The fitness universe is surrounded by false information and contradictory opinions that can hinder or, in the worst case, put at risk the health of those who want to follow a healthier lifestyle.
You've probably heard the phrase "you need to train every day to get quick results" at least once. Or, "foods with protein can be consumed as much as you want, without restrictions". But is that really true?
The truth is that today, we find a large amount of content about fitness on social media that can make it difficult to understand what is actually true and what is not. Therefore, before following any tip shared by influencers or Instagram profiles, do thorough research on the subject or ask a professional in the field if you have any questions. This applies to both diet and exercise tips.
In this article, we will dispel the biggest myths about a fit lifestyle and show you the risks they pose to your health. Check it out!
1. Carbohydrates are only bad for your health
When it comes to healthy eating, there seems to be one thing that everyone agrees on: carbohydrates are villains that need to be combated. Does this mean, then, that it is better to cut out foods that contain this macronutrient, such as pasta, bread, rice and flour, once and for all?
No, quite the opposite! Carbohydrates are an important source of energy and therefore should not be cut from your diet.
50% to 60% of your daily calories should come from carbohydrates. Of the macronutrient groups, they are the ones we should consume in the largest quantity. This means that they need to be present in the main meals of the day: breakfast, lunch and dinner.
There are other factors to healthy carbohydrate consumption, as this article shows .
2. To get results, you need to train every day of the week
Getting quick results is the goal of most people who start training, whether it's weight loss, gaining lean mass or strengthening muscles.
Exactly for this reason, influenced by other people they know or by finding out information through websites, many people start to exercise tirelessly, every day of the week.
However, few people know that regardless of your goal and level of familiarity with physical exercise (beginner, intermediate or advanced), your body needs rest days during the week to recover from training. This is the only way to achieve the results you want.
In this case, training for seven consecutive days can result in intense muscle fatigue, called overtraining. This syndrome occurs when we exercise excessively, without respecting the intervals or recovery time of the muscles.
So, whenever you hear someone say this phrase, remember that it is a myth. According to experts, training three times a week is enough to get results.
3. Chocolate is the greatest villain of health
This is another classic legend from the fitness world. In the list (which is extensive, by the way) of foods that are bad for your health, chocolate stands out as the main one. But the truth is that, just like carbohydrates and other foods, sweets are only bad for your health if consumed in excess.
According to nutritionists and nutrologists, you can eat between 30 and 40 grams of the dessert per day, the equivalent of a small bar or four squares. In addition to the quantity, there is also guidance on choosing the sweet according to the percentage of cocoa present in it.
To be considered healthy, it must have at least 70% cocoa. Chocolates with large amounts of the ingredient contain less sugar and fat, which is why they are the best to consume. If consumed in moderation, they can provide several health benefits, such as preventing heart disease, increasing the feeling of well-being, fighting free radicals and many others.
So, remember that when it comes to health and nutrition, there are no good guys or bad guys. Everything can be consumed, as long as it is in moderation. This also applies to chocolate and other delicacies that we love so much.
4. Protein foods can be consumed at will
As we know, protein is essential for keeping the body functioning properly. However, contrary to what many people believe, since this macronutrient is good for you, you can consume it as much as you want, its benefits can only be enjoyed if consumed in moderation.
It is very common to see people resorting to diets with a high protein intake and restriction of other nutrients to gain lean mass, improve bodybuilding performance and lose weight. However, as everything in excess is bad, it would be no different with this nutrient. If consumed excessively, it can cause clogged arteries, overload the kidneys and even harm the heart.
As explained by Bold Snacks food engineer Guilherme Costa Abid, a daily amount of 1.5 grams of protein per kilo is enough to meet the body's demands and prevent health problems like these. This amount is also recommended by the WHO.
This way, you can include this macronutrient in a balanced way in your daily life with a varied and delicious menu. Rice, beans, eggs, nuts, milk and dairy products are great options for protein foods to include in your diet.
Another alternative is protein bars, perfect for times when we want a quick, practical, tasty and nutritious snack. These are the characteristics found in Bold bars , which, in addition to having 20g of protein, are composed of other macronutrients that are very important for the body. And the best part is that everything is balanced, just look:
- 19 grams of carbohydrate.
- 10 grams of fat.
- 5 grams of fiber.
For all these reasons, whenever you choose a healthy snack, choose Bold bars. They are excellent options for those who want to live a healthy and surreal life.
5. The longer the workout, the better
Another myth that surrounds the fitness world is about the duration of the workout. Many people believe that, to achieve the expected results, it is necessary to spend hours on end at the gym.
However, that’s not exactly how it works. Scientific research shows that the effectiveness of training is more associated with how, not how much, you exercise. Exercises with shorter duration and higher intensity can bring better results to the body.
An intense 30- to 40-minute HIIT workout, for example, can be more effective than lifting weights or doing moderate cardio for two hours at the gym, depending on your goal. So it’s not about the time, but about whether your workout is aligned with your goals and needs.
What are the risks that myths about a fit lifestyle pose to your health?
It may not seem like it, but spreading false information like the one we show throughout the text can harm or cause serious harm to the health of people who believe it.
Think about the problems that excessive protein consumption can cause, or the possible damage to health caused by a lack of carbohydrates in the body. The price of thinking that one can be consumed without restrictions and the other must be cut from the diet can be high.
The same goes for those who think that long, daily workouts are the best option. Excessive exercise, as we have shown, can cause muscle fatigue and, in the worst case scenario, contribute to injuries.
In this sense, we can say that fake news associated with healthy living is a disservice to health. Therefore, always remember to check whether the information you receive is true before sharing it.
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