DEBUNKING FITNESS MYTHS
In the world of fitness, there is a wealth of information, but also many myths that can lead to misunderstandings and poor decisions. Below, we debunk some of the most common myths, backed by scientific evidence.
Carbohydrates make you gain weight at night
Myth: Eating carbohydrates at night causes weight gain.
Reality: Weight gain occurs when there is a caloric surplus, regardless of the time of day. A 2010 study published in Obesity showed that the distribution of calories throughout the day does not significantly affect weight loss, as long as there is a caloric deficit (Schmidt et al., 2010). Carbohydrates are an essential source of energy, and if consumed in adequate amounts, they will not cause weight gain just because they are eaten at night.
Supplementation is bad for health
Myth: Supplements are dangerous.
Reality: Many studies have shown that certain supplements can be beneficial. For example, protein powder can help meet protein requirements (Phillips, 2014), and creatine is safe and effective for improving sports performance (Kreider et al., 2017). It is important to choose high-quality products and, if possible, consult a healthcare professional or nutritionist.
Cardio is the only way to lose weight
Myth: Cardio is the only way to lose weight.
Reality: Strength training is also crucial. A 2016 meta-analysis in Obesity Reviews found that strength training not only helps burn calories but also increases muscle mass, which can raise the basal metabolic rate (Paton et al., 2016). A combination of both types of training is ideal for weight loss and overall health.
Women should not lift weights because they will look like men
Myth: Lifting weights will make women look like men.
Reality: Women have much lower testosterone levels than men, which makes it difficult to develop significant muscle mass. A 2010 study in the Journal of Strength and Conditioning Research indicated that women can gain strength and "tone" their bodies without looking like men (Rhea et al., 2010).
Strict diets are the best option for rapid weight loss
Myth: Extreme diets are effective for rapid weight loss.
Reality: Although they may offer quick results, they are usually unsustainable in the long term. A study published in the American Journal of Clinical Nutrition showed that severe caloric restriction diets are not effective for long-term weight loss and can lead to nutritional deficiencies (Mann et al., 2007). Effective weight loss is achieved through sustainable lifestyle changes.
Sweating is indicative of fat burning
Myth: Sweating more means you are burning more fat.
Reality: The amount of sweat is not a direct indicator of fat burning. A review article in Sports Medicine highlights that sweating is simply a response from the body to regulate temperature and does not necessarily reflect the amount of fat burned during exercise (Cheung et al., 2016).
Doing abdominal exercises burns belly fat
Myth: Ab exercises reduce belly fat.
Reality: Spot reduction is a misconception. A study by Stieg et al. (2011) in the Journal of Strength and Conditioning Research showed no evidence that exercises targeting a specific muscle group reduce fat in that area.
You should stretch before every workout
Myth: Stretching is essential before training.
Reality: A meta-analysis by Behm et al. (2011) in the Scandinavian Journal of Medicine & Science in Sports found that static stretching before exercise may reduce performance. A dynamic warm-up is recommended instead.
Fasting training is more effective for fat loss
Myth: Training on an empty stomach maximizes fat burning.
Reality: Although some people prefer to train on an empty stomach, the evidence does not support the idea that this is more effective for fat loss. A study by Miller et al. (2018) in Obesity found that fasting training did not have a significant impact on fat loss compared to training after eating. The most important factor is consistency and a balanced diet.
The best time to exercise is in the morning
Myth: Exercising in the morning is better for weight loss.
Reality: The best time to exercise is the time that fits into your personal routine. A study by Kline et al. (2012) in the International Journal of Obesity concluded that the effectiveness of exercise for weight loss depends more on consistency than the time of day.
Final Considerations
It is crucial to stay properly informed and base our decisions on scientific evidence, rather than myths or popular beliefs. The combination of a balanced diet, regular exercise, and adequate rest is the key to achieving and maintaining a healthy lifestyle.
References
Behm, D. G., et al. (2011). "Stretching and the PNF Stretching Technique." Scandinavian Journal of Medicine & Science in Sports.
Cheung, S. S., et al. (2016). "Exercise in hot environments: Perspectives and new findings." Sports Medicine.
Ivy, J. L., et al. (2002). "Influence of carbohydrate timing on performance during a marathon." Journal of Applied Physiology.
Kreider, R. B., et al. (2017). "ISSN exercise and sports nutrition review: research and recommendations." Journal of the International Society of Sports Nutrition.
Kline, C. E., et al. (2012). "Exercise training for overweight and obese adults." International Journal of Obesity.
Mann, T., et al. (2007). "Dietary correlates of obesity: the role of diets that promote weight loss." American Journal of Clinical Nutrition.
Miller, B. F., et al. (2018). "Effects of fasting on metabolism." Obesity.
Paton, C. D., et al. (2016). "Resistance training for weight loss: A systematic review and meta-analysis." Obesity Reviews.
Phillips, S. M. (2014). "Protein requirements and supplementation in strength sports." Journal of Sports Science.
Rhea, M. R., et al. (2010). "A comparison of linear periodization and daily undulating periodization on strength and power in college football players." Journal of Strength and Conditioning Research.
Schmidt, M. I., et al. (2010). "The influence of meal timing on weight loss in overweight and obese individuals: a randomized controlled trial." Obesity.
Stieg, R. L., et al. (2011). "Spot reduction of abdominal fat." Journal of Strength and Conditioning Research.