core = less lower back pain!!
Sam @ PancakeWarriors recently posted…Ashram Yoga Mat {Giveaway}
I always try to tell my sister the one about the abs. She does abs so she can “have abs” and Im like, it’s all about diet! 🙂
Patty @ Reach Your Peak recently posted…My Forever 21 Activewear Picks for May
Stay away from myths and believe in yourself. Do exercises and workout to stay healthy and fit.
Leo Spier recently posted…How to Use Ab Machine: Learn it and do a Workout on it Seriously
Myths are so misinterpretation and are not helpful in being fit. Stay healthy by working out properly.
Exercise keeps me focused on staying healthy and great motivation to do other things in life. I remind myself how good I feel immediately after a workout!
If you’ve set your own health and fitness resolutions, and don’t want to fall into that category, these few simple tips will help you follow through.
John recently posted…How long do you rent a CPAP machine?
Very true, not many men want a women’s physique and vice versa but it is physically possible for men and women to do the same exercises and doing the same exercises won’t necessarily have the same results on women as they do on men, especially when we take things like hormones into account.
Everybody’s favorite love-to-hate exercise! This one might be a little obvious since you throw yourself into a plank position (over and over and over), but it wasn’t until I did 100 of these in one workout that I really noticed they were killing my core (in a good way.)
Passion for fitness. Some tips for making exercise a habit. Find something that brings you joy and helps you forget that you’re even doing exercise. You’ll be surprised at how fast you learn to love it.
Good article to strengthen our mental health, own healing and self care
Getting abs by doing crunches all day is the widest spread myth I have heard followed by you can target belly fat.
Nova Smith recently posted…10 Great Back Pain Rehab Exercises You Should Try
Thank you for sharing this book. With so much misinformation out there, it’s great to hear fitness advice from a real expert. Only when we have accurate information and myths are debunked can we work out responsibly and have realistic expectations. I’m going to have to pick up a copy and learn about the other myths.
Tony Lee recently posted…Kettlebells vs. Dumbbells – Which is Better for Building Muscle?
I think training can be a good idea for a lot of people. Not so many excuses. And there can be a good result with minimal time.
Amit Abhishek recently posted…Are Huffy Bikes Good? What You Need To Know Before Buying!
Amazing myth busting advice. I truly enjoyed your post & looking forward for more such informative articles. Keep posting.
Right its true, I even have buddies who move difficult all day each day and scoff at me for taking days off. If I put complete force all of the time then I will be able to burn myself out and never want to exercising once more. This is one of the best way to understand tat their are separate steps of exercise for both boys and girls.. THANKS FOR SHARING THIS ARTICLE TO US
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