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Another-5-Fitness-Myths-and-Truths that will hamper your training

Updated on February 5, 2014

Myth #1

You can lose weight/fat of specific body parts by performing exercises that target those parts.

Truth #1

Many people love to use this technique called ‘spot training’. Unfortunately, this technique does not help you to burn fat of that particular part. Common sense: it is really possible to choose the area in which the fat burning process will occur? For example, performing endless of crunches and sit-ups will definitely strengthen you core muscles but will not remove your stomach fat.

Do not lose hope yet. You can, however, performing some exercise program or routine with a selection of exercises that will gradually tone your body to the desired body shape.


Myth #2

Squat hurts your knees.

Truth #2

We hear a lot of people complaining about their knee injuries due to squatting, and then we will have this perception that squatting must be bad for knees since many experts in fitness say so.

Yet, there are many gym goers that never experience knee pain due to squat. Why is that so? This is probably due to poor technique/form of men with knee pain when they are squatting. Some people drive their knees excessively forward when they squat down. To learn more about squatting, go to ‘the top four exercises that make you bigger fast’.

However, for those who already with a history of knee pain, it is best to try some alternative exercises of squat or try squatting with no weight until your knees get better.

Myth #3

It is safer to lift weights slowly.

Truth #3

Some people say that it may cause injury if you lift weights quickly. That is actually not true. Doing your repetitions in a quick pace trains your muscles to react to the unexpected in real life. Thus it is more functional and it can prevent injury in some case. Lifting weights fast will also stimulate your muscle fibers, thus more gains. However, it depends on what exercise you are doing. For example, squatting with a super heavy weight quickly will obviously hurt your body.

What I am trying to say is, it all depends on the situation and it is not certainty that you will hurt yourselves when you lift weight fast.


Myth #4

Machines are safer than freeweights. (dumbbell, kettlebell, etc)

Truth #4

It is true that machines isolate targeted muscles by restricting the movement of our bodies. But this restrictive movement of machines actually increases the risk of injury as it limits the range of motion of our bodies. Besides, the machines are fixed while everyone is unique and has different heights, limbs length, should width and etc. Thus, the machines might be suitable for some people, but not for others.

This statement probably comes from those who injure themselves when working out using freeweights. Again, this is due to the poor techniques/forms of the users. Or, they probably forget to leave their ego at the door of the gym and try to carry heavy weights that are not suitable for them.

Myth #5

It you do not feel pain during your workout session; you are not doing it right.

Truth #5

Okay, now this is a ridiculously stupid thing that I ever heard of.

I heard people saying that you are not training hard enough if you do not feel the pain. Also, we heard of this all the time: no pain, no gain. It makes people believe that your workout does not count if it is not painful. The good news is that workout should not be painful, it should be fun instead.

Yes it is true that it hurts sometimes. For instance, you will feel your muscle fatigue during your workout session and it is absolutely normal. However, you should have experienced joint pain or muscle tear pain, yet you think you are making some progress. The pain in your joint or bones indicates that you are doing the exercises in a wrong way. Stop immediately if you experience any abnormal pain during your workout. The point is that you are not supposed to be in pain and suffer every time you are training.


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