8 Weight Loss Myths Busted – Exercise Edition

Welcome to our follow-up blog post in the weight loss series where we look at top physical activity myths this time! If you’re joining us from the nutrition edition, you’re in for an exciting journey as we delve into the world of exercise. Weight loss misconceptions have been prevalent for decades, but as science continues to evolve, so do these dangerous fitness myths.

Today, we are going to debunk eight common exercise myths that could be holding you back from achieving your fitness goals, especially if you are looking to lose weight fast. Whether you’re a seasoned gym-goer or just starting out, understanding the truth behind these weight loss myths will empower you to make informed choices on your weight loss journey. Let’s get started on popular exercise myths and truths! 

Weight Loss Myths vs Facts

1. Spot Reduction Is Effective

The myth of spot reduction suggests that by targeting specific areas of the body with exercise, you can achieve fat loss in those particular spots. The list of examples promoting this idea is virtually endless, but here are a few common ones: 

“Do crunches to achieve six-pack abs,”

 “Try sumo squats to burn inner thigh fat,” 

or “Incorporate prayer pulses for toned triceps.” 

Just writing those phrases, laden with buzzwords, makes us wince a little. Often, unreliable fitness coaches perpetuate these common misconceptions to market their training programs, claiming that their methods are superior and can help you achieve results more quickly. Unfortunately, the reality of weight loss is much more complex. It occurs throughout the entire body rather than in isolated areas.

Therefore, instead of fixating on the best way to lose belly fat, focus on a well-rounded routine that includes both cardiovascular exercise and strength training to promote overall body fat reduction, increase energy expenditure, and enhance your healthy lifestyle. 

2. Strength Training Makes You Bulky

If we had a dollar for every time someone asked us, “Will lifting weights make me bulk up?” we could comfortably retire the entire team in a beautiful resort. This concern is particularly common among women, who often fear that strength training will lead to a bulky appearance. In reality, building significant muscle mass requires a specific and intense training regimen combined with a tailored diet. Men with higher testosterone levels typically spend years training diligently while following a high-quality nutrition plan to achieve noticeable bulk.

In contrast, strength training actually helps individuals attain that desired “toned” look, which is characterised by increased muscle mass, while also boosting metabolism. This makes strength training an essential component of any effective long-term weight loss strategy, a topic we will explore further in the next section.

3. Light Weights, High Reps = Toning

The idea that lifting light weights for many reps will “tone” your muscles is misleading. Muscle definition comes from a combination of reducing body fat through a calorie deficit and building muscle through strength training, which often requires lifting heavier weights. While lower weights with higher reps might occasionally be useful, effective training for long-term weight management typically involves heavier weights and lower reps. Heavyweight is usually determined by your 1 rep max, 1RM, or one-repetition maximum, which refers to the maximum amount of weight a person can lift for a single repetition of a given exercise. It’s a common measure used in strength training to gauge an individual’s maximal strength. It helps to assess strength levels and set benchmarks for training. Knowing your 1RM allows you to determine appropriate weights for different rep ranges (e.g., training at 70% of your 1RM to build muscle mass). 

4. Walking Is Not A Good Exercise 

Walking to lose weight is apparently not effective according to some fitness professionals, and we could not disagree more. While it is possible to lose weight without exercise simply by cutting down overall calorie consumption, we strongly encourage everyone to incorporate some form of physical activity for better mental health, increased bone mineral density and stronger bodies. The cheapest, most accessible way to get started is by simply walking more.

Walking more will also increase your Non Exercises Activity Thermogenesis (NEAT) - calories we burn through movement outside of planned exercise - things like blinking, grabbing a coffee from the pantry, or fidgeting. NEAT will contribute to about 15% of your overall energy expenditure, way more than planned exercise which is only about 5%.  

5. Sweating More Means More Calories Burned

While sweating is often perceived as a clear indicator that your body is working hard, it doesn’t necessarily equate to burning more calories during your workout. Several factors influence how much you sweat, including environmental conditions like temperature and humidity, as well as your individual fitness level and metabolic rate. When your body loses fat, the process involves converting stored fat into carbon dioxide and water. We expel the carbon dioxide through our breath, while the water is absorbed into our bloodstream and eventually lost through urine or sweat. 

Reiterating our previous point, exercise contributes to only about 5-10% of total daily energy expenditure (TDEE), making it a relatively small factor in the overall picture of calorie burning. This study has also shown that hot yoga does not significantly enhance aerobic capacity or caloric expenditure and any form of additional movement will be useful at the beginning of your weight loss journey. Therefore, rather than fixating on the amount of sweat produced, it’s far more beneficial to concentrate on the intensity and quality of your workout. This focus can lead to more effective training outcomes and a better understanding of your body’s performance and needs.

6. Fat Burning Zones are Key to Weight Loss 

Fat-burning zones focus on using fat as a fuel source, meaning the body utilises stored body fat for energy. However, weight loss or sustained fat loss will not occur if you consume the same amount of energy or more after using body fat as fuel. Instead, weight loss - defined as a reduction in overall body fat - happens when you consume slightly fewer calories than you expend, creating a calorie deficit. What your body uses as an energy source depends on the composition of your diet and which macronutrient is more readily available, whether carbohydrates or fat.

For instance, you might burn body fat while on a low-carb diet, but if you then consume those calories back, your weight may remain unchanged. Therefore, just because you are “burning fat” during exercise, it does not necessarily mean you are losing total body fat. Understanding this distinction is crucial, as it underlies many common misconceptions about weight loss.

7. No Pain No Gain 

This is a critical issue, as neglecting health and safety can lead to serious injuries. We consistently emphasise to our clients and trainers the importance of prioritising their well-being. The phrase "no pain, no gain" is commonly associated with fitness and bodybuilding, but its origins date back to the 1980s. One of the earliest documented uses of this phrase in a fitness context was by American bodybuilder and actress Jillian Michaels, who popularised it in her workout programs. The concept suggests that achieving significant physical improvements requires hard work and the willingness to endure discomfort.

While it draws on earlier philosophies about perseverance and effort, it became a widely recognized catchphrase within the fitness community as bodybuilding culture flourished. However, a major drawback of this mentality is the potential for individuals to ignore their body’s signals, leading to serious injuries or the extreme avoidance of rest days. Our bodies need time for rest and recovery to restore energy and promote optimal performance. The "no pain, no gain" mindset can encourage people to skip essential rest days, push through mental illnesses, ultimately resulting in fatigue and burnout. 

If you're feeling overwhelmed by exercise or struggling with burnout, check out our blog post on “5 Tips on How to Avoid Burnout from Exercise” for practical strategies to keep your fitness routine enjoyable and sustainable.

8. Stretching Reduces Injuries

This one’s for all you fitness enthusiasts who jump straight into warm-up sets and then working sets of your program without doing any stretching exercises as your warm-up. Good news! This article, among many others, has shown that there is no significant reduction in risk of injury when beginning your workout session with static stretching. The foolproof way to prevent injuries is to apply enough intensity with good form, but sports injuries can sometimes be inevitable despite our best efforts.

To make our workout sessions effective and efficient, we recommend replacing static stretching with dynamic movements to properly warm up our muscles and joints, and incorporating warm-up sets into the routine instead. For example, if your heaviest squat is 60 kg, we suggest doing three warm-up sets at 35, 45, and 55 kg before your working sets at 60 kg. However, this isn’t to disregard static stretching. It has its place. Stretches provide various ways to enhance overall flexibility and can be performed at any time - not just after a workout. They help immensely in flexibility and increasing range of motion. 

Conclusion

Navigating the landscape of fitness can be challenging, especially with so many exercise myths and misconceptions vying for our attention. Understanding the difference between fitness myths and facts is essential for anyone looking to achieve their weight loss goals safely and effectively. From the fallacy of spot reduction to the misguided belief that strength training leads to bulkiness, debunking myths empowers you to make informed choices in your health and fitness journey.

Whether you're exploring the best exercises to lose weight, seeking healthy eating tips, seeking fat-burning foods, or simply looking for effective ways to integrate walking into your routine, it’s crucial to prioritise evidence-based nutrition practices over popular slogans. The fastest way to lose weight isn’t through shortcuts or extreme measures, but rather through a balanced approach that respects your body’s need for rest and recovery.

We hope you enjoyed busting these common weight loss mistakes as much as we did. Remember, the best exercise to lose weight is the one you can consistently do. Take the first step towards better health today! Start incorporating more walking into your daily routine and combine it with balanced diet advice for a holistic approach to weight management. 

Need expert guidance to achieve your fitness goals? Reach out to FITFAMCO today for personalized support and tailored fitness programs that work for your lifestyle!

— Written by our nutritionist, Namra.