How to Debunk False Advice
Luis Cervantes, a certified personal trainer and co-founder of Fuego Fitness, likens some of these fitness myths to get-rich-quick schemes. “I understand we want to get results now, and we want to get them quick,” he says. “But if it sounds too good to be true, then it probably is.” When you come across fitness tips online, Cervantes recommends vetting the source. (Are they a certified instructor or just an enthusiast with lots of followers and great workout outfits?) Lauren Cornell, RD, the founder of Lauren Cornell Nutrition, says the same can go with people offering nutrition advice—as she puts it, every influencer considers themself an “expert” and may promise results from eating this or that. But you should seek advice from registered dietitians—with either an RD or RDN credential—and be wary of anyone promising guaranteed results, as dietitians will rarely use such certain language. Aside from vetting influencers and avoiding guarantees, you should familiarize yourself with some well-known fitness fallacies to make sure you are on the right track.
Top Fitness Myths
If you’re waking up in the wee hours—or staying up late—to squeeze in your workout, Cervantes says it might be wise to rethink your routine and find ways to compromise. For instance, instead of working out for an hour, you can sleep for an extra 30 minutes and work out for 30. “Listen to your body,” says Cervantes. “You want to be rested to perform optimally.” The key is to eat a mix of carbs and protein to help with muscle protein synthesis and prevent muscle breakdown. Mascha Davis, RDN, founder of Mini Fish and author of Eat Your Vitamins, recommends aiming for 15 to 25 grams of protein within an hour after the workout. Some of her favorite post-workout meals are a Greek yogurt bowl, egg or turkey sandwich, fruit and protein smoothie, or grilled chicken wrap. On the contrary, by adding weights to your routine, he says you can enjoy the benefits of building lean muscle and burning fat. Studies have also shown that resistance training can help preserve bone mass, which can help prevent osteoporosis. For an easy way to start strength training, Cervantes loves HIIT, or high-intensity interval training, because it combines both cardio and weights, leading to increased heart rate and an after-burn effect. “You should always do static stretching after working out since your muscles are warm. But if you pull your muscles when they’re cold, they’re going to snap, sort of like a cold rubber band,” says Cervantes. Instead, Cervantes says to do dynamic stretching before your workout to get the muscles warm. Think of movements like a light jog, arm swings, jumping jacks, or high knees. These movements stretch the muscles to their full range of motion and emphasize mobility. Saving money on your fitness can mean taking more walks during the day or turning brunch dates with friends into hiking or biking. You can also watch free yoga workouts on YouTube or sign up for virtual exercise classes offered by many fitness studios and apps. Plus you can find plenty of affordable workout equipment online (or just use items around your home!). “The goal is to find a long-term solution and a sustainable lifestyle,” says Cervantes.
