Fitness Experts Debunk 17 Exercise Myths

Crunches will give you abs. Cardio is the key to weight loss. These are two of more than a dozen exercise myths that do more harm than good. Business Insider brought in three professional athletic trainers to debunk them.

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Fitness Experts Debunk 17 Exercise Myths

[platformer]

Resting is super vital for your muscle gains, so thats why I rest 7 days a week

[thatreinbow]

"1 month is not enough to undo a lifetime of bad habit." Damn, that's all i needed.

[magnomag]

The narrator is like the kid in class who did no work on the presentation but had to take part

[TrueUnderDawgGaming]

Thumbnail: Crunches will not get you abs
Video: Crunches will get you abs (just be thin enough to show them)

[XC]

Myth 18: A Fat Belly is actually a one pack ab.

[TheBatugan]

I've been working out since I was 21. I'm now 61. Proud to say I've gained 40 years!

[TheRealGuywithoutaMustache]

After watching Avengers Endgame, I realized that I don't need abs. I already have the body of a Norse God.

[Pablo-xpje]

0:00 unused muscle turns to fat
0:44 morning workouts are better
1:18 stretching before a workout prevents injury
1:48 you can target specific body parts
2:13 cardio burns fat
3:11 muscle weighs more than fat
3:33 the scale measure progress
3:58 women get bulky when they lift
4:39 strenght training requiers a gym
5:04 crunches will give you a pack
5:30 the more sweat, the better the workout
5:56 sports drinks are the best way to rehydrate
6:47 power-down protein post-workout
7:17 just keep going, no breaks
7:57 no pain, no gain
8:16 you'll see huge results in 1 month
8:31 there are good and bad workouts

[martinherrera]

“It’s not like a cheeseburger is going into my right thigh”

Squidward would like to disagree with that

[borisbrian]

YouTube; Do crunches, Don't do crunches, Keto no keto, Rest, persist, More calories, less calories
Me Eating chips: Ok

[nilleftw]

"Myth 4: You can target specific body parts"
You can. But you can't target FAT LOSS in specific body parts. Huge difference in phrasing.

[TrueUnderDawgGaming]

"Muscle weighs more than fat" is referring to volume. As in, if you had 2 cubic feet of muscle, then it would weigh more than 2 cubic feet of fat.

[checkmyplaylist]

I don’t even exercise at all, what am I even doing here?

[grthorn]

This whole video is just a big “Yes but actually no”

[theitalianstallion]

“Hydration isn’t just water”

Look at this guy

[Anerx]

Crunches WILL give you a six-pack, but it does not mean it will necessarily give you a visible six-pack. It does not matter how lean you are, you still need to train core muscles and all muscles to make them visible and good-looking.

[HikariTheGardevoir]

"a pound of bricks weighs the same as a pound of feathers"
*Me with a Scottish accent*: but bricks are heavier than feathers...

[rayssarivera]

this is off topic but the woman’s voice is really soothing

[TugaHuga]

Overall I think this video is great for the amount of time spent on each topic but as a fitness professional myself I must add some notes:
Myth 2 - It is not so much about mornings or nights that dictates the way our bodies respond as much as our bodies natural rhythm. Some people have been noted to have better performances at different times in their days. The impact is almost not statistically significant but if you are looking to maximize your results you should test to see which time is best for you.

Myth 3 - I was surprised to hear what was said here. It has been shown in many different studies that both static and dynamic (exception to balistic) stretching does help reduce the risk of injury before a session of physical activity. Stretching does not leave you with "loose tissue" as was mentioned, our ability to produce a maximal force may be reduced in some circumstances but I'm not sure that's what they were trying to say. I think maybe they were confusing stretching with flexibility training since they mentioned explosive and balistic exercises and in that case they would be right. Flexibility training before a session actually increases the risk of injury.

Myth 5 - This one I believe was confusing because of the short time they had to explain it. The typical "cardio exercises" are what would be described as predominantly aerobic exercises. In these types of exercises you should be working below your anaerobic threshold which in simple terms means you should be able to produce enough energy without accumulating significant fatigue. To be able to do this one of the main energetic sources is the oxidation of lipids (aka fat). It is one of the longest processes our body has and it requires oxigen so that's why it is predominant in longer and moderate to low intensity exercises (not exclusively but it would be too long of a comment to explain that). All of this to say that yes, in layman's terms cardio does burn fat but I agree that diet is still the most important factor.

Myth 6 - This one was just disengenuous. Obviously this is said when comparing volume, saying that a person with a certain weight with a high fat percentage looks bigger than someone very muscular and lean with the same weight.

Myth 9 - While for beginners and even some intermediate individuals bodyweight can be a great option in certain exercises, strenght requires a specific kind of stimulation for its training to be effective. In other words it has a specific range in terms of volume and intensity in which the strenght gains will be optimized and in fact the main effect. A hypothetical individual who can do 100+ squats with bodyweight is simply not going to get any significative gains in terms of strenght to his/her quads using bodyweight exercises because even if we tried to manipulate the exercise to maximize the internal load it just wouldn't be enough.

Myth 17 - I understand they aproached this question from the point of view of a casual individual who is looking at exercising as a way to have fun and joy so I don't want to be too harsh here. From a general point of view we can say that yes, you should do whatever kind of activity you enjoy the most. If you enjoy dancing it wouldn't make sense to prescibe a basketball handling drill exercise, if you like swimming it wouldn't make sense to make you do strongman events. However if we're talking about exercise plans and even exercises, from the macro to the micro level there are absolutely bad exercises! As much as you may love power lifting, if you have high blood pressure this activity represents a very high risk to you. If you have a past injury that severely affects the integrity of your joints, bones or ligaments you should probably stay away from combat sports. Even if you have no known counter-indicators there are always correct and incorrect ways to perform most exercises so this is where we have to look at it from a health and wellness point of view and be very careful with the kind of advice we give to people.


Anyway probably most people haven't read half of this but I just wanted to contribute myself to this discussion so that everyone can be better educated and achieve their goals. :)

[masa-qicx]

I used to lift.. Took me 6 months to see the results and it took me 3 months for all of it to disapear. Thanks covid.