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Cafetalk Tutor's Column

Tutor Nemanja Mladenovic 's Column


Sep 28, 2021

It seems like training and a healthy diet have suddenly become an integral part of everyone’s life, and the wellness industry has seen an incredible increase in the past few years. Vegetarian and vegan variants of products, soon began to appear on our market, and an increasing number of fitness centers offer a wide range of physical activities. How interest in these activities grew, a growing amount of different information began to emerge, which was not necessarily accurate. For you, I reveal the biggest fitness misconceptions and the real truth behind them.

1. You can target one part of the body and remove fat only on it

Regular training will help you maintain your current weight or lose a certain number of pounds, it is impossible to target the part of the body where you want to lose excess fat. There are so-called one-week challenges on the Internet that focus only on the legs or abdomen, but it is true that you will not get tiles or perfectly tightened sheets until you get rid of excess weight. Forcing one part of the body will strengthen that region, which is superfluous if you have not got rid of fat deposits before. The key to effective training is to combine cardio exercises with strength exercises in order to lose weight and strengthen muscles at the same time.

2. You do not need to train on an empty stomach

Another misconception that has spread mainly through social networks is completely at odds with the results of scientific research. Training brings the greatest benefits early in the morning, before you eat breakfast, and will prepare you for a hard day in front of you by slowly waking up your body. Research has shown that we burn a lot more fat early in the morning, especially if we consume only water during that period. 

3. Without pain there are no results

"No pain no gain" is a phrase you can often hear in the fitness industry, but although you are expected to face a certain amount of difficulty and pain during exercise, you should never continue with activities if you feel severe pain. Many beginners think that pain happens because they have rarely exercised before, but no matter how out of shape you are, severe pain is usually a sign of injury or muscle strain.

4. By lifting heavy weights you become overweight

One of the most common misconceptions among women who train is that lifting heavy weights will make them bodybuilders. For this reason, they generally resort to light weight weights and more frequent repetitions, which are twice as effective as exercises with heavier weights. If you use heavier weights, a very small number of repetitions is enough for them to be effective, and you will burn twice as many calories than with lighter weights.

5. Exercise makes you hungry

Maybe you’re just looking for an excuse for a new meal, and maybe it just seems normal to eat after a workout, but still there’s no evidence that exercising will make you hungrier than you used to be. Research has shown that high-interval workouts actually significantly reduce appetite.

6. It is enough to train 3 times a week

Anything that sounds too good to be true is mostly not true, just like this claim. To improve your health and appearance, you need to be physically active every day of the week, while a minimum of 3 days a week requires you to have a clearly defined workout.

The conclusion is, whether you are influenced by these myths or not, the most important thing is that training becomes your lifestyle and as such there is no way for a person to go astray.

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