9 training myths

MYTH 1. THE MORE YOU TRAIN, THE BETTER.

The most commonly heard myth, and a very dangerous one at that. Why? Because overtraining can lead to overtraining and injury after injury. After every hard workout, at least 24 hours of recovery is required, and preferably 48h of rest for the stressed muscle parts. So make sure you strike a balance between activity and rest, listen to your body and don't do anything „by force”, especially if you are just starting out in training.

MYTH 2. CARDIO BURNS FAT BEST.

Popular especially with women ? Cardio does indeed help to burn fat, and it is also good for your heart and circulatory system and your overall fitness, but if you want to lose body fat you can achieve this without cardio too. All you need is well-balanced strength training, which will not only burn fat, but also build muscle and sculpt your physique. Therefore, our conclusion is one - strike a balance between strength training and cardio and have both forms of training permanently in your plan.

MYTH 3. THE MORE PROTEIN, THE BETTER.

Protein is said to have a huge impact on building muscle mass. And while this is true, as everywhere else - it is also important to exercise moderation here. More protein does not necessarily mean better, its over-consumption can lead to significant strain on the kidneys, as well as frequent digestive problems. The most important thing in the diet is to keep the calorie content of meals appropriate (depending on our training goal) and to have the right balance of fats, proteins and carbohydrates.

MYTH 4. FASTING TRAINING BURNS FASTER.

Some people prefer to train on an empty stomach, and maybe it even works for some (or so they claim). But missing a meal, and for a long time, after a full night's sleep means no energy to exercise, and this translates into a much lower training capacity. We strongly recommend that you eat a light meal with an adequate supply of carbohydrates before your workout. This will prevent you from feeling weak and therefore your training will be more effective.

MYTH 5. WHEN IT HURTS IT GROWS.

Feeling discomfort or even slight pain after a workout usually means that the muscles have suffered micro-damage (which is desirable for muscle expansion). But if you don't feel pain after a particular workout it doesn't mean that the workout wasn't intense enough. Firstly, this is a very individual issue and some people simply do not have the proverbial „soreness” almost ever. Secondly, some parts of our muscles are better trained and even hard efforts will not cause us pain after training.

MYTH 6. SWEATING = BURNING.

Nothing could be further from the truth! Sweating during a workout has nothing to do with the amount of fat you burn. Sweating is an individual affliction of each body, some people sweat because of the higher ambient temperature, while others do not sweat when running on a hot day. Pay attention to making your training effective and progressive, but don't overload yourself just because you don't sweat enough.

MYTH 7. WEIGHT IS ALL THAT MATTERS.

Another myth that is often a trap for ladies. Losing body fat is a long process that can be falsified by a simple bathroom scale. Why? First of all, because the introduction of training into daily life results in an increase in muscle mass while reducing body fat, but the scale does not distinguish this. And at that point, we think our work is not working. So the analysis of the results should be approached comprehensively, either through circumference measurements or more specialised tests (e.g. measuring body fat levels, etc.).

MYTH 8. TRAINING IS MOST IMPORTANT.

Training and physical activity should become a permanent part of our calendar, not only if we have figure goals. Simply put, for health and fitness for the long term. But training is not the only important factor in the fight for health or figure. Equally important is a proper diet (which actually accounts for 60-70% of success), the amount of sleep, stress reduction and regular periodic checkups. Too little sleep or an inadequate supply of macronutrients in the diet have a direct impact on your ability to train.

MYTH 9. PROGRESSION IS LINEAR.

If you work equally hard at every workout then you expect the same progress every day, week, month. Unfortunately, it doesn't work like that. Progress is not constant, as there are better and worse periods. That's why you shouldn't give up just because your weight has been stagnant for a week (see point 7) or your waist circumference hasn't decreased. Progress may be seemingly invisible, in the form of a more stable heart rate during training, or a few kilos more on the barbell. But by being systematic you are building form for years to come, so don't give up.