nutrition and performance book

19. A few Myths debunked
Below are some of the myths around training that you should never listen to!
Eating carbs before bed will make you fat – no! eating too much food beyond your TDEE and
not exercising will make you fat (thermodynamics)
Girls who lift weights will gain too much muscle and become masculine – it takes years to
sculpt muscle for men and women when training naturally.
Fats make you fat – again…thermodynamics
If you don’t use it, you lose it – you can maintain muscle during non-active periods with
correct macro settings and protein intake
You can focus on losing fat from certain body parts – fat comes off equally. Depending on
what type of fat is being used will determine where it comes off first
Cardio is the best way to lose weight – any form of exercise will help to lose weight if you
remain in a calorie deficit
If you don’t feel sore after a workout, then you didn’t work out properly – If you follow the
programs and maintain consistent progressive overload and work till fatigue then you’re doing
it right.
If you sweat you are burning fat – Sweat is water loss created by increasing the body’s
temperature as the heart rate and blood pressure increases. This burns calories. Sweating is a
good indication of how hard your body is working. Depending on how hard you work will
depend on where the calories are being processed from
You need to crunch to create abs – performing compound lifts and working on things like
balance etc. will build a solid core. Crunches will help to give them some depth and definition.
Abs are like any other muscle and will grow using the same protocols
Your genetics determine the size of your calves – yes, but they grow like any other muscle.
As stated above about abs. Just because they are small does not mean you can’t make them
bigger. Train them.
You should workout everyday – if you want to build muscle, stay healthy and de-stressed
then the best place for you is your bed and correct nutrition
To build muscle you need all the protein available – if you eat enough protein dependant on
your body weight and depending on whether you’re in maintenance, bulk or cut mode then
you are fine. Overeating protein can also lead to fat gains due to calorific surplus.
Shakes are a good meal replacement – nothing is a good replacement for wholefoods. Refer
to the restricted diet section
You must stretch before exercising – it’s been proven time and time again that mobilising
before a workout and stretching after is the best way to avoid injury
Muscle turns into fat if you stop training – having muscle will help you burn more fat. It’s
impossible for two completely different compounds to turn into the next. Fact!
Heavy lifting is bad for the joints – incorrect lifting techniques and incorrect rest and nutrition
protocols can affect the body in negative ways. Muscles work together to take the load off
areas such as the knees and elbows etc. Lifting weights can a teach you to use the body
through its full range of motions, thus increasing flexibility around the joints
There you have some answers to statements commonly made. There are multiple reasons for weight
training. All effectively helping the body to stay healthy and fully functional if done correctly,
efficiently and in a safe manner.
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