--- title: 31 fitness myths I believed (and what's really true) description: "Why mistakes are healthy: Discover 31 fitness myths that will surprise you - and learn science-based truths for a better life!" image: https://blog.moverepublic.com/hubfs/AI-Generated%20Media/Images/Create%20a%20realistic%2c%20engaging%20cover%20image%20for%20a%20health%20and%20fitness%20blog%20article.jpeg --- [Skip to content](https://blog.moverepublic.com/en/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt#main-content) - [English](https://blog.moverepublic.com/en/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) - [Deutsch](https://blog.moverepublic.com/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) - [Polski (Polska)](https://blog.moverepublic.com/pl-pl/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) English Show submenu for translations ![MoveRepublic_Logo-2](https://blog.moverepublic.com/hs-fs/hubfs/MoveRepublic_Logo-2.png?width=3361&height=1054&name=MoveRepublic_Logo-2.png) Open main navigation Close main navigation - - [English](https://blog.moverepublic.com/en/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) - [Deutsch](https://blog.moverepublic.com/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) - [Polski (Polska)](https://blog.moverepublic.com/pl-pl/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) English Show submenu for translations - [ Kontakt ](https://move.mysports-rewards.com/meetings/msr/kennenlernen2?__hstc=17533670.b978daa7f5581ec334682b31d641bc10.1737447655662.1737707550886.1737710965682.10&__hssc=17533670.1.1737710965682&__hsfp=673283632&_gl=1*cwi7v2*_gcl_au*OTkwODY2MTgyLjE3Mzc0NDc2NTY.) [ Kontakt ](https://move.mysports-rewards.com/meetings/msr/kennenlernen2?__hstc=17533670.b978daa7f5581ec334682b31d641bc10.1737447655662.1737707550886.1737710965682.10&__hssc=17533670.1.1737710965682&__hsfp=673283632&_gl=1*cwi7v2*_gcl_au*OTkwODY2MTgyLjE3Mzc0NDc2NTY.&hsLang=en) May 4, 2026, 10:34:53 AM # 31 Fitness Myths I Used to Believe (and What's Actually True) ![Picture of Dennis - Move Republic](https://blog.moverepublic.com/hs-fs/hubfs/DL_600x600.png?width=50&name=DL_600x600.png) [ Dennis - Move Republic ](https://blog.moverepublic.com/en/author/dennis-mysports-rewards) Share: [linkedin-in icon ](http://www.linkedin.com/shareArticle?mini=true&url=https://blog.moverepublic.com/en/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) [Twitter icon ](https://twitter.com/intent/tweet?url=https://blog.moverepublic.com/en/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) [pinterest-p icon ](http://pinterest.com/pin/create/link/?url=https://blog.moverepublic.com/en/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) [facebook-f icon ](http://www.facebook.com/share.php?u=https://blog.moverepublic.com/en/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) [envelope icon ](mailto:?body=https://blog.moverepublic.com/en/31-fitness-mythen-die-ich-geglaubt-habe-und-was-wirklich-stimmt) 31 fitness myths I believed (and what's really true) 2:59 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. 1. **Calorie counting is essential for success.** - It can help, but is not a must if you know your eating habits. 1. **Eating protein at night improves muscle growth.** - Quality of sleep is more important than eating at night. 1. **BCAAs are crucial for muscle growth.** - More of a marketing strategy than necessary. 1. **Over an hour of training is necessary.** - Short, intense sessions work very well. 1. **No progress without sore muscles.** - Muscle soreness is not an indicator of effective training. 1. **No muscle training on two consecutive days.** - Can be effective if dosed correctly. 1. **Muscle building only works with heavy weights.** - Lighter weights and many repetitions also work. 1. **Self-weight training is less effective.** - Very effective if done correctly. 1. **Walking does nothing.** - Studies show that it improves your health enormously. 1. **Cardio prevents muscle growth.** - Can be complementary, not mutually exclusive. 1. **Machines are ineffective for strength training.** - Best for targeted muscle groups and beginners. 1. **Diet and training are more important than sleep.** - Sleep is at least as important. 1. **Super restrictive diets work long term.** - Are the main reason why many fail. 1. **All sugar is bad.** - It's the dose that counts. 1. **Only weak people lack motivation.** - Motivation is complex and fluctuates naturally. 1. **No discipline means you lack willpower.** - Changing behavior is complex and not just a matter of willpower. 1. **Artificial sweeteners are always harmful.** - Problematic for some, not for others. 1. **Good and bad foods make sense.** - This black and white thinking doesn't help anyone in the long term. 1. **HIIT is mandatory for fat loss.** - Effective, but not essential. 1. **Social health does not influence physical health.** - Wrong: social connections are essential for your health. 1. **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). 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