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When starting any kind of strict diet, exercise routine or fitness-related purpose (whichever you have planned) you are most likely saturated with the overwhelming amount of stories, anecdotes, advice, gossip, etc. that abound at the moment of asking for an opinion (or, even without having done it).

Some people usually replicate, as if it were an absolute and apparent truth, phrases that tell you what to do before, during or after your physical exercise sessions. Some of the most famous are the following.

• "Do not eat much before going to the gym"
• "If there is no pain, there are no results"
• "You can consume and eat what you want, while doing exercises"

As you can see a world full of opinions. In that sense, know the 4 worst advice that exist in the field of fitness. The 4 worst tips in the world of fitness

4 of the worst fitness tips that exist

1. "If you want to lose weight, you have to exercise"

This simply is not true. This is what people who sell exercise equipment and programs want you to think about. If you really want to lose weight, you should control your diet. Exercise is good, the benefits are many, but losing weight is about consuming fewer calories.

For those who prefer hard science: when Hunter College researchers recently studied the Hadza hunter / gatherer tribe in Tanzania, and compared their lifestyle with Western lifestyle, they found no difference in energy expenditure between the two.

In this way, whether you are hunting birds (the tribe, not you) and picking berries all day, or sitting in an office cubicle, the body will burn the same amount of calories. In other words, obesity is not caused by inactivity. It is a problem of calorie intake.

If you want to lose weight, you should eat healthier foods and eat fewer calories.

1. "No pain does not work"

"Let's go! Three more! You can do it! Again! We have all heard these words of encouragement in a gym. It is said that without pain, there is no gain, "however, this is a very bad exercise strategy.

If you are not an elite athlete and you exercise for health benefits, including better heart health, better mood, weight regulation, increased energy or more sleep, there is no need for pain. You can achieve all these benefits with only a minimum of pain. Also, a painful workout is less likely to be repeated.

The reality is that moderate exercise for 40 minutes, four to five times a week, is all you need to get the benefits of exercise for health. Walking, running, dancing, swimming, playing volleyball, playing soccer and playing basketball: all count as moderate exercise. Even some common tasks meet the requirements. You should not feel pain when training

1. You can build longer and thinner muscles

Some companies advertise the possibility of selling someone the means to build and maintain long, thin muscles. However, there has always been a misconception that weightlifting and resistance training will make you big and bulky. What nobody knows is that, from a purely anatomical point of view, the idea of ​​making your muscles longer is impossible.

Do not you think that if the marketing were true, people who did pilates would look like Plastic Man? Well let us tell you that whether it's pilates or push-ups, the adaptation of muscle tissue does not change. The increase in muscle mass only occurs with intense exercises along with proteins and other supplements.

To get the slim and toned look of a swimmer (in the absence of swimming; of course), it is recommended to use a variety of resistance exercises, completed in fast circuits that are used at the beginning of training and high intensity. The repetitions should be in the range 8-20, or work in series of 30 continuous seconds, and 30 seconds of rest.

By varying the number of repetitions, rest periods, exercises and other variables in your training, you will continue to develop or maintain a lean physique.

1. "The best time to exercise is in the morning or at night"

There are people who swear that exercising in the morning is better because it increases your metabolism all day, and increases your energy until the afternoon, while there are others who say that night is the best time to exercise because you can burn all the calories that you consumed during the day, besides that you are so tired in the end that it is easier to fall asleep. So, who is right?

When it comes to fat loss, there is not much benefit in any way. What happens during a 24-hour period is what really matters. Hard work, rest, proper recovery and consistency when eating clean are 95% of the equation for most.

Elite athletes and bodybuilders can argue that the last 5% is quite important, but this is far from being something you should worry about if you want to lose weight or burn fat.

4.1 What is the best time to exercise?

The best time to exercise is when you most want to do it or you can adapt it to your schedule. There is some research that suggests that the time of day you exercise can give you a better performance if you also compete at that time, but these effects are subtle.

However, you should avoid high intensity training at night (HIIT training ), since you produce chemicals in the brain that can hinder sleep conciliation and can alter natural circadian rhythms.

On the other hand, the best time for weight training is when you can exert maximum effort. Avoid exercising too soon after eating. If you train in the morning, eat a small amount of whey protein or fruit as a snack before training. Digestion should be kept to a minimum when doing sports.

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