Co-Movement Gym: A is A Health Podcast S1E2 - Fitness Myths
1. Running/Cardio is required to lose weight: This actually couldn’t be further from the truth. Cardio can spike cortisol levels naturally, and this spike in cortisol exacerbated if the individual does not like long distance running/cardio. While some beginners can develop some lean body mass from cardio, generally speaking muscle mass decreases while doing cardio. We are not saying cardio is bad for people…we are just saying it is not the most efficient way to get lean and have a more muscular physique (if that is what you are after). Resistance training is better for losing weight, because it stimulates both muscle growth and boosts your metabolism. People watching running events normally see runners that are really skinny, and think they must also run to get skinny. This makes sense, right? Well, the sport doesn’t make the physique. People gravitate toward sports because of how they are naturally built. You may say I want to look like those marathon runners because they are so skinny, but this wouldn’t hold true for all sports. You cannot say I want to be 6’7” so I am going to start playing basketball.
2. The more exercise the better: Over training can be one of the main reasons you are not seeing the results you want in the gym and can really halt your progress. Creating a unique well written programing for your goals will allow you to maximize your time in the gym with plenty of recovery time. Focus more on compound movements vs isolations and optimizing your RPE vs maxing out on every lift. Planning in recovery days are very important. You don’t have to sit around doing nothing on your recovery days. Moving more throughout the day in more low intensity ways (like walking) is also a good way to increase weight loss while not overtraining on your off days.
3. Chasing soreness or drenched in sweat: This form of training is not sustainable and leaving reps left in the tank (RPE) can be more beneficial than killing yourself every workout. By not overly damaging your muscles, increasing risk of injury, and ultimately requiring much longer than 48 hrs to recover between sessions.
4. Stretching to increase flexibility vs using Loaded Progression Stretching: If your goal is to increase flexibility, then you need to stretch with a purpose and practice every day. Frequency is key! Moving through the stretch is very important and using loaded progression stretching will increase flexibility. Most people stick to the static stretching they learned in high school, which are not nearly as effective. Depending on the stretch it can take as short as 90 days or even as long as 2-3 years.
5. Weight lifting will make you bulky: Building muscle gives your body shape, and it definitely will not automatically make you bulky. You have to deliberately work towards lifting heavy weights and eating excess calories in order to get bulky from weight lifting. The point is you have to actively try to get bulky from weightlifting, muscle takes up less space than fat and weight lifting/building muscle speeds up metabolism to help facilitate fat loss. Weight lifting is the ultimate choice for achieving a toned appearance.
6. Expecting results by being active vs training with a purpose: Being active is more like play while Training requires a goal/purpose. You can be very active, but potentially never progress toward your goal. This might happen when the activity or exercise you choose don’t align with your goal or values. It is actually better to train or exercise with your goals in mind. This will allow your training to complement what is important to you and ultimately make you continue the cycle of working out in the future.