BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Workout Tips

This section of our health library is devoted to – you guessed it – workout tips! Learn about all things fitness in these articles that are designed to help you get up and get moving, regardless of your physical ability.

The Fitness Advice You Shouldn't Take

Social media outlets and information right at people's fingertips has created self-proclaimed "health experts." Though some of the information may be of note, false claims can surface and make the fitness truths become blanketed by fallacies. See which fitness myths you've heard and which you should avoid.


Social media outlets and information right at people's fingertips is generating self-proclaimed "health experts." And though some of the information may be noteworthy, false claims can still flood search engines and make the fitness truths become blanketed by fallacies. Don't let fitness myths cover up quality fitness advice!

The Fitness Advice You Shouldn't Take

Lifting Weights Will Bulk You Up

Generally, females leave it to the males to flood the weight room. They tend to shy away from lifting weights in fear for getting "too bulky." However, females can truly benefit from strength training for lean muscle growth. Increased muscle mass also raises metabolism, thus burning more calories even at rest. So ladies, don't let weights be an intimidation during your next gym trip.

High Protein Is Needed for Muscle Growth

False. People often think high protein intake is essential for muscle growth. Though protein certainly is needed for muscle repair and synthesis, slamming down protein shakes and steaks is completely unnecessary following workouts. The best post-workout meal includes carbohydrate for energy repletion and protein for muscle recovery. Fruit and yogurt, cottage cheese, peanut butter, and chocolate milk are a few post-workout examples.

"Reboot" with a Cleanse

Cleanses and detoxes are promoted as an essential "reset" button and will "rid your body of toxins." These sort of products generally come with hefty price tags without being beneficial and holding up to their proclaimed promises. A healthy individual already has free detox equipment, also known as the liver and kidneys, and work efficiently to excrete waste. Generally, these detox products are manufactured from spices, herbs, fruit juices, and vegetable juices. So instead of spending money on pricey cleanses, go for a bag of fresh produce loaded with nutrients and fiber.

Everyone Should Carb-Load

Carb-loading is a common practice in the exercise world and used to prevent muscle glycogen depletion during workouts. When carb-loading, Individuals increase carb intake and taper off training, specifically leading up to race day. However, carb-loading is generally only effective if an endurance athlete participates in over 90 minutes of activity. Marathoners and cyclists would benefit from carb-loading much more than a runner racing in a 5K.

Running Is Best for Weight Loss

Okay, running can certainly lead to weight loss. However, exercising and weight loss is not a "one size fits all." Not all shoes are running shoes and not all individuals are runners. Any sort of consistent cardio and strength-training regimen can facilitate weight loss. So if running seems more daunting than fulfilling, participate in exercises you find more satisfying such as cycling, swimming, yoga, dancing, or hiking.

No Pain, No Gain

While an effective workout may cause mild soreness and fatigue, you should not feel totally crippled. Not having intense muscle pain does not reflect a poor or ineffective workout. As a general guideline, soreness starts the next day and lasts up to three days. Going beyond three days with the same intense pain often indicates you have overdone it or provoked an injury.

You Must Take Supplements

Never believe there is a magic pill for weight loss and results. Avoid buying into pills, herbs, drinks, and other promotions for quick weight loss or muscle-stimulation and growth. Though some supplements may be effective, it is important to realize they are supplementing a healthy lifestyle and should not replace nutritious foods and exercise.

Fat Loss Can Be Targeted

Some exercises are promoted to target belly fat and other specific body areas. However, single movements cannot rid fat in certain, primary regions. Instead of believing an excessive number of crunches can rid fat in the midsection, understand the most effective means to do so is a combination of consistent cardio, resistance training, and a well-balanced diet.

The Fitness Advice You Should Take

Most factual information has reputable names and credentials that stand behind it. Take advice from health professionals and experts, as they have undergone specialized schooling and training to relay honest knowledge. When searching for advice via web searches, even if the recommendations seems convincing, it may be in your best interest to confirm sources and organizations providing the information. And if the advice seems too good to be true, it more than likely is!

Written By Sydney Lappe, MS, RDN. Published on August 11, 2016. Updated on December 27, 2017.


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