BUSTED! The Top Scariest Fitness Myths

As Halloween approaches, it’s not just goblins and ghouls that can give you the chills –some everyday health and fitness myths are downright frightening too. One of the best ways to overcome your fears is to face them head-on, so let’s confront and dispel the scariest myths that might be lurking in your workout routines and dietary habits!

Myth: “You Need to Exercise for Hours to See Results”

Many believe spending hours in the gym is essential for effective fitness, but that’s false. Studies show shorter, high-intensity workouts can be as effective—if not more so—than longer sessions.¹ Furthermore, the U.S. Department of Health and Human Services indicated that the minimum exercise requirements to see health benefits include at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, combined with muscle-strengthening activities on two or more days per week.² 

Longer workouts increase the risk of overtraining, which involves training the body beyond its ability to recover from exercise. This can significantly impair fitness results by causing chronic fatigue, decreased performance, increased risk of injuries, and a weakened immune system.³  When the body does not have adequate time to recover, it can lead to a condition known as overtraining syndrome (OTS), which can negatively impact both physical and mental health. This blog from our friends at the National Academy of Sports Medicine (NASM) provides a detailed list of the physical and mental signs to look for with OTS. So, the next time you’re thinking that you need to run for 2 hours on the treadmill or do 100 burpees because you ate a handful of Halloween candy, take a moment to remember that fitness is a potion that can work wonders in less time.

Myth: “Carbs Are the Enemy”

Carbohydrates often get a bad rap and take the blame for failure in achieving desired weight loss. People frequently think carbohydrates lead to weight gain due to the influence of low-carb diet trends and the misconception that all carbs cause quick spikes in blood sugar and insulin levels, promoting fat storage. Additionally, the misunderstanding of energy balance and the initial water weight loss seen with low-carb diets contribute to the belief that carbohydrates are inherently fattening.⁴  

Carbohydrates are crucial to a balanced diet, providing energy for workouts and daily activities. The key is to focus on whole, unprocessed carbs like fruits, vegetables, and whole grains. These will fuel your body without becoming a monster of unhealthy cravings.

Myth: “You Can Spot-Reduce Fat”

Losing fat from specific body areas is a classic fitness myth. Fat loss happens uniformly throughout your body because of overall weight loss. A study by R. Ramírez-Campillo et al. in 2013 examined the effects of plyometric training on fat loss and found that while overall body fat decreased, there was no significant difference in fat loss from the specific areas targeted by the exercises.⁵ In another study by S.S. Vispute et al. in 2011, they investigated the effect of abdominal exercises on abdominal fat. Participants who performed abdominal exercises did not lose more abdominal fat than those who did not, indicating that spot reduction did not occur.⁶  

Now, we’re not saying to train specific body parts for strength and muscle hypertrophy—those fitness gains can depend on exercises isolated to particular muscle groups. But when it comes to fat loss, your best strategy is a combination of a balanced diet and regular exercise, which is the best way to address overall fat loss rather than attempting to target specific areas. 

Myth: “More Sweat Means More Calories Burned”

Don’t let this myth make you sweat – it’s a common misconception that more sweat means burning more calories. Sweating is your body’s way of cooling itself down, not a direct indicator of calorie expenditure. Now, sweating CAN be an indicator of effort and intensity when it comes to workouts, but take note of any other factors that can increase your sweat levels, like the temperature of your environment, the type of clothing you’re wearing, your current hydration level, or whether you’ve ingested any stimulants before your workout like coffee or pre-workout. Essentially, these things, in addition to increased effort and intensity, can make your body warmer and increase how much you sweat. But instead of equating sweat to calories burned, focus on the intensity and effort put into your workouts.

Myth: “You Can Eat Whatever You Want If You Exercise”

This myth is like a Halloween candy bag—tempting but misleading. While exercise is crucial for maintaining health and fitness, it doesn’t give you a free pass to eat anything you want without consequences. Nutrition plays a vital role in overall health. A balanced diet rich in nutrients will complement your exercise routine and help you achieve better results. Furthermore, your individual goals can influence how much and what types of foods to eat to fuel your performance and achieve these goals. Depending on your goal, you may need to consume more significant amounts of certain foods and fewer others. Take the mystery out of this by speaking with a Nutritionist or Registered Dietitian who can help!

Myth: “No Pain, No Gain”

The notion that pain is a necessary part of progress is as misguided as believing in werewolves. While some Delayed Onset Muscle Soreness, or DOMS, can be a normal part of challenging workouts, pain should never be a goal. Listen to your body and avoid pushing through pain that could lead to injury. Effective fitness routines should focus on workout consistency, progressive overloading of muscles, and training muscles to failure (fatigue instead of pain) over an extended period. 

Myth: “You Have to Give Up All Your Favorite Foods”

Fear not, for this myth is just a haunted house illusion! You don’t have to demonize and give up your favorite treats to be healthy. Moderation is key! Incorporating occasional indulgences into a well-rounded diet can prevent feelings of deprivation and keep you on track with your health goals. If you’re tracking calories and macronutrients, instead of focusing on each day, focus on the entire week – if indulging in a craving for Kit Kat Bars on Halloween night puts you over your calories for the day, try to balance it out by consuming less calories later in the week.

Don’t let these health and fitness myths trick you into poor habits this Halloween. Instead, treat yourself to the truth and enjoy a balanced approach to wellness. Remember, knowledge is the best weapon against these fitness phantoms. Enjoy this Halloween with peace of mind about these scary fitness myths – and a piece of candy!