We have all heard an fell for some sort of myth that we learned was completely bogus a few years later. Usually, they sound somewhat legitimate but when you look at the science of the matter it all goes away. Here are a few in that you'll hear within the fitness industry.
1. Steady state cardio will make you lose muscle
Low-intensity steady state cardio has recently been given a bad wrap with the increase in popularity of high-intensity interval training (HIIT). Sure, HIIT training is awesome, we love it, but is it necessary to do all the time? If you do normal cardio will you lose muscle you’ve worked so hard to gain? The answer is not at all. Steady state cardio is an important part of any workout regimen for a couple of reasons. The first being if you are already on a lower calorie diet and you couple weight training with HIIT training you will put yourself in a situation where your body needs more fuel and your brain will tell you to eat more than you should. Not necessarily the best way to follow up a trip to the weight room. Moderate intensity training takes less of a toll on your body, which in turn provides you with a quicker recovery time, more luck sticking to your diet and lower cortisol levels which help you manage your stress.
2. Bodybuilding won’t increase your athleticism
Once upon a time athletes were told not to lift because it would limit flexibility. Those days are far gone. They are far gone. If you are a premiere athlete, you lift, it’s as simple as that. It is argued that weightlifting, with a full range of motion, actually increases flexibility better than static stretching. A study from Castelo Branco University in Brazil showed “that 8 weeks of resistance training improved flexibility better than static stretching in all but one measurement”.
3. Never exercise a sore muscle
This is a common misconception with folks new to training. You make it through your first leg day, you're feeling amazing and all the sudden you can’t get out of bed the next morning. It happens. We have all been there. It is so important that you take good care of your body at this point in time. Including plenty of water (at least 64 ounces), a BCAA supplement (we recommend Kaged Muscle), and plenty of protein and omega-3 fatty acids to reduce swelling. Don’t let these 48 hours change the course of your workouts regimen. The soreness is normal and in order to completely recover and continue to grow, you need to put those muscle to work again. Warm up properly, and get back into it. You'll thank yourself later!
*There is a difference between muscle soreness and an injury. If you are still unable to function normally after 72 hours, you may have injured yourself. Please get that checked out with a doctor.
4. The more protein you eat after a workout the bigger you’ll be
100g of protein after a workout is a waste of that expensive protein powder you just bought. Sure, protein is good for you, there is a minimum amount of protein you should have in a day at 25 grams of protein with every meal. That’s 75 grams per day. Any less than this and you are actually not providing your body enough protein to function. If you lift/train it is important that you get much more protein than that.
It is recommended that you get at least .4g per lbs body weight if you are trying to maintain muscle mass and strength. Usually, .6g of protein per lbs of body weight will help you gain and grow muscle and muscle strength. More than .6g of protein per lbs of body weight is a probably a waste of precious protein powder. Don’t worry though your body isn't actually that good at storing protein as fat, it actually gets rid of the excess protein through your natural body waste.
A tasty way to get that protein is from Killer Whey! Feel free to munch on a couple big scoops of our delicious ice cream for a solid 22g of protein (44g in a pint).
5. Always go until failure
Your form is always more important than the amount of weight or sets you are doing. If you lose your form you a risking injury and therefore should not be pushing yourself until failure. Taking reps until failure is a good way to ruin a workout early on, especially when you have a long workout ahead of you. By doing a burnout set early on in a workout you are risking not only injury but also the rest of your planned workout for not much of a benefit.