15 Myths & Misconceptions For Teenage Trainers!

With all the myths surrounding the fitness industry, it can be difficult for many teen trainers to separate the truth from the lies. Prepare to learn about these myths and make the most out of the time you invest!

Article Summary:
  • Training the abdominals does not reduce stomach size.
  • Following a starvation diet results in a long term gain in fat.
  • It is important to eat at night before going to sleep.
  • dot
    Myths & Misconceptions For Teenage Trainers

    With all the myths and misconceptions surrounding the fitness industry, it can be difficult for many teenage trainers to separate the truth from the lies. Falling for all the traps can be very frustrating and can waste precious training time.

    Prepare to learn about these myths and make the most out of the time you invest in training by following the truth!

    Here are 15 of the most common myths and misconceptions that many teenage trainers have to face. It is imperative that these myths be avoided and the recommendations followed.

    dot Myth #1: Light Weights & High Reps Increase Muscular Definition dot

      Performing high repetitions with light weights increases muscular endurance, but does not increase muscular definition. Following a healthy nutrition plan and performing cardiovascular exercise increases muscular definition.

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    Healthy Nutrition & Cardio
    Increases Muscular Definition.

    dot Myth #2: Spot Reducing Fat dot

      Training a specific muscle group to spot reduce the fat surrounding it is just not possible. Fat is burned through cardiovascular exercise and proper dieting.

      Doing a set of crunches doesn't burn the fat around the stomach. However, walking for 60 minutes burns the fat throughout the entire body, including the stomach. Also, following a proper nutrition plan helps reduce the fat around the stomach and throughout the entire body.

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    dot Myth #3: Training Abs Reduces Stomach Size dot

      Training the abdominals does not reduce stomach size. In fact, too much abdominal training could actually make the stomach bigger. The abs are muscles and grow as they are trained.

      Training the abs two to three times a week is more than enough. Keep in mind that the abs are also trained when performing many compound exercises such as squats and deadlifts, so you don't want to train them too much.

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    Training The Abs Does Not Reduce Stomach Size.

    dot Myth #4: More Training Always Equals More Muscle dot

    dot Myth #5: Cardio Should Only Be Performed When Trying To Lose Fat dot

      Cardiovascular exercise should always be integrated in a workout regimen, whether or not you're trying to lose fat. The only difference is the amount of cardio performed. If you are trying to lose fat, then there should be an increase in cardio. If fat loss is not your goal, then you should perform cardio a few times per week.

    How Many Pays A Week Do You Perform Cardio?

    One Day
    Two Days
    Three Days
    Four Days
    Five Days
    Six Days
    Every Day

      Cardio trains the heart and lungs, which are two vital organs. It has many benefits, including:

      • Improves the body's ability to utilize oxygen
      • Improves breathing
      • Decreases heart rate
      • Decreases blood pressure

    dot Myth #6: Starvation Diets Are The Best Way To Lose Fat dot

      Following a starvation diet usually results in a long term gain in fat. In the beginning of the diet, some fat is lost, but as soon as the person goes back to their regular diet, most of the fat is gained back.

      In some cases, more fat is gained than lost following a starvation diet, as a result of a slowdown of the metabolism. Also, during a starvation diet, plenty of muscle is lost and energy is greatly decreased, making it quite difficult to train.


    [ Click here to learn more. ]
    Eating & Your Metabolism!
    Knowing our individual metabolisms involves understanding what is happening to our bodies when we do or do not eat.
    Jen Heath

    dot Myth #7: All Calories Are Created Equal dot

      When following a bulking diet, most trainees consume any kind of food in high quantities, whether healthy or unhealthy, just so to pile up the calories and gain weight. They don't realize that most unhealthy foods contain empty calories and have minimal nutritional value. Also, the large quantities of unhealthy food add mostly fat weight instead of muscle, and can lead to many problems, such as heart disease.

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    Unhealthy Foods Contain Empty Calories.

      Following a clean bulk is recommended, as the majority of the foods in the diet are healthy, leading to a minimal gain in fat and a maximum gain in lean muscle.

    dot Myth #8: Protein Should Make Up The Majority Of The Diet dot

      Protein should only make up 20-30% of a person's diet, with carbs making up 50-60%, and fat making up 20-30%. Eating too much protein is not advised as it can cause dehydration and a gain in fat. That's right, eating too much protein can cause a gain in fat, because the body can only take up so much protein, and converts the rest into fat.

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    Eating Too Much Protein Is Not Advised.

    dot Myth #9: All Carbs Are The Enemy dot

      Carbs are essential nutrients that provide the body with energy. Simple carbs such as corn syrup and table sugar are unhealthy. Complex carbs such as whole grain pasta and broccoli are very healthy and provide the body with plenty of energy.


    [ Click here to learn more. ]
    Sweet's Revenge!
    When you restrict carbohydrate intake, your body responds by converting proteins into sugar; too much = fat. That is sweet's revenge.
    May Blaiz

    dot Myth #10: All Fats Are Bad dot

      Many trainees eliminate fat from their diets, because they think that all fats are bad. Fat is an essential nutrient that provides the body with energy.

      There are many different types of fat, including saturated, monounsaturated, and polyunsaturated. Monounsaturated and polyunsaturated should make up the majority of fat intake, as they are healthy. Saturated fat should be kept to a minimum, as high intakes are very unhealthy.


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    dot Myth #11: Supplements Can Replace A Good Diet dot

      Supplements can never replace a good diet. They are made to add to a good diet, not replace it. The body prefers whole foods and they are actually absorbed better than supplements. Combining a good diet with supplements is recommended and will provide the best results.

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    Supplements Can Never Replace A Good Diet.

    dot Myth #12: You Can Eat Anything If You Train Without Gaining Fat dot

      If a person doesn't eat correctly, they run the risk of gaining fat whether or not they train. Performing cardio helps rid of the fat, but it can be mind boggling performing endless amounts of cardio to fight off all the fat gained from bad eating habits. Having a small cheat meal every one to two weeks is recommended and will keep you mentally in check.

    dot Myth #13: Eating Any Food At Night Is Bad dot

      It is important to eat at night before going to sleep, so the body has the needed nutrients throughout the long sleeping period. Eating high fat foods is definitely bad and should be completely avoided. However, consuming protein-rich foods that contain a slight bit of fat and foods with complex carbs is highly recommended, as it helps the body recover and restore its energy reserves.

    When Do You Stop Eating For The Night?

    More Than 4 Hours Before Bed
    3 Hours Before Bed
    2 Hour Before Bed
    1 Hour Before Bed
    Less Than An Hour Before Bed

    dot Myth #14: Machines Are Better Than Free Weights dot

      It is common to see ads about new fancy machines that are supposedly better than free weights in every aspect. Those are always false, as machines, similarly to free weights, have just as many disadvantages as they do advantages.

      Combining free weights with machines is best, as you obtain the best of both worlds. Free weights allow for free range of motion and the use of stabilizer muscles. However, the risk of injury is high because incorrect movements out of the range of motion can easily occur.

    Free Weights Or Machines?
    [ Click To Join The Thread. ]
    Free Weights Or Machines?
    I`ve been told to stay off machines for now and just use free weights to increase my strength and mass. Is this the correct way to go about it?
    Started By:

      Machines on the other hand have less range of motion most of the time, but they often minimize the risk of injury because of the fixed range of motion. However, injury can still occur. Also, most trainees have differences in their anatomical structures and the fixed positions that machines provide might not fully suit the trainee. In such cases, the particular machines should be avoided to prevent risking injury.

    dot Myth #15: Training Like A Pro Bodybuilder Is Best dot

      Most pro bodybuilders have been training for many years and are taking drugs. What works for them doesn't necessarily work for everyone else. Each individual has a different body and needs to adjust their workouts according to that.

      Duplicating a pro bodybuilder's workout will not make a person look like a pro bodybuilder. It takes many years of hard training, proper eating, and dedication to gain loads of muscle mass. There are no shortcuts that lead to a bodybuilder-like physique.

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    There Are No Shortcuts That
    Lead To A Bodybuilder-Like Physique.

      It doesn't hurt to take advice from a pro, but that advice should be first analyzed and researched before included in your workout regimen, to see whether or not it is acceptable for your level of training and if it would benefit you.


    The myths and misconceptions have now gotten debunked! Don't waste your time making the common mistakes and stray away from the lies. You will be further convinced once the results begin to appear.