We reveal the truth!

The fitness boom is still alive, and so are all the myths around that topic. If you're new to the world of HIIT, squats and lifting, you should watch out: Bad advice can have dangerous impacts on your body. Did you believe any of these myths? Then, let’s clear the air.

Myth #1: No pain, no gain!

Maybe it’s the most popular caption on instagram, but is it even true? Many people still think, that if they aren’t sore the next day, their workout wasn’t hard enough. Totally false! You don't have to feel pain to build up muscles. Okay, a little soreness is part of the game, but when it crosses the line toward debilitating movement, your body is telling you that you went too far. If you aren't sore the next day, it doesn't mean you didn't expend enough energy, it means your energy expenditure was just right. Judging your progress only by the degree of pain is not correct. The only yardstick by which you need to measure progress are your own personal goals.

Myth #2: Sports bras only prevent bouncing

It doesn’t matter whether you breasts are big or small, a sports bra is a MUST when in comes to high impact activities like HIIT, running, rope jumping jogging or aerobics. Because it stops the annoying breast bouncing? Not only. Women who don’t wear a sports bra are in serious danger of permanently damaging and stretching their breast ligaments. In other words, if you don’t want sagging boobs, wear a sports bra! But The majority of women wear the wrong type of bra for working out. Going without the correct support can also cause breast pain and upper back and shoulder problems.

Myth #3: Crunches are the best exercise for your abs

Regular crunches only tone a small portion of your abs. If you don't vary your exercises, your stomach will never reach that six-pack ideal because the other muscles won't be strong enough to give your stomach the toned shape you're working for. Doing crunches is not actually the best way to get a six-pack. Make sure to vary your exercises and also include planks, mountain climbers or knee raises to your workout routine.

Myth #4: Working out a lot means you can eat whatever you want

We all know the slogan: "Abs are made in the kitchen“. It refers to the fact that what you eat has a far greater impact on weight loss than any form of workout. It's very easy to eat a lot of calories, but it's very hard to burn all those calories. In fact, what you eat has more impact on your fitness and weight loss than working out. Spending hours in the gym is a waste of time if you go to Burger King afterwards.

Myth #5: Cardio is the best way to lose weight

Cardio exercise is only one part of a weight-loss plan. You also need to change your eating habits and include a weight-training program. Studies have shown that it is more effective if you vary your workout and focus on a combination between weight training, HIIT and cardio.

Myth #6: Less rest means more success

If you work out every single day, without any rest day, you could injure yourself or overtrain. Your body needs to recover, especially after a tough workout-session. Therefore, listen to your body and take regular breaks! A day without exercising doesn’t mean you are lazy, it means you are clever. Rest days allow your body to build up muscle tissue. They are absolutely essential for good results.