Don't fall for these misleading fitness beliefs

No matter how many crunches you do daily, without adding cardiovascular and strength training exercises, you are not going to sculpt a six-pack. — Photos: Pexels

In my last column, we debunked some of the common fitness myths people quickly believe.

There are way too many myths out there and today we explore a few more.

Myth 1: Doing crunches daily will flatten my stomach

Once upon a time, sit-ups were the gold standard for obtaining tighter abs and a slimmer waistline.

They are no longer recommended because the action of coming up pushes the spine against the floor and works the hip flexors, the muscles that run from the front of the upper thighs to the lumbar vertebrae in the lower back.

When the hip flexors are too tight, they tug on the lower spine and cause discomfort, sometimes leading to a bulging disc, nerve pain or a herniated (slipped) disc.

Crunches are considered a better version of the sit-up.

Instead of sitting up, you only need to lift the shoulder blades off the floor to get the abdominal muscles in the front (rectus abdominis) to work; the lumbar portion remains on the floor.

However, the reality is that no matter how many crunches you perform, you are not going to get a flat stomach or a six-pack.

To shed belly jiggle and reduce body fat percentages, you have to add cardiovascular and resistance training that target the entire body, not only the core.

Unfortunately, visible abdominal lines are not possible for those of us who are not genetically blessed.

All our muscles are built differently, with varying tendon sizes and lengths. Tendons attach muscles to bones.

People who have deep muscle bellies, which create higher peaks in between those tendons, can work towards getting a six-pack.

Those with shallow muscle bellies cannot because they don’t have such peaks and valleys, only a flat surface.

For a more effective abdominal workout, reduce the number of crunches and do the plank, which recruits almost all the abdominal muscles, along with the lower back, leg, shoulder and chest muscles.

Losing inches does not mean the scales will also show weight loss as you may have lost fat but gained more muscles.

Myth 2: It’s best to work out on an empty stomach

Remember the nursery rhyme, Pease Porridge Hot?

Food and exercise are like that – some people prefer to work out on an empty stomach, others need to fill up the tummy.

It all depends on what activity you’re partaking in.

Exercising on an empty stomach is believed to help burn fat.

The logic is that people use fat and sugar for energy, so by not having anything in your stomach, you will burn off stored fat reserves in the body.

But, the science to support this is inconclusive.

Now, you need energy to exercise and good food provides the fuel for you to stay energised for the length of your workout.

Doing your workouts on an empty stomach doesn’t mean you’ll burn more calories or lose weight faster.

If your stomach is empty, your blood sugar levels may drop especially if you’re doing a vigorous cardiovascular workout and you might get dizzy, nauseated or shaky.

You might also not be able to maintain the pace of the workout.

If you’re going for an easy walk, you don’t necessarily need to fuel up.

For anything more intense, it’s best to have a light meal – ideally two hours before a workout – so you won’t be hungry midway into the exercise.

Opt for meals and snacks that include complex carbohydrates and protein.

Ultimately, it’s how you feel and when you can put in the best effort that is more important.

Myth 3: I’m losing inches but the scale isn’t budging or is increasing

Women, more than men, have the tendency to obsess over their weight.

When the numbers go up despite exercising, they start to fret.

The weighing scale is not the best representation of body changes and weight can fluctuate depending on what you ate, drank, the time you’re stepping on the scales and whether you’ve peed and emptied your bowels.

When you start losing weight and gaining muscles, the scales won’t change.

A common misconception is that muscles weigh more than fat.

Folks, 5kg of fat and 5kg of muscle weigh the same.

So if you lose an extra 5kg of fat and build 5kg of muscles, there will be no change to your weight but your physical appearance will change and your clothes may become loose.

If you lose 5kg of fat and gain 8kg of muscle, then obviously the scales are going to show extra weight.

With more muscles, you will look more toned and sculpted; with more fat, you’ll look “softer”.

Don’t pay too much attention to the scales, focus more on achieving your exercise goals and transforming your body to look good.

Myth 4: Supplements are necessary to build muscles

Many male personal trainers will tell you protein supplements or shakes are a must to lose weight, grow muscles or increase muscle strength.

Newcomers, especially young males, fall quickly for this myth and I know dozens who swear by whey protein to bulk up.

The supplements industry is a trillion-dollar one and every manufacturer is clamouring to find novel ways to increase revenue.

So they’ll sell their product by convincing consumers it’s the only product that provides what they need before, during or after a workout.

Unless you’re a bodybuilder competing for titles, you don’t need them.

Protein supplements are a trend among young men who want to bulk up fast.

Supplements are meant to fill gaps if your diet is lacking something.

Your body primarily needs protein, carbohydrates, fats and a range of vitamins and minerals to build muscle and stay healthy.

All nutrients can be obtained from foods such as chicken, fish, beans, whole grains, fruits and vegetables – these are a lot cheaper than supplements.

There are only a few exceptions, like vitamin D if you don’t get much sun (the majority of us are confined to air-conditioned spaces during the day), vitamin B12 if you eat plant-based foods and creatine.

Creatine is a substance that is found naturally in muscle cells and helps your muscles produce energy during heavy lifting or high-intensity exercise.

You can’t get enough from your diet alone to significantly affect your training results, but taking creatine supplements is not a magic solution either.

It’s just a little topping on the ice cream you can do without.

The real key to muscle building is progressive overload, i.e. gradually increasing the weight and/or repetitions in your resistance training.

Consume your protein-rich foods between 30 and 60 minutes post-workout as that’s when your muscles absorb that energy, as they’re still burning and working.

Fuel your body right, be consistent in your workout and sleep well to get the desired results.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email [e-mail]. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.