The Truth About Those Long-held Exercise Myths

Are you performing 100s of sit-ups and yet not seeing the results you want? Have you adopted the ‘No Pain, No Gain’ approach?

Unfortunately, there’s tons of fitness advice out there that won’t actually help you to achieve your goals?

Here are my top 7 Exercise Myths Exposed

It’s not possible to start an exercise regime when you’re older?

Who actually said this? And do you believe it? Recent research actually suggests that you are never too old to start an exercise regime.

As with so many things in life, it’s about finding what works best for you. The key to exercising when you’re older is finding out what suits you. Ironically a lot of the symptoms we feel as we age are actual symptoms of inactivity – backache, weak joints, lack of energy. Exercise can improve all of those things. So go out there and start exercising.

No pain, No gain.

This myth has been debunked by Doctors, and researchers and yet is still held on to by many people. Whilst I applaud challenging workouts there’s absolutely no need (or science to back it up) to overdo it.

If we expose the body to high intensity ‘no pain no gain” type of exercises we are also exposing ourselves to the risk of strains, tears, and even breaks.

Aim for exercises that challenge the body in a safe way.

You Can Spot Reduce Fat With Exercise

This is quite a long-held belief but unfortunately, it’s not true. Exercise will help to sculpt the body but doing sit-ups alone will not tone the abs?

To truly make a difference to a particular area of the body you need a combination of exercises that target the body as a whole.


You need to exercise for long periods of time to make a difference to the body

Incorrect. A new study by JAHA (Journal of the American heart association) states that doing short bursts of exercise can be just as effective as longer workouts.

Splitting your workouts into manageable chunks is just as effective as longer workouts. A healthy workout regime doesn’t mean spending hours at the gym or pounding the streets.

If you’re not sweating you’re not working hard enough?

That completely depends on the workout you are doing? For instance, if you are doing a Yoga or Pilates class you are not going to sweat as much as doing a Zumba class? But does that mean that the body is not working hard?

It depends on the focus of your workout. Keep in mind also that some of us naturally sweat more than others.

Eating Before Breakfast Burns More Fat

We have all heard this statement and many of us believe it to be true. unfortunately, this very bold statement came from a very small study by the University of Glasgow.

This study showed that the participants burned slightly more fat but at the same time struggled to get through their workout and felt completely shattered afterward. Keep in mind that exercise energizes the body, it doesn’t deplete it.

However, everybody’s body is different. You need to find what works best for you. Keep in mind though that every workout burns fat?

You Need To Take Protein Powders To Build Muscle

This can be applicable to some but not all. If you’re a bodybuilder then supplements, protein powders can help, but the typical person who trains to stay fit or healthy (or even sculpt the body) doesn’t need this.

Remember that you can increase your protein intake by consuming foods that are rich in protein – milk, cheese, yogurt, seafood or white meat poultry.



How do you feel about these myths, have you tried them? Do they work for you? Let me know

About Niki Wibrow

Niki is the creator of the 404040 plan which specializing in helping ladies over 40 look and feel great through innovative and personalized exercise plans. Niki is a regular contributor to many TV and Radio shows and has worked with major brands such as Netflix and Matalan launching unique workout programmes. Her celebrity workout DVD’s have sold in excess of 500,000 copies.

Leave a Reply

Your email address will not be published.