There are dozens of myths about training along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true.
Here are some of the most popular training myths and the reality behind each one of them:
Myth #1: No pain, no gain!
Truth: Exercise should not be painful! At the peak of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are doing it right. Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!
Myth #2: Women should only focus on performing aerobic activities because weight training will give them a "manly" appearance.
Truth: The next time that this topic comes up, remember that Much of the difference in muscle mass between males and females is attributed to hormones, specifically, Testosterone. On average, men produce ten times more Testosterone than females; lifting weights will not make you look like a man! It’s actually harder for most females to build muscle compared to their male counterparts.
Myth #3: If You Exercise Long and Hard Enough, You Will Always Get the Results You Want.
Truth: In reality, genetics play an important role in how bodies respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.
Myth #4: Performing abdominal exercises will give you a flat stomach.
Truth: Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away, which can be done by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism), High Intensity Interval Training is also very efficient in burning calories, along with following a proper diet.
Myth #5: Muscle Turns to Fat If You Stop Weight Lifting.
Truth: Muscles never turn to fat, they're different tissues. But if you stop weight lifting and training, your muscles will get smaller and weaker with time “use it or lose it”, and if your caloric intake is more than you burn out, you will build up fat again and lose that tighter and attractive look.
After reading this list, do yourself and your gym a favor: print out a copy of this article and discreetly leave it lying around your gym. Maybe, just maybe, one of the members or trainers will pick it up, read it and learn the truth.