Have you ever seen someone at the gym doing the exact opposite of what you were taught? Chances are, one of you is doing things wrong.
But how do you know who’s right? And who can you trust when it comes to fitness myths and facts?
Spot Reduction Works
Spot reduction is basically when you train a specific muscle or muscle group with the intention of burning the fat in the area around the muscles. The fact that this approach doesn’t work has been well-known for so long that it has almost completely seeped into our cultural consciousness. Only those completely unfamiliar with exercise science still believe it’s possible to burn fat locally.
Burning calories through frequent, consistent cardiovascular exercise helps shed belly fat. Combine this with an improved diet, and you’ll create a calorie deficit, which trims the belly and other areas of your body.
Eventually, certain exercises will help tone the muscles, which will become visible when the excess fat is gone
You Have Lower, Middle and Upper Abs
You can’t necessarily isolate one section of the rectus abdominis muscles, but you can target one area more than another. An effective way to do this is by performing exercises that move the lower body toward the upper body, as opposed to traditional movements (crunches and sit-ups), where the upper body moves toward the lower body.
A popular fitness saying is “abs are made in the kitchen, not in the gym.” When it comes to lower abs, this quote holds especially true.
You can perform ab exercises every day, but if you follow your workout with a trip to the local fast-food restaurant, your six-pack will remain a mystery.
Most individuals need to get their body fat percentage into the single digits to reveal the midsection. The solution is a combination of a healthy, clean diet consisting of eating real food, higher intensity workouts to help shed fat, and safe, effective ab exercises.
Deep Squats Are Bad For Your Knees
When squatting, you should keep the weight light enough so you can work through a full range of motion. The best squat is one in which you can sit your butt to your heels without weight.
Have you ever seen a baby bend down to pick something up? They go all the way down until their diaper touches their heels. We lose that ability as we age and stiffen up. Work towards getting back to that deep squat, then squat deeply with moderate weight. This won’t hurt you so long as you maintain proper technique.
Deadlifts Are Bad For Your Back
People don’t hurt their backs just because they’re doing deadlifts. They hurt their backs while deadlifting when they sacrifice technique to move weight.