[ 1
] When it comes to protein
supplements, I should look for the one with the highest amount of protein per
serving.
Fact: For
many, the manufacturer's serving suggestions are too much for the average
person to consume at once. More isn't necessarily better in this case.
Additionally, you're not really getting more or less with a particular brand.
They're all comparable.
Meaning, a protein supplement that has 42 grams of protein per serving may
only give you more because there's a bigger measuring scoop. Or the serving
suggestion may require two scoops instead of one.
[ 2
] High reps are best for
muscular definition. Low reps help to build mass.
Fact: A variety of different exercise
training methods will give you the best results when combined with a
scientifically balanced diet.
[ 3
] A meal full of
carbohydrates will give me the most energy during my workout.
Fact: A meal with too many carbohydrates
will significantly slow your performance in the gym. Instead, a small amount
of low glycemic foods such as apples or oatmeal will provide the best energy
boost.
[ 4
] No pain, no gain.
Fact: Exercise should never be painful. If
it is, you'll run the risk of injury as a result of overtraining. Once you
enter the "overtraining zone", you're guaranteed to experience
physiological and mental stress which can eventually lead to a number of
health problems.
[ 5
] If my body requires 2000
calories per day, I should just eat 5 meals at 400 calories each, right?
Fact: No. Instead, consider the yo-yo
method for dieting. This technique involves eating less calories when your
activity levels are low, and more calories as you become more active.
[ 6
] Supplements are
ineffective and a complete waste of money.
Fact: Yes, many supplements are.
"Nutritional supplements" on the other hand can significantly
improve health. The benefits include strength, energy, mental sharpness,
immunity from disease, elevated mood, and more!
[ 7
] The longer I train in
the gym, the more weight I'll lose [or gain].
Fact: The longer you're in the gym, the
more "muscle" you'll tear down. This is an unhealthy way to lose [or
gain] weight. Once your body hits a catabolic state, you're sure to lose
energy... and that could eventually lead to a plateau. A plateau is an
inability to progress in training. It can last for months. To be safe,
consider working out for about 45 minutes to 1 hour.
[ 8
] Health food store
employees should be sought for supplement advice.
Fact: Most health food store employees are
not professionals. The only requirement to get hired is to know retail. If you
ask them for advice, nine times out of ten they'll point you to the product
that pays the highest commission. Many health food store employees won't or
can't show you a product that scientifically offers the most benefit to the
consumer.
[ 9
] A pro bodybuilder is my
best source for training advice.
Fact: Never. Many are big because of
genetics and hard work. They may not necessarily have scientific explanations
as to how they got that way. With the right genetics, you can actually train
and diet incorrectly and still grow. Instead seek trained professionals.
[ 10
] A doctor is my best
source for training advice.
Fact: Not necessarily. Unless a doctor has
hands on training in the gym, they shouldn't advise. Many bodybuilding-related
questions can only be answered from those who have actually "been
there."
[ 11
] I can focus on my lower
abs by doing leg lifts.
Fact: In fact, the abs (rectus abdominal
muscle) function as one muscle. You cannot target the lower portion of the
abs. Traditional crunches will effectively train the abs. Not sure? Here's an
example:
- Lie in the crunch position on the floor.
- Place your hand on the "lower abs."
- Now lift the shoulders off the ground and contract your abs.
