With the popularity and spread of gyms around every street corner lately, the need to enrich our health and fitness knowledge is more crucial than ever before. Only very few gyms actually test the trainers and their various training techniques and just hire those who look bulky and huge.

There are different training techniques for different body types and shapes as well as different fitness goals that vary from one person to another. With this, unfortunately, comes many myths and false information which is usually passed around without prior knowledge or experience. Identity tried to collect the 5 most common gym myths and misconceptions:

Myth #1 More time in the Gym means better results

Overtraining

People usually tend to think that spending more time at the gym will consequently lead  to better results which is completely wrong and leads to a gym full of people napping on the benches. Overtraining is a fast way to lose  instead of gain muscles; the muscle tissue begins to break instead of building new tissues which leads the muscle to weaken and stop growing. Train the muscle effectively, balance between weight training and cardio, do not exceed an hour at the gym, and make sure that your nutrition program is suitable for your body and your training routine and better results will surely come your way.

Myth #2 Muscle strength and muscle size are directly proportional

size vs strength

Gaining size and gaining strength are two completely different things; strength is more of a neuromuscular adaptation while in muscle size gain the body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands. It all depends on the purpose of your training and your goals. For example, when you constantly do a particular exercise, your central nervous system begins to adapt the muscle fibers to this technique or movement and would force less fibers to fire, which would make you do it better or faster but wouldn’t necessarily make your muscles grow bigger. That is why people who are usually overexcited at the gym and try to lift all the loads don’t usually get the best size results.

Myth #3 Gym makes women look bulky and manlike

gym

This is also a completely incorrect and very common misconception. First, men use specific techniques and nutrition programs to build muscle mass, so if we suppose that women’s bodies produce the same amount of testosterone as men, then they will have to go for the size gaining exercises to build muscle mass. Secondly, women’s bodies produce a very small fraction of the testosterone that male bodies produce, so even experienced women who have been training for years can’t be as bulky as men (unless of course they target these specific exercises or inject themselves with testosterone or anabolic substances). So please ladies, when you train do your best and push to the max; don’t do bench presses with napkins.

Myth #4 Turn fat into muscle

lean

I think we’ve all heard this even if we have never set foot in a gym before; someone at some point must have told you to hit the gym so that you would turn this fat into muscle, or that if you stopped going to the gym your muscles will transform into fat. This is COMPLETELY INACCURATE.

Muscle and fat are two completely different body elements that consists of completely different types of tissues. If you are a bodybuilder and you stopped lifting, the muscles will not turn into fat. They will simply shrink due to the lack of training, and if you add bad eating habits your body will gain fat which will appear over your muscles and will not replace them.

If you are not fit and you start hitting the gym, your body will gain muscles and will consequently burn fat which are two completely different operations. Fat burning will increase as your metabolism increases and if you enhance your eating habits, fat will disappear by time, and will never EVER turn into muscles.

Myth #5 If he looks fit, ask him, he knows everything

fit guy

It’s totally understandable the we tend to believe that those who look good know best, because we subconsciously think that if we follow their steps, we will look just as good. This is totally wrong; some people have good genes, others have high natural testosterone which leads to faster muscle bulking without them exerting major effort. Even those who do make an effort, they follow a routine which suits their bodies, their metabolism and their hormones.

Egyptians usually don’t like to admit their lack of knowledge; they consider it some kind of incompetence, if you will. Even if you asked for someone’s advice on their  first visit to the gym, they will answer you with anything that comes to mind, even if it means you end up on the treadmill with dumbells in your mouth!

Hear everyone out, ask everyone around, and listen to everyone’s advice but use them wisely. Don’t just follow anyone blindly  just because they look fit. Education, good nutrition and healthy habits are the most crucial things to help and support your training.