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More Than Education, the health, fitness & coaching blog by More Than Muscle. This area of the site should be used as a reference point for everything educational relating to training, nutrition, health, fitness & coaching!

Debunking Fitness Myths | Part 1 Posted on 01/11/2018

Debunking Fitness Myths | Part 1

This week, we’re unmasking ten of the most frequently uttered phrases to reveal what’s fact and which fictitious myths need debunking - read on for our first 5 eye-opening explanations which are sure to stun…

"Muscle Weighs more than fat"


False. Are you familiar with the popular riddle: which weighs more a kilo of feathers or a kilo of bricks? Once the penny drops, it’s obvious that 1kg of muscle weighs exactly the same as 1kg of fat. This mistake is commonly made as muscle has a much higher density when compared with fat, meaning it takes up less room. So, if you’ve managed to gain 10kg of muscle mass, this will look very different to putting on 10kg of fat.


"An apple a day keeps the doctor away"


Once again, false. It’s hardly surprising that a memorable rhyme, fabricated with the aim of persuading children to eat their fruit and vegetables, isn’t exactly true. Nevertheless, a balanced diet consisting of limited processed food and copious fruit and vegetables gives us an essential dose of vitamins and minerals, vital for boosting our immune system.

"Eat More to lose more"

This one can cause a little confusion, but let’s get something straight: upping your caloric intake without increasing your daily activity level will not lead to weight loss, in fact, it might well result in quite the opposite. However, thoughtfully selecting meals with more volume and less calories (salads, veggies, fruit, lean white meat and fish) will allow you to eat more compared with gorging on pizza, cheese, steak or chips. Don’t forget that eating too little can also be detrimental to your weight loss objectives; if you’re consuming under 1000 calories a day, you run the risk of encouraging your body to store fat as it prepares itself against possible starvation. Moreover, a diet so deficient in calories isn’t sustainable and at some point, either when the cravings overwhelm you or when you return to a more normal diet, you’re going to put on weight.

"Carbs cause weight gain"

The correct kind of carbs are not, and never have been, the enemy. Consumed in moderation, healthy carbohydrates such as those in whole grains and fruits, provide you with energy as well as important vitamins and minerals. Yes, eliminating refined carbs can reduce your waistline and reducing your overall intake of carbohydrates can be a speedy way to lose weight but here’s the real reason why: for every 1g of carbohydrate you consume, your body will hold around 3g of water. Therefore, by reducing carbs, all you technically reduce is the water in your body and water can weigh a lot - hence the lower number on the scales. So, all carbs really do is cause water retention and in the longer term, this is absolutely nothing to worry about. The simple rule is that weight loss comes from a total calorie deficit and this can still be achieved while consuming carbs - get to know your good and bad carbs!

"Run for Weightloss"

Yes, exercise burns calories, but a variety of diverse workouts exist which can accelerate your weight loss goals. Running certainly isn’t for everyone and it’s far more sustainable to focus on a type of training which energises rather than demotivates you. Various fun examples include: playing tennis, dancing, fast-paced walking or swimming.