11 Fitness Myths That Just Won’t Die (And My Take on Them)

11 Common Fitness Myths

Myth #1:

To stay in shape, you only need to work out once or twice a week.

I’ll say it straight: move as much as you can. Most people eat more than three times a day — so you need to move more than twice a week.
If your job is active, maybe you can get away with less. But if you’re stuck at a desk all day, you definitely need to move your body more often.
Use your judgment. Look at your lifestyle and eating habits and be brutally honest with yourself.
Do you like the way you look and feel? Act accordingly.

Myth #2:

The best time to work out is first thing in the morning.

My take? You work out whenever you can.
Don’t wait for when you “feel energized” — good luck with that. Take every opportunity to get a workout in because you never know what chaos is coming your way in the next hour.
If you’re like me, you know when your day starts… but not always when (or how) it ends.
I’d rather wake up an hour earlier and get it done than gamble on finding time after work.

Myth #3:

Weightlifting turns fat into muscle.

Nope. Your kitchen turns fat into muscle. Or the other way around.
Weightlifting definitely helps you build muscle, but losing fat? That’s a team effort: proper nutrition, efficient training, smart recovery.
It’s not a one-trick pony situation.

Myth #4:

Puzzles and games are the best ‘brain workout’ around.

Sure, mind-stimulating activities help, but everyone’s different.
Stay active with learning everything — physical and mental.
Ping pong, badminton, puzzles, chess, reading, learning a new language, learning how to still have fun…
That’s what keeps the brain sharp. Staying young at heart is the ultimate brain hack.

Myth #5:

Exercise is the best way to lose weight.

Like I said earlier, it takes more than exercise.
You lose weight in the kitchen.
Exercise helps — it builds muscle, boosts mood, increases energy — but it’s not magic.
And honestly, some people overeat because they think “I worked out, now I can eat anything.” Yeah… good luck with that.

Myth #6:

Sit-ups are the best way to get six-pack abs.

Hard no.
That’s like saying weight loss pills get you in shape, or skinny is being fit. Really?
You can’t spot-reduce fat. Just because you’re doing sit-ups doesn’t mean you’re going to lose fat around your waist.
Six-packs are built in the kitchen, not at the gym.

Myth #7:

Weight training is for men.

This is about as outdated as saying “cooking is for women.”
Strength training benefits everyone — women included.
Besides, some of the best athletes (and most badass humans) on earth are women who lift.

Myth #8:

It takes at least two weeks to get ‘out of shape.’

Ludicrous.
That’s like saying it takes four weeks to fall in love. (Sometimes it’s 24 hours, sometimes it’s… never.)
If you’re overtraining, sure — you might need two weeks off to recover.
But getting “out of shape”? That’s different for everyone. Your body, your pace.

Myth #9:

Running a marathon is the ideal way to get fit.

Running can help you get fit, sure.
But excessive running (like anything else in excess) can actually hurt you — muscle loss, joint pain, other fun surprises.
Everything in moderation… even running.

Myth #10:

Keeping a food diary is a reliable way of monitoring what you eat.

Tracking your food can be super helpful for some people — there are tons of apps for that now.
Personally, I find calorie counting exhausting and redundant. (But hey, you do you.)
One thing I always tell my clients about diets:
If you can’t see yourself doing it for the rest of your life, drop it like a bad habit.
Whether it’s a diet, a workout, a job, or even a relationship — find something you can stick with for the long haul.

Myth #11:

Sports drinks are the best way to rehydrate after a workout.

False.
Most sports drinks (hi, Gatorade) are loaded with sugar.
They can be useful if you’re playing a long soccer game or running a marathon. Otherwise?
If you want to rehydrate like a boss, add some electrolytes and minerals to your water — minus the sugar crash.