31 Fitness Myths I Used to Believe (and What's Actually True)

1. Breakfast is the most important meal of the day.

   • For some it is, for others not necessarily.

2. Intermittent fasting is best for burning fat.

   • It is primarily about reducing calories, not about fasting itself.

3. Eating before going to bed makes you fat.

   • Not directly, but it can make your sleep worse.

4. You need food supplements.

   • Not necessarily; a good lifestyle usually covers everything. Exception: creatine.

5. Carbohydrates make you fat.

   • No, you can also be slim on a high-carb diet.

6. Full-body training is less effective than split training.

   • Arnold Schwarzenegger has proven the opposite.

7. You always have to train to muscle failure.

   • Often leads to overload.

8. Never train to muscle failure.

   • Sometimes important to get to know your limits.

9. Eating within 60 minutes of training is essential.

   • The total intake counts, not the exact time.

10. You must eat every 3-4 hours.

• Frequency is not important as long as calories and nutrients are correct.

11. Calorie counting is essential for success.

• It can help, but is not a must if you know your eating habits.

12. Eating protein at night improves muscle growth.

• Quality of sleep is more important than eating at night.

13. BCAAs are crucial for muscle growth.

• More of a marketing strategy than necessary.

14. Over an hour of training is necessary.

• Short, intense sessions work very well.

15. No progress without sore muscles.

• Muscle soreness is not an indicator of effective training.

16. No muscle training on two consecutive days.

• Can be effective if dosed correctly.

17. Muscle building only works with heavy weights.

• Lighter weights and many repetitions also work.

18. Self-weight training is less effective.

• Very effective if done correctly.

19. Walking does nothing.

• Studies show that it improves your health enormously.

20. Cardio prevents muscle growth.

• Can be complementary, not mutually exclusive.

21. Machines are ineffective for strength training.

• Best for targeted muscle groups and beginners.

22. Diet and training are more important than sleep.

• Sleep is at least as important.

23. Super restrictive diets work long term.

• Are the main reason why many fail.

24. All sugar is bad.

• It's the dose that counts.

25. Only weak people lack motivation.

• Motivation is complex and fluctuates naturally.

26. No discipline means you lack willpower.

• Changing behavior is complex and not just a matter of willpower.

27. Artificial sweeteners are always harmful.

• Problematic for some, not for others.

28. Good and bad foods make sense.

• This black and white thinking doesn't help anyone in the long term.

29. HIIT is mandatory for fat loss.

• Effective, but not essential.

30. Social health does not influence physical health.

• Wrong: social connections are essential for your health.

31. Emotional and mental health does not affect physical health.

• Emotions and psyche are strongly linked to physical health.

Why honesty always wins

Admitting mistakes only costs your ego. Stubbornness costs confidence and success. Every mistake makes us smarter and better.

Sources

• Walker, M. (2017). "Why We Sleep: Unlocking the Power of Sleep and Dreams."

• Schoenfeld, B.J. et al. (2013). "Meal Frequency and Weight Loss: A Systematic Review."

• Aragon, A.A., Schoenfeld, B.J. (2013). "Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?"

• Slater, G., Phillips, S.M. (2011). "Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding."

• Harvard Medical School. "Walking for Health."

• Holt-Lunstad, J. (2010). "Social Relationships and Mortality Risk: A Meta-analytic Review."

• World Health Organization (WHO). "Mental health: strengthening our response."