The Most Common Fitness Myths – Debunked!

How much do you know when it comes to fitness and nutrition?

We know you know enough, but there’s still a lot of misinformation out there when it comes to all things health-related. It’s hard to stay on top of things, especially with all the new research that scientists keep on coming up with, changing the minds of all the fitness experts, and ours as well.

Everyone’s got an opinion when it comes to fitness and nutrition, so we’re here to help straighten things out for you. We’ve done the (new) research so that worrying about fitness and nutrition concepts should be the least of your problems. So go on, you can focus on kicking those pads in Muay Thai class instead.

Keep reading to discover six of the most common fitness myths that most of us still believe to be true – and what we should be doing instead:

Myth #1: You need to exercise more to lose more weight

Boxing World Champion and ONE Superstar Yodsanan Sityodtong trains hard at the Evolve MMA Fighters Program.

Unless you’re a World Champion (and even World Champions need their off days), there’s no need to spend more than 3 hours 6 days a week if you’re looking to lose weight. Remember, your body has its limits. Pushing beyond your boundaries could only affect your recovery – which means, less time to train and slower progress.


Myth #2: Women who lift heavy weights will get bulky muscles

The only way a woman could get bulky muscles is if she took testosterone supplements or steroids. Women do not have the genetic capability to develop large, bulky muscles because they do not have the hormones needed to develop muscle bulk.


Myth #3: If it hurts, it’s working

The mount is one of the most dominant positions in BJJ.

Contrary to what you may believe, pain is not proportional to gains. There’s a reason why what you’re doing hurts – you’re probably injured, which means you should stop! Pushing though an injury would only make it worse. Instead of using pain as a gauge, make a conscious effort to set harder goals each training session. Although it may hurt the next day (thank you, muscle soreness), your body will thank you for it later on.


Myth #4: You can eat whatever you want if you exercise

As much as we would want this to be true, sadly, it’s just a myth like everything else on this list. If you want to lose weight and see results, you need more than a solid workout program. Focus on adding lean proteins, good carbohydrates, and green leafy vegetables to your diet. Keep your portion size controlled and you’re good to go!


Myth #5: Muscle weighs more than fat

Heavy bag work helps with one’s endurance, strength and technique.

You’ve probably heard this more than once or even said it yourself – after weeks of working out, you haven’t lost weight but your clothes fit better because you’ve gained muscle. Here’s the truth – a pound of muscle weighs just as much as a pound of fat. The real reason: your body composition is changing. When we lose fat and gain muscle, our body volume decreases but we become leaner. When we become leaner, our density increases.


Myth #6: You should always stretch before working out

While static stretching might have been the norm in your gym class 10 years ago, it’s high time you reconsidered this routine. Touching your foot to stretch your calf muscle and holding it won’t warm your body up – you should opt for dynamic stretching instead. Swap your holds for leg swings, walking lunges, high knees and kicks. With dynamic stretching, you’re preparing your body for movement and the activity you’re about to do. This will help you get more out of your workout because your body is prepared for it.


We hope we’ve set the record straight for you. Hopefully next time you wouldn’t fall prey to these horrible fitness myths. So now that you have all the facts, go on and get to work – you’ve got a whole martial arts journey ahead of you!

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