Don't Waste Your Time Doing The Wrong Things

Whether you're a beginner to working out or a seasoned gym rat, the massive amount of fitness information flooding the web and elsewhere can be overwhelming, contradictory, and misleading. Don't waste your time and risk setbacks and injuries by following the wrong advice. Here are 10 workout myths to ignore and 10 tips you should follow. 

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1. No Pain, No Gain

You're probably familiar with this expression whether it was shouted at you in a traumatizing way by your gym coach or you only heard it in passing. If you're feeling pain when working out, it's likely a sign you're doing an exercise incorrectly and are on your way to injuring yourself. 

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2. Lifting Weights Makes You Bulky

Men and women will often hear this argument coming from different perspectives as women generally don't want to bulk up and men desire it. However, strength training offers an array of benefits outside of gaining muscle. For women, due to female hormones, it's more likely to lead to increased muscle tone than bulkiness. 

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3. It's Best To Exercise On An Empty Stomach

You may have heard that exercising on an empty stomach is better for weight loss. However, it's best not to exercise on an empty stomach as it can cause your blood sugar to drop, resulting in fatigue and lightheadedness. It also doesn't help you lose weight any faster. 

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4. Stretching Before Exercise Prevents Injury

The role of stretching before exercise is often misunderstood. Static stretching actually does little to prevent injury and has been linked to a slight decrease in performance. 

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5. Carbs Are The Enemy

Low-carb diets for weight loss have been all the rage lately. However, it's important to remember that carbohydrates are essential for energy and not all carbs are created equal. While refined carbs can lead to fat gain, complex carbs like whole grains, fruits, and vegetables provide essential nutrients. 

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6. Cardio Is The Only Way To Lose Weight

While cardio burns calories, lifting weights a few times a week can actually be better for losing weight. This is because building muscle helps you burn more calories. 

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7. The More You Workout, The Better

You don't need to spend hours on end at the gym to see results. It's more about the intensity and the quality of the workout.

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8. You Need To Have Protein Directly After A Workout

There's a common myth that you need to have protein within 30 minutes after a workout. While it's important to get enough protein to repair your muscles, it's your overall daily intake that counts. 

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9. You Can Target Fat Loss

Spot reduction is the idea that you can burn fat off a specific part of your body by working out that area. However, that's simply not possible. We can't control where our body burns fat from.

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10. More Sweat Means A Better Workout

Sweating is your body's way of regulating temperature and while it helps burn calories, it's not a good indication of how hard you're working. Working out in hot weather or heavy clothing won't help you lose weight any faster as you just drink back what you lose. 

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Now that we've covered the common misconceptions you can ignore, let's go over the tips you should actually follow. 

1. Mix Cardio & Strength Training

Weight training increases your muscle mass while cardio burns calories. Combining both in a workout regimen as long as they aren't performed back-to-back allows you to benefit from both. 

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2. Fuel Your Body Properly

Eating a balanced diet of protein, carbs, and healthy fats is essential to supporting your workouts and recovery. Eating healthy meals during recovery improves energy by providing your body with the right fuel. 

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3. Track Your Progress

Using a fitness app or a log can help you monitor your improvement, and stay motivated, and accountable. This can help you reach your goals faster. 

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4. Create A Schedule

Creating a structured workout plan helps you maintain a consistent routine. It can help you reach your goals faster and minimize injury risk. 

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5. Prioritize Proper Form

Before jumping into reps, make sure you have your form down. Having the right form reduces your risk of injury and allows you to benefit more from the exercises. 

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6. Set Specific Goals

Before you even start, think about what you want to achieve. Whether it's weight loss, endurance, or gaining muscle, defining your fitness objectives early on can help you devise an effective plan and avoid wasted hours at the gym. 

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7. Prioritize Sleep

You need adequate sleep each night to repair and rejuvenate your body. As an athlete or very active person, you need at least eight or nine hours of sleep each night. 

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8. Superset Exercises

Doing superset exercises is the process of performing two sets of exercises back-to-back with minimal rest in between. It keeps your heart rate elevated, increasing workout intensity, and saving time.

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9. Progress Gradually

Increase the weight, duration, or intensity of your workouts gradually to avoid injuries, plateaus, and overtraining. Focus on long-term progress. 

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10. Make It Fun

It makes it a lot easier to get your exercise if you actually enjoy it. That's why you should make your workouts fun, or as fun as possible by incorporating activities you like. Working out with friends can also help.

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