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10 Most Common Fitness Myths VS Facts

Do you think you are optimistic about the difference between actual and false when it comes to exercise? You may find it shocking, to be honest. So, we are going to talk about the most common fitness myths.

With so much contrasting information on social media and various websites in today’s era, it is difficult to separate fact from fiction. Whatever the matter is, this is considered to be the biggest problem. So, similarly, the concept of fitness and workouts is also full of misconceptions, and some of them might make you feel hurt. 

We have been dealing with many questions lately about exercise and diet, and indeed this is one of the most debated topics among family, social media, blogs, and newspapers. There are numerous opinions that are good, but it isn’t easy to search for the truth in the middle of so many views.

So, we know how much of a headache it starts to get when you get stuck in between, but you do not need to worry as we will review some facts and myths about fitness and exercise. It will hopefully ease the situation out for you.


1. Pain after a workout means that your muscles are strengthening.

If you do not feel any discomfort after a day of workout, that does not mean that the exercise you have done is not effective, this is a myth, and you shouldn’t be wasting your time on it.

Once you regularly exercise, the body adapts to the given workload, so the number of your muscles that cause unusual strain and post-training pain is generally reduced as the muscles continue to grow stronger.

Perhaps, typically this means that you need to intensify your workout if you wish.

However, if the pain does tend to happen and is severe discomfort during activity, do not take it easy as it might have to do something with an injury.


2. Calories burnt by stair climbing is in-effective

We have seen many people spreading this myth that walking up the stairs is not a practical exercise. Still, the fact is that once a person follows this exercise, they will sooner or later feel the typical tension in the muscles.

So, instead of taking it as a myth to turn this into a full-fledged workout, it does have a lot to offer, as it burns calories, it’s doable for everyone, it helps strengthen legs and buttocks, and trains the cardiovascular system, and reduces the risk of chronic disease.


3. A flat stomach and Thinner thighs can be achieved with targeted exercises.

If you plan for a flat stomach and a thigh gap, you need a fitness plan, not 100 squats or crunches every day. You need to add a variety of exercises to your fitness plan to achieve satisfactory results.

The fact is that you need to combine strength and cardio training into your fitness plan, as HIIT is proven effective for fat reduction.


4. Excessive sweating means that you lose weight faster.

Well, if that is the case, then you should see a lower number on the scale. This is where the myth originates from.

So, don’t try wrapping yourself in plastic to sweat during a workout because this won’t help you. The truth is that sweating is a biological reaction of the body that is triggered during overheating your body. Sweating allows the body to lower the temperature down.

It is not fat but a saline solution of organic substances that are released by the glands.


5. Stretching after a workout relieves the muscles.

You would still witness people saying that stretching after every workout avoids muscles being still and sore, but it’s not true, and we hate breaking it to you this way. There is no miracle cure for soreness apart from easing up the intensity of your workout.

Well, suppose you are following this particular logic. In that case, you are at a higher risk of damaging the muscles because if your muscles get slightly torn during the workout, stretching would eventually make the tear worse, not better.


6. Targeted fat burn is possible.

It would be best if you could reduce the overall volume of your wrist, hips, or any other part of your body at any given moment, but unfortunately, this cannot be done.

Everyone stores fat differently. Which is determined by one’s sex or genetics, and the fat deposits are also burned at a different rate.

If you burn more calories than what you eat, it will trigger the weight loss process. After a little while, you will reach your desired shape, but that change would be on your entire body. Therefore this change would be called losing weight, and that’s the truth that needs to be accepted.

Workouts for specific body parts won’t help; you would be burning calories, but not at your targeted position; it would be affecting the entire body.


7. Evening meals result in being overweight.

This statement is a complete myth as it’s not that an evening meal affects your calories, but it is the total calorie intake that affects your body during the day.

For example, if you are having 1500 calories per day. During the day, you are eating 500 kcal, and at dinner, you consume 1000 kcal. Either way, you are intaking approx. 1500 kcal regardless of when you eat.


8. Specific training reduces belly fat.

Another common myth. To clear things out, you need to know that specific training does not reduce belly fat.

The truth is that the fat on the stomach only is reduced through higher energy consumption than intake. You can achieve this through a good diet and plenty of physical activities.


9. Women need different exercises than men.

There is no truth since men and women belong to the same planet and have the same body structure. There may be a difference in muscle strength due to hormonal differences, but that doesn’t mean that both require different workout plans.


10. Burning more fat with an empty stomach

This might be technically correct to some extent, but it’s not a good approach as working out with an empty stomach burns more muscle, which eradicates the meaning of a fat-loss diet.

We won’t recommend you work out with an empty stomach. Because the lack of nutrients won’t allow you to work at your peak performance.



We hope that we have cleared out some myths that might have kept you in deep confusion.

So, if you are following the above myths, we highly recommend you stop them as some of these myths can cause severe health damage. However, don’t stop exercising just from these fears; keep it balanced.

Also check: The 10 Best Bodyweight Chest Exercises for Beginners