Many people spend months in the gym, cut out their favourite foods, and weigh themselves every day, yet fat loss and body composition barely change. The problem is often not a lack of effort. It's following outdated fitness advice and common workout myths that can hold back your progress.
From fearing carbohydrates to believing that endless crunches will give you a six-pack, misinformation is everywhere. To help you out, we asked Strength & Conditioning coach Kate Whapples to debunk the top five workout myths.
1. Lifting weights will make you look bullky
The notion that lifting weights makes you muscly is fundamentally flawed. Lifting weights doesn’t make you massive in the same way driving a fast car doesn't make you an F1 driver! To put on that much muscle mass is really hard work and includes eating a very specific diet and training really hard consistently for a very long period of time. What lifting weights will do is make your joints stronger and increase your bone density. The ‘toned’ look that’s become popular recently relies on building a certain amount of muscle, so don’t be scared of it!
2. You need to eat chicken, rice and broccoli everyday
Adding variety is not only really important for your ability to stick with a diet long term, but it's also crucial to make sure your body has all the nutrition it needs. The slogan ‘eat the rainbow’ is used as different coloured veggies tend to have really different vitamin and mineral profiles, so eating a variety of healthy foods is really important. Healthy food doesn't need to be boring, and not everything you eat HAS to be healthy. Try an 80:20 split of healthy vs treats and you’re laying great foundations for a sustainable lifestyle.
3. Scale is the only thing that matters
Scales can be a good place to start if you’re overweight and looking to change that. However, many people have an unhealthy relationship with the scales. Weight naturally fluctuates between the morning and evening and also throughout the month (especially for females). So, if you want to monitor weight, I recommend picking a set point in the day, weighing yourself in your underwear and only doing it once every other week at the most. This allows you to monitor your weight without falling into obsessive patterns. Once you’re at a fit and healthy weight, looking at body composition is often a better tactic. This takes into consideration your muscle mass compared to fat mass. Lots of very lean people are deceptively heavy, so I recommend focusing on getting to a healthy weight and then using things like body measurements and callipers to monitor your body composition instead of over-reliance on the scales.
4. Carbs are evil
Many people have a fear of eating carbs but they are essential for performance. if you’re hitting the gym or your 5-a-side match low on carbs, you’re likely to be capping your performance. In order to control your weight, it’s helpful to ensure you’re not consuming significantly more calories than you’re burning but you need to make sure you’re consuming enough carbs to give you the energy to perform at your best.
5. You need to do crunches to get a six-pack
Crunches don’t melt belly fat, they also aren’t a particularly great exercise to build abs either! You’re better off using a mixture of core movements within your normal gym routine and focusing on improving body composition if abs are the goal. Building strong, thick muscle through your core is essential for the definition most people want once they are visible, so keep putting the work in at the gym and it will happen!
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FAQS
1.Do lifting weights make women bulky?
No. Lifting weights alone will not make women bulky. Building significant muscle mass requires years of consistent strength training, a calorie surplus, and a structured nutrition plan. For most people, resistance training helps build lean muscle, improve body composition, strengthen bones, and boost metabolism, resulting in a toned appearance rather than excessive muscle growth.
2. Why am I working out but not losing weight?
There are several reasons why you may not see the number on the scale change. You could be gaining muscle while losing fat, consuming more calories than you realize, not getting enough sleep, or relying only on cardio. Instead of focusing solely on body weight, track your progress using body measurements, progress photos, strength improvements, and overall body composition.
3. Can apple cider vinegar gummies help with weight management?
Apple cider vinegar gummies are not a magic solution for weight loss, but they can complement a healthy lifestyle. When used alongside a balanced diet and regular exercise, they provide a convenient way to include apple cider vinegar in your daily routine. Consistency with healthy habits remains the key to long-term results.
4. When should I take apple cider vinegar gummies?
Most manufacturers recommend taking apple cider vinegar gummies with food as part of your daily routine. Always follow the serving instructions on the product label and combine supplementation with a balanced diet and regular exercise for the best results.
5. Do I need supplements to lose weight?
No supplement can replace a healthy diet and regular exercise. However, products such as apple cider vinegar gummies can be a convenient addition to a balanced lifestyle, helping you stay consistent with your daily wellness routine while working toward your health and fitness goals.
