So you are soon stepping into gym for the first time, I still welcome you here if you are active gym goer. What I will conclude you here is that this world is full of fake people who will try you to make believe in false things and make you do the same which will waste your time, energy or even ruin your career and even your fitness which you achieved it for which you have sacrificed.
Let start with some basic information about gym:
- We may actively called it as 'gym' but the actual word is 'gymnasium' which is arrived from Greek word.
- The first ever gymnasiums date back to over 3000 years in Persia
Top 5 Myths about gym you should probably know:
1. Eating fat will make you fat:
It is being said that fat should be avoid during fat loss. But the fact is that it is the carbohydrate which reduce the fat loss. Fats are essential during weight/fat loss because it take more time to digest, making you fuller for long time. So healthy amount of fats should be consume even during fat loss period. Having a well balanced protein, fats, and carbohydrate is essential, even during fat loss.
Following are some reasons why you should consume fat even during weight/fat loss.
- Fat take longer time to digest, hence making you fuller for longer time
- Fat have more calories per gram for sure, but calories alone don't complete the whole story.
- Apart from fat/weight loss, dietary fat is essential for healthy skin, vitamin absorption.
Avocado and fish are fat-rich food.
2. Cardio training should be avoid if you wanted to gain muscle:
No, you don't need to stop doing cardiovascular training because it is proven to be result in actual benefit for muscle gain. As long as you are taking enough carbohydrate, protein, essential fats then no need to worry about it.
You should do cardio training on regular interval of time due to it has following benefits:
- This will improve muscle circulation due to the increase in growth of capillaries
- More oxygen and nutrients will reach to your body in less time and waste will be removed faster from your body.
- Stamina will increase as well as your recovery.
- Naturally, your body fat will reduce and your body will look sharper and ripped.
So, indirectly cardio training increases the muscle gain.
3. Purchasing protein supplements is the only way:
Supplement is not the very natural thing to build muscle. Boasting with protein supplement is rather too overhyped. Build your muscle with pure home foods. Muscle gain without protein supplements is not easy and take more time, but it is sure better than using supplements. Remember, if you start taking supplements, you'll have to use it till the end.
Some risks associated with protein powders:
- Most of the times, they are added with a load of sugar and calories
- They are dietary supplements, so we don't know whether manufacturer adds what it do claims.
- It is not good for digestive system.
What you should use rather than protein powder:
- A cup of milk
- Eggs
- Yogurt
- Nuts
- Meat
4. Gym is the only place where you can build muscle or loss weight:
You can make a decent body even at your home if it is occupied with gym. Lol no. Even if you don't have machines, no one is going to stop you to build you muscle or lose weight.
Some tips for home workout:
- You can use your bodyweight itself if you just wants to stay fit
- If your goal is more than just being fit (build muscle) then you can use a school bag filled with heavy objects such as books,cement,bottles filled with water, or dumbbell if you have. Make sure your bag is heavy enough. Do compound exercises and change your intensity after a particular interval of time
- For weight/fat loss, a variety of cardio training you can do at your home such as burpees,running,jump squats,crab plank, mountain climbers, etc.
5. Muscle gain/ weight loss is a matter of 4 months:
No, it's a matter of 2 months lol.
Unless you have extra-ordinary genetics, you will have to sacrifices more time. It may be an year or 4 or more. It would be better if you start focussing much on workout forms and better muscle mind connection rather getting upset for not gaining/losing weight after doing workout for 4 months.
Preach less, practise more. I am sure you will achieve your dream body and can show off it to your buddies :D