Four fitness myths you should avoid in 2022

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Because there is so much information (and misinformation) about fitness and nutrition, it can be difficult to decipher anecdotal evidence versus total BS versus peer-reviewed scientific studies. It is important to remind yourself that how you and your body respond to specific protocols can be very different from a social influencer whose job is to sell you on the best pre-workout or muscle-building supplements like protein powder.

“I have received several inquiries via social media where they asked me if the exact diet or exercise program Ryan Reynolds or Sebastian Stan used for Deadpool or Winter soldier, ”Says celebrity coach Don Saladino. “The thing is, and I’m sure to explain this – these programs were tailored to those guys and their goals. So just because it worked, Ryan or Seb, does not mean it will work for someone else.”

If you have a plan and you feel it works – even if it works slower than you would like – then stick to it until you are on the plateau or your coach instructs you to change things. You do not want to start guessing your approach, simply because it does not fit with something a celebrity talked about in a profile, or some science-based fitness myth. Below are a few to ignore.

common fitness myths to ignore

You need to train hard every day.

Pushing yourself to the physical limit for days without rest and recovery will eventually lead to injury or burnout. “I would prefer that someone be active when they are not working with me, so they look forward to our session,” Saladino says. “I see it a lot: People use the same formula every day, and they just merge themselves.”

But keep in mind that days do not mean you are stuck on your couch. It is encouraged to be active – to run errands, use recovery tools like a theragun, walk the dog, do chores. Everything is fine. But do you want to start a 20-minute high-intensity interval session on a rest day? Not ideal.

2. Training with heavy weights will make you look bulky.

Yes, progressive overload – increased weight and frequency, or repetitions during a routine – can lead to hypertrophy (muscle growth). But gaining strength and building muscle will not necessarily translate into you becoming a muscle block, especially if you train a few days a week and you are focused on total body training instead of body part-specific routines. No one ends up looking like a bodybuilder by accident.

The best time to exercise is when you can fit it into your schedule on a regular basis

3. The best time to train is ____________.

Training at 6 does not take place if you work overnight. The best time to exercise is at any time you can fit it into your schedule on a regular basis. If you have trouble finding a time that works, consider adopting Strauss Zelnick’s method. The president and CEO of Take-Two Interactive Software became known as “America’s Fittest CEO” after prioritizing his fitness to the same level as a business meeting. “It ensured that training would never be the first thing that fell out of my schedule,” Zelnick says. (He also kicked for booze and hired coaches to make sure he would learn the basics and develop consistently.)

If you do not train for more than an hour, you are wasting your time.

The law of declining returns is a real thing, especially in fitness. There is no need to go hard in the gym or out on the court for extended periods of time just for its own sake. You are better served by being efficient with the time you spend pushing the plates around, and then following good habits like eating well and getting good sleep.

tips that never go out of fashion

Trends, myths and celebrity training will always be present, although they may look a little different every few years. The thing is, not everything about fitness is just about training. Just as much about being healthy and fit is about what happens outside of the gym. Here are a few perennial tips that will benefit both your daily routine and your chosen fitness routine.

1. Relax

Being chronically over-stressed can suppress the immune system and trigger cortisol spikes, which can cause weight gain. Do what you can to find ways to reduce your stress in a healthy and sustainable way.

2. Stay hydrated

Research has shown that even the slightest drop in hydration can impair performance. In the gym you will feel weaker and tired faster. Are you struggling to drink more water? Slap an eight-ounce glass when you wake up, fill a water bottle and sip it at your desk while you work, and drink a glass for meals

Get enough sleep

The National Sleep Foundation recommends that adults receive seven to nine hours per day. night with quality shuteye. The benefits of hitting these numbers:

  • You will feel rested (you will not use the lame “I’m tired” excuse to skip a workout).
  • Your muscles and tissues have time to repair and grow.
  • Cognitive abilities (concentration and clarity) are elevated.
  • Lower leptin levels, a hormone that sends a signal to the body that it’s time to close your cake hole.

    Having trouble hitting the hay? Meditation apps can help, and so can a good mattress.

    Try this

    Even with these rules in mind, it can be easy to get distracted by friends, influencers or celebrities. Ultimately, the best tactic to ignore fitness trends is to focus on yourself. The best way to do this? Keep an exercise diary.

    This is a place where you can write down how you performed on certain movements. How much weight? How many sets? How many repetitions? How were they? Was the form good? Was it better than last week?

    Give it a shot. You can use a notebook or an app, which really does not matter as long as you are detailed and consistent enough that you can look back and track your own progress or identify points you have trouble improving.

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