Chapter 2 -
You can target fat loss
❌ MYTH — You cannot spot reduce. The body decides where fat comes off
Muscle does not grow in the gym
✅ TRUTH — Training breaks muscle down. It rebuilds and grows during rest, mainly sleep.
The more you sweat, the harder you trained
❌ MYTH — Sweat is just your body cooling itself. It doesn’t measure effort or effectiveness.
Training too much can hold you back
✅ TRUTH — More is not better. Recovery isn’t optional — it’s when progress happens.
Strength training makes women bulky
❌ MYTH — It’s not that easy for anyone, male or female. Strength doesn’t equal size.
Nutrition matters most for fat loss
✅ TRUTH — You can’t out-train a bad diet. Exercise supports the process, but food drives the outcome.
PTs can prescribe bespoke nutrition plans
❌ MYTH — Only registered dieticians can legally prescribe bespoke diets
Muscle Weighs More Than Fat
Answer: False. A pound is a pound, no matter what. However, muscle tissue is much denser and more compact than fat. Even though they weigh the same, muscle occupies significantly less physical space in the body. This is why two people can weigh the same but look very different depending on their muscle and fat composition.
What it Means: Tracking progress on scales is just one metric. So is how clothes fit! If they are loose, you're winning, whatever the scale says.
Girls Will Get Bulky From Strength Training
Answer: False (unless the goal). Gaining lots of muscle is very difficult & takes years. It doesn’t happen by accident.
What it Means: Lifting weights makes you stronger and gives definition - not bulk. People respond differently, and plans are always adjusted.
Cardio is only for Weight Loss
Answer: False. Cardio is exercise for the heart. To make it stronger and reduce the risks of CVD.
What it Means: Everything from climbing stairs to playing with kids is easier. It makes people healthier. It’s that simple.
The Less you Eat, the More Fat you Lose
Answer: False. Extreme deprivation is harmful to both the body and mind. The body needs proper fuel, nutrients, and minerals, particularly when physical demands increase through regular exercise. Without adequate nourishment, performance and recovery suffer significantly.
What it Means: Focus on eating better, not just less. Add more protein and fibrous carbohydrates to increase energy, keep you full, and help your body get stronger.
The fitness world is full of myths fueled by opinion, beliefs, & sales tactics designed to push quick fixes & promise instant results. Whilst tactics are manipulative, we drive them because we want magic. The reality, “It’s hard, it takes time”, doesn’t drive sales.
However, not all are sales-driven. Others permeate social media, gym culture, & casual conversation. Like "cardio is for weight loss," "girls get bulky from strength training," “muscle weighs more than fat,” or the simplistic "eat less to lose fat". They create confusion, cause frustration, and even discourage people from trying.
The Reality
Cardio boosts heart health, increases endurance, & supports overall fitness. It plays a crucial role in everyday functionality.
Strength training is not only for bodybuilders or athletes. It’s for everyone and must be in every fitness regime. Strength underpins everything in life, from lifting groceries to maintaining posture. As we age, there is a natural decline in muscle mass, strength, power, bone density, balance, coordination & flexibility.
Engaging in strength training helps counteract declines by increasing muscle mass, preserving bone density, boosting metabolism, and reducing fall risk.
Cutting Through The Noise
Successful, lasting fat loss is better achieved by adopting sustainable, consistent habits that focus on balanced nutrition and well-rounded training rather than drastic, unhealthy calorie restriction and 8-week intense training programs.
The misconceptions complicate what should be a straightforward, individual path towards health, well-being, and empowerment, leaving many disheartened. By cutting through the noise and focusing on evidence-based practices, we create an effective fitness plan tailored to your unique needs and goals.
