Here are some popular myths about bodybuilding, diet and weight loss that many people still believe:
- “Abdominal exercises help burn localized fat”
Many people believe that doing abdominal exercises, such as crunches, can burn localized fat in the belly area. This is one of the oldest myths in the fitness world. The reality is that we cannot target fat burning in specific areas of the body. Fat loss occurs in a generalized way, depending on the caloric deficit and metabolism. Abdominal exercises strengthen the muscles in the region, but the fat will be eliminated through a combination of diet and aerobic exercise. - “Soy is a feminizer”
This myth arises from the idea that soy contains phytoestrogens, compounds that mimic estrogen (a female hormone) in the body. However, studies show that consuming soy in normal amounts does not cause feminizing effects in men. Soy phytoestrogen has a different structure than human estrogen and its effects on the human body are minimal. Soy, in fact, can be an excellent source of protein for those seeking a balanced diet. - “Women shouldn’t train their chest because breasts don’t have muscles”
Some women believe that they shouldn’t do chest exercises, for fear of losing volume in their breasts or that it might change their appearance in an undesirable way. However, it is important to know that the breasts are composed mainly of adipose tissue, while the pectoral muscles are located below. Exercising the chest helps to strengthen these muscles, improving posture and definition, without affecting the size of the breasts. In addition, it is essential for muscle balance and preventing injuries. - “The more volume, the better”
Many people think that the more time they spend working out and lifting weights, the better results they will get. While volume (total number of sets and repetitions) is an important factor in hypertrophy, too much volume can lead to overtraining, lack of adequate recovery, and eventually plateauing or injury. The key to good results is a balance between intensity, volume, and adequate recovery. - “Carbs are the villain”
This myth has gained a lot of traction with fad diets, such as “low-carb” diets. However, carbohydrates are an important source of energy, especially for those who engage in intense physical activities, such as weight training. The problem is not with carbohydrates themselves, but with excessive consumption and the choice of refined carbohydrates (such as breads and sugars). Complex carbohydrates, such as sweet potatoes, brown rice, and oats, provide sustained energy and are essential for recovery and physical performance. - “Going to failure is always the most effective way to achieve hypertrophy”
Training to muscle failure (when you can’t complete one more rep) can be a useful tool for hypertrophy, but it shouldn’t be used on every set and exercise. Doing so constantly increases the risk of injury and overtraining. To achieve effective results, it’s important to vary the intensity of your workouts, periodizing them according to your goals, and using different training methods in a balanced way. - “More intense cardio leads to more weight loss”
Although intense cardio burns more calories in less time, that doesn’t mean it’s the only effective way to lose weight. Moderate, consistent aerobic exercise combined with strength training can be just as effective, especially in the long term. Additionally, too much cardio can lead to loss of muscle mass and increased appetite, which can hinder your body composition goals. Combining cardio, strength training, and a proper diet is the most sustainable path. - “Milk is a dietary villain, a highly inflammatory beverage”
In recent years, milk has gained a bad reputation for being inflammatory or bad for your health. While some people may be lactose intolerant or allergic to milk protein, most people can consume it without any problems. Milk is an excellent source of protein, calcium, and other essential nutrients. Studies have not shown a clear link between dairy consumption and inflammation in healthy individuals. Inflammation caused by milk is more common in people with specific intolerances. - “You won’t see results until 6 months”
This is another common myth. While dramatic changes in body composition can take months, many people begin to notice improvements in performance, strength, and even appearance after a few weeks of consistent training and a good diet. Small results, such as increased endurance and muscle tone, can be seen in 4 to 6 weeks. The key is consistency and patience, as everyone’s body responds differently.
Conclusion
These myths are common and can lead people astray from effective and healthy practices. The best way to ensure real and lasting results is to seek knowledge based on science, consult qualified professionals and be consistent in your training and diet. Debunking these beliefs helps to establish realistic expectations and optimize efforts on the path to a healthy life.