Four Fitness Industry Myths Debunked
I posted a reel on Instagram the other day that got an interesting response.
It was called “4 Fitness Industry Myths Debunked”.
Now, this is a common clickbait-y title, I know.
And definitely, one that garnered some triggered responses.
But from my experience in the fitness industry and within mindset coaching, these myths are very damaging.
The 4 myths are…
1. You have to be disciplined to see results
2. Spot reduction works
3. The only way to build strength is using weights
4. You need to count macros
What’s so damaging you might ask? Well let me tell ya, Susan.
Discipline is usually tied to comparison. We compare ourselves to other people’s success and their idea of discipline and when our effort doesn’t match theirs, we feel like a failure. The thought is that, when you’re not disciplined, you are a failure.
“I can’t stick with this routine so I’m a failure.”
But what if the workout you’re doing isn’t actually what your body wants? What if you can’t stick with it because it doesn’t actually feel good to you? What if you actually like other ways of movement instead of what isn’t “sticking”? You’re not a failure, you just haven’t found what works for you.
How do you find what works for you?
Break down what you believe a good workout is. It might be a very narrow view of lifting heavy at the gym, or running many miles on the treadmill, or cycling.
The fitness industry tells us that these hard workouts are the only way you will have the body you want. Now this is not to say that these workouts, if your body likes them, aren’t good. They’re fantastic ways to move your body, however they are not the only ones.
What if I told you that any kind of movement for your body is a workout? Anything from going for a walk, or playing pickleball, or doing strength flow for 5 minutes when you can.
So the next time you get ready to workout, check in with your body. Do you feel dread over the movement you’re about to do? Does your body not want to lift heavy today? What kind of movement DOES sound good to your body today? The more you exercise your intuition, the more you’ll start to intuitively move, you’ll trust yourself, and you’ll start to strengthen your relationship with your body as a whole.
There is an important piece to this puzzle that I will get into in a later blog but it’s asking yourself why you are working out, and get super clear.
Spot reduction is the idea that you can focus on a specific part of your body in your workouts and *change* it. “Spot reduction doesn’t work because it targets muscles that are relatively small through exercises that are insignificant in terms of enhancing overall fitness, strength & energy expenditure. Overall fitness, not small muscle fatigue, is a stronger determining factor of your body’s fat-burning effectiveness.” (ACE, C. McGrath)
The more you do abs, you’ll strengthen your core, sure, but you’re neglecting the rest of your body.
To truly affect the part of your body you want to change, you first need to a) understand your WHY for wanting changing it - if it’s external validation of being valued and loved, then hunny, we’ve got more work to do; and b) have a dynamic workout routine that feels good in your body. When your body feels good moving and you begin to release the tension you’re holding around looking a certain way, your body responds. It feels your joy and love for yourself and it starts to change.
Strength & Weights
While using weights does build strength, you can ALSO build strength just using your body weight, especially if you are not used to heavy lifting, or movement as a whole.
Starting with your body weight allows you to pay attention to what muscles you’re actually physically using and how they work. You start by focusing on form and then, when you add in weight, there’s less likelihood of injury.
Macros - In my opinion, counting macros is just another sugar-coated excuse for disordered eating. In my experience of counting macros, my intentions were to lose weight to validate my worth. I set my macro counts too low, I was under-eating and then binging.
When your mindset around nourishing your body is about control and lack, the attachment to the result is high. Meaning if it doesn’t “work” you’re emotionally affected, reinforcing your negative subconscious beliefs around your body & worth. Check in with your intentions before you change your diet.
I’d love to hear your take on these as well. What are your thoughts on the fitness industry and the language it uses around body and mindset? Comment below and save this blog for any time you need a reminder that you’re not a failure for not being “disciplined enough”.
LOVE YOU