In the world of fitness and nutrition, misinformation is rampant. While everyone seems to have advice on how to get fit, lose weight, or live healthier, many of these ideas are outdated or simply myths. Worse yet, some of them can hinder your journey to true sustainable health or cause more confusion than clarity.
At our NW Calgary gym, we focus on tried and true health and wellness. Let’s debunk some of the most common fitness and nutrition myths that may be holding you back from true wellness.
1. Lose Weight Fast Schemes
One of the most persistent myths is that you can lose weight quickly and keep it off with extreme diets or supplements, such as juice detoxes and the grapefruit diet. The truth is, sustainable wellness is about long-term habits, not quick fixes.
Crash diets, detox diets, fad diets, weight-loss pills, fat burners, and other supplements often lead to quick but temporary weight loss, and they can be harmful to your physical and mental health in the long run.
Rapid weight loss schemes may work initially, but they often lead to muscle loss, nutritional deficiencies, and weight regain. Sustainable weight loss comes from a classic, balanced diet of carbs, fats, and protein, regular exercise and consistent, healthy habits.
2. The Less I Eat, The More Weight I’ll Lose
It may seem logical that eating less will lead to weight loss, but drastically reducing calories can actually backfire. Crash diets are extreme calorie-restriction diets (e.g., eating less than 1,000 calories a day) designed to drop weight quickly. While they may result in rapid weight loss, they often lead to muscle loss, nutritional deficiencies, and eventual weight regain once normal eating resumes.
When you deprive your body of enough fuel, your metabolism slows down, and your body holds onto fat, leading to potential weight gain. Instead, focus on eating nutrient-dense foods that fuel your body, maintain muscle mass, and keep your metabolism working efficiently. It’s not just about eating less – it’s about eating smart.
We recommend:
- Lean proteins like chicken breast, turkey breast, fish and egg whites
- Healthy fats such as avocados, nuts, salmon, and nut butters
- Healthy carbs such as rice, potatoes, and oats
- Vegetables such as broccoli, cucumbers, lettuce, green beans, and bell peppers
- Low-sugar fruits like berries, grapefruit, and kiwi
3. Cardio is the Only Thing I Need to Stay Healthy and Fit
Cardio is often hailed as the ultimate form of exercise for health and fitness, but strength training is just as important. While cardio helps improve heart health and burn calories, strength training builds muscle, increases metabolism, and improves bone density.
Incorporating strength training into your routine not only helps improve physical fitness but also protects against many common health complications, promoting overall well-being throughout life. There are countless studies to prove that strength training, along with a balanced diet, can prevent:
- Osteoporosis and bone loss
- Muscle loss
- Joint point and arthritis
- Heart disease
- Type 2 diabetes
- Obesity
- Lower back pain
- Cognitive decline
- Falls and fractures
- Chronic inflammation
A balanced fitness routine should include both cardiovascular and strength exercises for overall health and long-term fitness benefits.
4. Carbs Are Bad for You
Carbohydrates have gotten a bad reputation over the years, especially with the rise of low-carb diets. However, carbs are an essential part of a healthy diet, providing the energy your body needs to function, especially during exercise. The key is to focus on complex carbs, such as whole grains, fruits, and vegetables, which provide sustained energy and important nutrients. Cutting out carbs completely can lead to fatigue, brain fog, and a lack of energy for workouts.
5. Training More is Better
Many people believe that the more they train, the faster they’ll reach their fitness goals. In reality, overtraining can lead to injury, burnout, and even setbacks in progress. Recovery and rest are just as important as the workouts themselves. Giving your body time to repair and rebuild is crucial for muscle growth, improved performance, and overall well-being. Aim for balance, not burnout, by incorporating rest days and listening to your body’s signals.
In summary, achieving fitness and nutrition goals is about balance and sustainability. By debunking these common myths and focusing on long-term, healthy habits, you’ll set yourself up for success on your wellness journey.
