How long have you been fooled by these fitness “common sense”?

As we grow older, all kinds of April Fool’s Day routines have long been seen, there is no need to guard against, after all, those who love to joke with you, often care about people who care about you ~.

For fitness muscle friends, you should really be careful, is that those who sound reasonable at first glance, the fine product is all wrong “fitness pseudo-common sense”

They are not the product of April Fool’s Day, sometimes tell you these knowledge of people, themselves are convinced of this. But once you fall into the pit, the road to fitness, I am afraid to turn into a bitter tears.

Today, let’s sweep the mines, fitness road, what seems to be “common sense” of the “century-old pit”!

Pseudo – training tutorials

01

Rumor: more practice abs, belly will be thin

The truth: training abs is not the same as a thin stomach, if the body fat is too high, you still can not see the abdominal muscle line.

Just contact fitness, many students will subconsciously think: abdominal fat, want to abdominal muscle lines, you have to train more abs, in fact, this is only half right.

The training actions for the abdominal muscles can indeed promote the growth of abdominal muscles, but for the reduction of body fat, it does not bring very effective help.

Fat loss can not be carried out locally, want to be more efficient to train the abdominal muscle line, you need to start at the same time: optimize the diet structure, moderate amount of cardio training, accelerate body fat consumption; 2-4 times a week abdominal muscle training, improve the abdominal muscle ratio, at the same time.

02

Rumor: the muscle does not hurt after the exercise, there is no training effect

Truth: not practice after the soreness, muscle growth, soreness may not represent the practice in place, may be the practice of injury

When training, we should pay attention to the movement standard, weight strength, fully feel the muscle force, rather than overly concerned about the degree of soreness after training.

No soreness does not mean no muscle growth, like glutamine, BCAA and other fitness supplements, one of the major effects is to reduce training soreness, so as to help the gym, can be in better shape to complete the next training.

In addition, the pain after training, may not always mean good training, but also because of irregular movements, overtraining, resulting in physical damage. This time to also be happy to increase the weight, ready to make their own become more pain …… that can really become three years training five years hospitalization!

03

Rumor: stretching and relaxation after exercise, the muscle will be in vain

Truth: stretching and relaxing after training can further help muscle growth!

Stretching after training, directly affects the effect of muscle gain after training.

The myofascial membrane is like a big bag to wrap the muscle inside, if the myofascial membrane is too tight, muscle growth will not have enough space. In addition, static stretching will briefly block blood flow, when relaxed, more fresh blood will flow into the stretched muscle fibers, providing more nutrients and oxygen to help muscle growth.

For girls who don’t want to let their muscles grow too much, there is really no need to worry about the amount of training that will turn you into a vajayjay. The testosterone levels in normal women are much lower than in men, which limits the peak of muscle growth.

Muscle is not that good, for girls is even more so, if you do not use testicular promotion and other methods, rely on training alone to become a large muscle woman, it is difficult ……

04

The rumor: three days of training, weight loss? Must be the wrong method

The truth: weight remains the same, does not mean that body fat is not reduced, fat loss to see the effect of the month

Fitness three days, found no weight loss but increased? You don’t have to be in a broken state of mind, you are not alone.

Weight can not be equated with body fat, weight gain may not be no consumption of body fat, but muscle mass in the rise. Similarly, weight loss does not necessarily mean you are thin, it may be a loss of muscle mass and water loss.

The change in three days, not much reference value, training fat loss, please with a reasonable diet, to see the effect of the month as a unit.

05

Rumor: exercise without sweating, there is no fat loss effect

Truth: The amount of sweating is not much related to the fat loss effect

Sweating more ≠ fat loss, sweating off weight is more water discharged by the body to regulate the temperature stability of the body. In addition, if you sweat furiously and do not replenish water in time, it may lead to electrolyte disorder, which is harmful to your body.

Pseudo-supplementation science

01

Rumor: Do not drink protein powder, harming the kidneys, training are dead muscles

Truth: protein powder is the main component of protein, normal people drink milk will hurt the kidneys?

The logic of this rumor is equivalent to: drinking too much water will be water poisoning, so it is inferred that the water is toxic as well.

It is not the nutrient itself that poses the danger, but the excess. For healthy adults, protein powder in the normal product recommended intake, there is no need to worry about the possibility of kidney injury.

As for drinking protein powder long is dead muscle? emm, you do not drink protein powder practice a muscle, will also be keyboard warriors said to be able to see can not fight. The problem is not in the muscle, is that the muscle did not grow on them ……

02

rumors: the use of creatine, people will gradually become bald

The truth: baldness is mainly dependent on genes

It is true that there is a weak link between androgen levels and hair loss, but hair loss is also closely related to sebaceous gland secretion, family genes, diet structure, work and rest habits, life stress, shampoo, water temperature in the shower, and other factors. Strength training will also increase androgen levels, but so much fitness, but not everywhere bald, right?

Simply put: if there is no hair loss gene in the family, then there is no need to worry about using creatine.

03

Rumor: Nitrogen pump creatine, clumping should be thrown away

Truth: As long as it is within the shelf life, these two clumps can also eat

Lumpy is not the same as spoiled. The nitrogen pump contains arginine, the physical properties of easy to clump; creatine monohydrate structure is stable, moisture clumping will not be denatured, the molecular structure is not changed. Just like salt clumps, crack it open and you can continue to use it, these two are the same.

04

Rumor: Testosterone tonic is a medicine with unimaginable side effects

Truth: It is exogenous testosterone promotion that has side effects, and endogenous testosterone promotion does not take the blame.

The reason why testosterone supplements have been hacked so badly is that exogenous and endogenous testosterone supplements are referred to as testosterone supplements. Although the goal is to increase testosterone levels, the actual ingredients are not the same thing at all.

Exogenous testosterone promotion is equivalent to injecting hormones directly into the body from outside. Although this mode can quickly help break through the bottleneck of muscle growth, it will lead to the gradual loss of function of one’s own organs and seriously endanger health.

Endogenous testosterone promotion, on the other hand, is mostly plant-based, and does not contain hormones itself. It is done by nourishing the body’s organs, thus bringing about an increase in testosterone levels, and this kind of testosterone promotion is completely free of negative hazards.

Pseudo-dietary guidelines

01

Rumor: Don’t eat after 8pm, you will die of fat

Truth: Whether you will gain weight depends on what you eat and whether your calorie consumption is greater than your calorie intake.

Supplemental protein before going to bed will not only not gain weight, but will also help muscle growth after training. As for the carbohydrates before bed, it is not so exaggerated as to eat a fat, mainly depending on whether the day consumption of calories is greater than the intake. If you really want to eat a little snack in the evening, 60-90 minutes before bedtime, a small handful of blueberries such as low GI food is not uncommon, do not eat too much on the good.

02

Rumor: How to grow muscle without eating fat first

Truth: Fat does not turn into muscle, and fat people are not easier to gain muscle than thin people

The so-called lean people to eat more muscle, because an adequate amount of muscle glycogen, is a prerequisite for muscle growth, and muscle glycogen mainly comes from carbohydrates. This is not the same as eating yourself into a fat person to start fitness, obesity will also affect testosterone levels, which is harmful to muscle gain.

03

Rumor: I started today to lose weight, dinner will not eat

Truth: do not eat, short-term may be thin, long-term must rebound

Fat loss period is not to reduce nutritional intake, but to optimize the proportion of nutritional intake. Dieting diet method, will directly lead to a decline in the level of human metabolism, the body in order to self-preservation, and constantly transformed into a fat-prone body, attention can not focus, the state of training is also greatly affected. Not to mention the ability to stick down, even if this fat loss success, but also extremely easy to rebound, the damage to the body, but also indelible.

04

Rumors: nuts are healthy food, usually eat more

Truth: Although nuts are good, but also can not stand to eat too much

Most nuts are rich in unsaturated fatty acids, eaten in moderation, whether for fitness, or physical health are very good. But their main nutrition, to put it bluntly, or fat, and then the good things also need to be in moderation, greedy mouth without restraint can only be fat. 30-50 grams of mixed nuts per day, about a small amount is sufficient.

05

Rumor: you must eat immediately after training, or practice for nothing

Truth: immediately after training to eat the main meal, aggravating the burden on the stomach and intestines

Just after completing training, a large amount of blood rushes to the muscles, gastrointestinal digestive capacity for a short time itself is weaker than usual, then if you immediately eat ordinary food, it will increase the burden on the stomach and intestines, over time, may also cause gastrointestinal diseases. This is why the whey protein, which is very easy to absorb, why fitness old iron hands necessary, do not need to explain it ~.

Translated with www.DeepL.com/Translator (free version)

Posted on Categories fitness