There are many misconceptions and myths surrounding muscle-building programs. The briefest of internet searches will turn up all kinds of articles on nutrition and training advice, making it hard to sort through what is fact and what is fiction.
Fortunately, at Fog City Fitness, we have the premier weight loss programs in the Bay Area for you. With over ten years of experience helping clients reach, maintain, and exceed their weight loss goals, we provide upscale facilities and solutions to help you achieve your goals.
Below, we dive into seven myths about muscle-building programs you should know.
1. Muscle tissue can convert into fat.
If you stop exercising, your muscles will start to shrink. And if you continue consuming the same amount of calories as you did when running or weight lifting, those calories will be stored in your body as fat since they are not being used for fuel. So, it’s not that muscle converts to fat; it’s that you might lose muscle mass while gaining fat if you don’t adjust your diet after you stop exercising.
2. Training in the morning leads to more muscle.
There have been many studies that have differed results on the best time to train to get results. Experts within the fitness industry say that you should focus on finding a regimen that you can consistently stick to. So if you have more energy early in the day or later in the afternoon, that’s when you should work out.
3. Muscle weighs more than fat.
Science shows that a pound of muscle and a pound of fat tend to weigh the exact same. Muscle and fat don’t have the same composition. Muscle is more compact, meaning it occupies less space in the body.
4. Stretch before training muscles.
Extensive studies have found that static stretches held in place have not been proven to improve workout performance. Instead, they have recommended that muscle-building programs emphasize doing dynamic warm-ups to elevate your heart rate and encourage blood flow and a full range of motion, such as jogging or jumping jacks. Doing these types of movements before you workout may reduce the risk of injury.
5. Soreness means you’re getting stronger.
It turns out there’s little truth to the motto “no pain, no gain.” Research shows that muscle soreness is not a reliable indicator of muscle growth. When you feel sore after a workout, it’s because there are microscopic tears in your muscles. It’s a physiological reaction to exercise, not a sign of strength gain.
6. Long workouts are the most effective.
One of the top misconceptions about muscle building is that if you’re not getting stronger, it’s because you’re not training long enough. It’s a common myth that has led to people doing more sets, reps, and training sessions. However, science has proven that growth happens while we recover through our nutrition, sleep, and stress management.
7. Always do 8 to 12 reps.
While doing 8-12 reps has been the standard for strength training, experts agree that a wide variety of rep ranges is most effective for muscle building. The important thing is to make sure that you are challenging your muscles.
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If you’re ready to turn your life around and revamp your wellness and health, at Fog City Fitness, we have the hyper-personalized weight loss programs in the Bay Area for you. With over ten years of personal training experience, we can help you achieve goals you never thought possible and turn you into your best self. Schedule a free consultation now!