Fitness MYTHS: Fact vs Fiction

The Truth About Fitness Myths: Separating Fact from Fiction (So You Stop Wasting Time)

Let’s get something straight.

The fitness world is loud. Everyone’s got an opinion, and most of them are either outdated, oversimplified, or flat-out wrong.

It’s no wonder people feel stuck, confused, and frustrated when they’re “doing everything right” but seeing no progress.

So let’s clean house.

I’m breaking down five of the most common myths that keep people spinning their wheels—so you can stop wasting time and actually get results.

MYTH 1: “You need to do cardio to lose weight.”

Nope. You don’t.

Cardio isn’t a fat-loss requirement—it’s a tool. And like any tool, it can help or hurt depending on how you use it.

Cardio burns calories, sure. But fat loss comes down to a calorie deficit. Period. You can create that deficit by eating better, lifting weights, moving more throughout the day… not just pounding the treadmill for hours.

And guess what? Too much cardio without strength training?

You’ll burn through muscle tissue, slow your metabolism, and end up feeling weaker and softer than when you started.

The truth: Lift weights. Walk daily. Use cardio as seasoning, not the whole meal.

MYTH 2: “You need to eat every 2-3 hours to boost your metabolism.”

This one needs to go.

The idea that your metabolism is a fragile little fire that needs constant feeding? Not true.

Your metabolism doesn’t care if you eat 3 times or 6—as long as total calories and protein are in check, meal frequency is about preference and consistency, not magic.

And for most busy people (you know, adults with jobs and kids and lives), eating every 2 hours just creates more stress, more snacking, and more frustration.

The truth: Eat when it works for you. Hit your daily protein and calorie goals. Don’t overcomplicate it.

MYTH 3: “You can spot-reduce fat.”

Let me be clear: you can’t crunch your way to visible abs.

Doing 100 glute bridges won’t shrink your thighs. Training your arms daily won’t “tighten” the fat on the back of them. That’s not how the body works.

Fat loss happens systemically—not in the areas you wish it would. Your body decides where it pulls fat from, and unfortunately, it’s usually the last place you want it to.

The truth: Build muscle across your whole body. Create a calorie deficit. Stay consistent. Fat loss takes time and strategy.

MYTH 4: “You need fancy influencer exercises to get results.”

This one drives me crazy.

Scrolling Instagram or TikTok, you’ll see fitness influencers doing circus-like movements with resistance bands tied to their ankles, jumping on unstable surfaces, or combining five moves into one.

And people think that’s what it takes to “activate glutes” or “tone arms.” It’s nonsense.

I’m a bodybuilder and physical therapist. I’ve coached hundreds of clients. And the truth is, the movements that build strong, capable bodies are the basics:

Squats. Deadlifts. Rows. Presses. Pulls. Carries. Core stability.

They’re not flashy, but they work. They mimic real-life function—getting out of a chair, lifting groceries, walking upstairs, picking up your kid.

The truth: You don’t need fancy. You need form, progression, and consistency.

Boring works—if it’s done right.

MYTH 5: “You need snacks throughout the day to stay energized.”

Unless you’re a toddler—or hiking Everest—you don’t need to snack all day long.

Constant grazing leads to constant insulin spikes, which over time can cause blood sugar dysregulation, energy crashes, cravings, and metabolic dysfunction. Your body was not built to be in a fed state 24/7.

If you’re eating balanced, protein-forward meals that serve a purpose—fueling you, not just entertaining your taste buds—you’ll stay satiated for hours. You won’t need a snack. You’ll be too busy crushing your day to think about another handful of trail mix.

Also—this matters—your body is built for challenge, not comfort. When we introduce controlled stress through fasting windows, strength training, cold exposure, even hunger between meals, we trigger longevity pathways.

We become more insulin-sensitive. We repair better. We live longer.

The truth: You’re not going to fall apart if you go 4-5 hours without food. In fact, you’ll probably feel better, look better, and perform better once you stop eating like a squirrel and start eating like an adult with a plan.

Final Thoughts: Stop Believing Bad Advice

If you’re serious about getting results—whether it’s losing fat, building muscle, increasing energy, or just not feeling like garbage—you’ve got to stop chasing myths and start following real strategies backed by science (and people who actually live it, not just post about it).

I’ve been in this game for over 30 years. As a PT, coach, bodybuilder, and mom of four, I don’t have time for fluff—and neither should you.

Ready to Stop Guessing? Let’s Go.

If you’re tired of sifting through conflicting advice and want a real plan that works with your lifestyle, your goals, and your body—

book a free call with me. We’ll break down what’s been holding you back, what needs to change, and how to make that change stick.

No fads. No gimmicks. Just structure, strategy, and results.

Let’s cut the noise and get to work.