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7 Common Fitness Myths – DEBUNKED!

February 11, 2021

While the fitness industry is known for some very good information, there is also a widespread wealth of misinformation. It’s easy to get led in the wrong direction when you have so much content coming from all different sources. The following are just a few of the most common fitness myths that most people have come across at one point or another. Some you’ve heard of and maybe some you haven’t but either way, I want you to read this and feel more educated than before and not be afraid of lifting some weight or eating some carbs. 😉


Myth #1: Eating 6 small meals per day is the only way to keep your metabolism up.  Not doing so will cause you to go into “starvation mode” which will only make you hold onto more fat when you do eat.

Truth: Contrary to popular belief, the time in which you eat or the amount you eat in each meal does not matter. Eating 6 small meals or 3 big meals per day has no effect on how fast your metabolism is.  This is called the Thermal Effect of Food (TEF).  If you eat 2,000 calories a day, your body is going to burn those calories at the same exact rate no matter how or when you consume them.

Myth #2: If you’re a woman, stay away from weights because they will make you bulky and you will look like a man.

Truth: I’m not exactly sure where this myth came from (probably from pictures of female pro bodybuilders who use steroids) but it couldn’t be further from the truth.  Simply put, women just don’t have the same amount of hormones as men that will cause muscle to grow larger.  Testosterone, a major sex hormone produced in the gonads in men is responsible for muscle growth (among other anabolic hormones).  These hormones are found in much higher concentrations allowing men to build muscle at a faster rate.  Because of this, women are not able to put on muscle like men.  So ladies, get out there and lift some weights!

Myth #3: Tons of crunches and ab exercises are the way to get a six-pack or a flat belly. 

Truth: “The best exercise to get a six-pack is to stop eating so much crap.”  The reason you don’t have visible abs isn’t due to your lack of sit-ups, but rather due to your diet.  In order to see your abs, you must first lose the subcutaneous fat layer covering them up. The only way to lose that? Yup, you guessed it… a better diet!  Once you shed that layer of fat, you can make use of abdominal exercises to build the muscle and bring them out! It’s important to know that everyone will hold and burn fat differently than others so the only way to ensure you burn the fat you want is to consistently move a little bit more and eat a little bit less.

Myth #4: If you don’t sweat in the gym, you aren’t working hard enough.

Truth: So, if you sweat while sitting on the beach tanning, are you also working hard?  Sweating is simply your body’s way of cooling itself off and typically occurs when your core temperature begins to rise.  This can be through a high ambient temperature (aka under the sun or in a sauna) or through cellular metabolism and respiration (aka physical activity).  Everyone will sweat at different rates so just because you are (or aren’t sweating) doesn’t necessarily mean you are (or aren’t) working hard.  Just be sure that you FEEL like you are working hard when you are there!

Myth #5: If you aren’t sore the next day, you didn’t work hard enough.

Truth: Have you ever been on a long hike and been sore the next day? If you are sore, chances are it is from the fact that you did something that your body is not used to.  If you went on hikes every day, I’d be willing to bet you wouldn’t be sore after a few days.  This is due to your body adapting to the work load and performing the tasks more efficiently.  It doesn’t mean you aren’t working hard, it just means your body is getting better at it!  Now in order to keep progressing, it is important to not get comfortable with the workload and to continually raise the intensity!

Myth #6: Staying away from certain foods will help you lose weight faster.

Truth: The only tried and true way to lose weight is to be in a caloric deficit. Any diet, whether it be the atkins, paleo, gluten-free, intermittent fasting, or any other diet is based around eating less calories than you are burning. When you eat less than you burn off (a caloric deficit), your body will eventually lose weight. Conversely, if you are eating more than you burn off (a caloric surplus), your body will eventually gain weight. The size of your deficit, not the foods you eat (or don’t eat) will determine how much weight you lose.

Myth #7: Doing crunches will help you lose belly fat and working your arms will help you lose arm fat.

Truth: This goes hand-in-hand with the myth above. The only way you are going to lose fat is to consistently be in a caloric deficit. The areas and rate at which you lose the fat will vary from person to person. Some will lose the fat off of their legs first, some from their face, or some from their abdomen. You cannot control where your body pulls fat from. All you can do is consistently move a little bit more and eat a little bit less.

Is there anything else you’ve heard that you’re curious about? Feel free to leave me a comment below and I’d love to help you and steer you in the right direction. Or email me at yami@yamimufd.com if you’re interested in one-on-one personal coaching!

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7 MINUTE AB CHALLENGE! 🔥 Double tap, tag a frie 7 MINUTE AB CHALLENGE! 🔥 Double tap, tag a friend and hit SAVE so you’ll always have this workout on hand! 🖤
⠀
Here’s a quick but super effective core workout! Feel free to add this your  workout as a finisher or do on its own! You’ll do each exercise for 45 seconds, rest for 15 seconds and move on to the next! Complete one round for a 7 min finisher or 2x for a 14min workout! Here we goooo 💪🏼
⠀
1️⃣ Speed Walk Outs into 4 Mountain Climbers
📍When in plank, don’t your your hips fall! Stay nice and strong throughout the movement!
⠀
2️⃣ Crab Knee to Ankle Tap
📍Push the mat away with your hands so that you’re not sinking into the shoulders! 
⠀
3️⃣ Cacoons
📍Use your core to bring your body in as tight as you can! Inhale when you lengthen, exhale when you come in!
⠀
4️⃣ Boat Pose with Alternating Leg Lifts
📍Keeping chest open and shoulders down, alternating tapping one foot on the ground at a time! 
⠀
5️⃣ Side Plank With Arm Reach (right side)
📍Feel free to drop bottom knee on the mat to modify! You want to take the free arm and “thread” it as far as possible under your side body and then reach all the way up towards the sky!
⠀
6️⃣ Side Plank With Arm Reach (left side)
📍Feel free to drop bottom knee on the mat to modify! You want to take the free arm and “thread” it as far as possible under your side body and then reach all the way up towards the sky!
⠀
7️⃣ Plank Jacks
📍Again, push the mat away with your hands to create space in your neck! Only thing that moves here are your legs in and out!
⠀
🔥 Hope you enjoy it! Make sure to tag me in your posts and stories to let me know what you think! Happy Friday 🖤
⠀
#workoutoftheday #absworkout #abs #coreworkout  #workoutathome #workoutfromhome #nogymnoproblem #nogymneeded #hiit #hiitcardio #fatburningworkout #athomeworkouts #athomeworkout #homeworkout #homeworkouts #fullbodyworkout #fitness #fitnessmotivation #abchallenge #stayhome
Who loves a spa day?! #unileverpartner I don't kno Who loves a spa day?! #unileverpartner I don't know about you, but I feel as though sometimes, we over-analyze our
ability to pamper ourselves. We think that we have to go to the fanciest spas and use the most expensive products to feel any different. But in reality it's being intentional with our time and about the products we purchase to create the perfect ambiance for our at-home spa. For me, my go-to lately has been to block off some time at the end of the week and use the @dove Deep Moisture Body Wash and @vaselinebrand Intensive Care Cocoa Radiant Hand & Body Lotion. Two very affordable brands that make me (and my skin) feel like a million bucks. And what's more is that these products are so convenient to get when you're already shopping for your weekly groceries at your local @krogerco store! They have a variety of amazing lotions and shampoos that can help you be your best self this year. I'm telling you – just take 20 mins or so, light some candles, read a book or listen to a meditation, and believe me, you'll come out feeling refreshed and invigorated ready to tackle your week ahead! #UnileverAtKroger
FULL BODY STRENGTH 🔥 Double tap, tag a friend a FULL BODY STRENGTH 🔥 Double tap, tag a friend and hit SAVE so you’ll always have this workout on hand! 🖤
⠀
I will say, if you don’t have access to a gym, you can substitute cables for dumbbells! Just use what you can! 🙂 What we’re doing is called a “Giant Set”. We’ll do 10-12 reps of each exercise and then moving right on to the next with v minimal rest. Repeat the whole thing 3x! Believe me, your heart rate will be through the roof! This workout is perfect if you’re short on time but want to target *most* of your muscle groups! 💪🏼
⠀
1️⃣  Back Row
📍Keep core tight and shoulders down from ears!
⠀
2️⃣ Incline Chest Press with a 1sec pause
📍Pause at the bottom and don’t fully extend at the top! 
⠀
3️⃣ Reverse Lunges
📍Keep a slight bend in the front leg as you’re keeping the tension here aka deeper burn!
⠀
4️⃣Single Arm Lateral Raise
📍Lead with your elbow and keep core tight! If you feel pinching in your shoulders, bring arms to a 45* angle! That should fix it but if the pain persists, skip this entirely and see a dr! 
⠀
5️⃣ Overhead Tricep Extensions
📍Again, keep core tight and keep shoulders DOWN!
⠀
6️⃣ Bicep Curls
📍Single, single, double= 1 rep!
⠀
Try it and tag me so I can see and hype you up! Also, please let me know if you want to see more of the gym workouts on my page! 🖤
⠀
#workoutroutine #workoutoftheday #absworkout #abs #abworkout #fullbodyhiit #tiu #tiuteam #toneitup #fullbodyhiitworkout #hiitworkout #hiitworkouts #20minuteworkout #workoutathome #workoutfromhome #nogymnoproblem #nogymneeded #hiit #legday #legworkout #fatburningworkout #athomeworkouts #stayhome
Ok y’all, it’s time for a few updates!! First Ok y’all, it’s time for a few updates!! First and foremost, I am SO thrilled to say that so far, we’ve raised over $3500 for the people of Texas!!!! 🙏🏼😭 Huge thank you to everyone that has purchased the @levavi.co ‘LIFT TEXAS’ Tee to help in the relief efforts for winter storm Uri! If you haven’t yet, and would like to support, click the link in my bio to buy your exclusive @levavi.co ‘LIFT TEXAS’ Tee where 100% of proceeds will be donated evenly across @mutualaidhou @austinmutualaid @feedthepeopledallas @para.mi_gente ! Pre-sale is open until this Wednesday! 🥰 Swipe to see the exclusive tee!

Secondly, I’m hosting a  LIVE donation-based workout tomorrow over on @toneitup at 10:30am CST to benefit the  @houstonfoodbank! All you need is a yoga mat, a set of dumbbells and that’s IT! Let’s make a difference, y’all! I’ll see you all there! 🤍 #liftandbelifted #tiuteam
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7 MINUTE AB CHALLENGE! 🔥 Double tap, tag a frie 7 MINUTE AB CHALLENGE! 🔥 Double tap, tag a friend and hit SAVE so you’ll always have this workout on hand! 🖤
⠀
Here’s a quick but super effective core workout! Feel free to add this your  workout as a finisher or do on its own! You’ll do each exercise for 45 seconds, rest for 15 seconds and move on to the next! Complete one round for a 7 min finisher or 2x for a 14min workout! Here we goooo 💪🏼
⠀
1️⃣ Speed Walk Outs into 4 Mountain Climbers
📍When in plank, don’t your your hips fall! Stay nice and strong throughout the movement!
⠀
2️⃣ Crab Knee to Ankle Tap
📍Push the mat away with your hands so that you’re not sinking into the shoulders! 
⠀
3️⃣ Cacoons
📍Use your core to bring your body in as tight as you can! Inhale when you lengthen, exhale when you come in!
⠀
4️⃣ Boat Pose with Alternating Leg Lifts
📍Keeping chest open and shoulders down, alternating tapping one foot on the ground at a time! 
⠀
5️⃣ Side Plank With Arm Reach (right side)
📍Feel free to drop bottom knee on the mat to modify! You want to take the free arm and “thread” it as far as possible under your side body and then reach all the way up towards the sky!
⠀
6️⃣ Side Plank With Arm Reach (left side)
📍Feel free to drop bottom knee on the mat to modify! You want to take the free arm and “thread” it as far as possible under your side body and then reach all the way up towards the sky!
⠀
7️⃣ Plank Jacks
📍Again, push the mat away with your hands to create space in your neck! Only thing that moves here are your legs in and out!
⠀
🔥 Hope you enjoy it! Make sure to tag me in your posts and stories to let me know what you think! Happy Friday 🖤
⠀
#workoutoftheday #absworkout #abs #coreworkout  #workoutathome #workoutfromhome #nogymnoproblem #nogymneeded #hiit #hiitcardio #fatburningworkout #athomeworkouts #athomeworkout #homeworkout #homeworkouts #fullbodyworkout #fitness #fitnessmotivation #abchallenge #stayhome
Who loves a spa day?! #unileverpartner I don't kno Who loves a spa day?! #unileverpartner I don't know about you, but I feel as though sometimes, we over-analyze our
ability to pamper ourselves. We think that we have to go to the fanciest spas and use the most expensive products to feel any different. But in reality it's being intentional with our time and about the products we purchase to create the perfect ambiance for our at-home spa. For me, my go-to lately has been to block off some time at the end of the week and use the @dove Deep Moisture Body Wash and @vaselinebrand Intensive Care Cocoa Radiant Hand & Body Lotion. Two very affordable brands that make me (and my skin) feel like a million bucks. And what's more is that these products are so convenient to get when you're already shopping for your weekly groceries at your local @krogerco store! They have a variety of amazing lotions and shampoos that can help you be your best self this year. I'm telling you – just take 20 mins or so, light some candles, read a book or listen to a meditation, and believe me, you'll come out feeling refreshed and invigorated ready to tackle your week ahead! #UnileverAtKroger
FULL BODY STRENGTH 🔥 Double tap, tag a friend a FULL BODY STRENGTH 🔥 Double tap, tag a friend and hit SAVE so you’ll always have this workout on hand! 🖤
⠀
I will say, if you don’t have access to a gym, you can substitute cables for dumbbells! Just use what you can! 🙂 What we’re doing is called a “Giant Set”. We’ll do 10-12 reps of each exercise and then moving right on to the next with v minimal rest. Repeat the whole thing 3x! Believe me, your heart rate will be through the roof! This workout is perfect if you’re short on time but want to target *most* of your muscle groups! 💪🏼
⠀
1️⃣  Back Row
📍Keep core tight and shoulders down from ears!
⠀
2️⃣ Incline Chest Press with a 1sec pause
📍Pause at the bottom and don’t fully extend at the top! 
⠀
3️⃣ Reverse Lunges
📍Keep a slight bend in the front leg as you’re keeping the tension here aka deeper burn!
⠀
4️⃣Single Arm Lateral Raise
📍Lead with your elbow and keep core tight! If you feel pinching in your shoulders, bring arms to a 45* angle! That should fix it but if the pain persists, skip this entirely and see a dr! 
⠀
5️⃣ Overhead Tricep Extensions
📍Again, keep core tight and keep shoulders DOWN!
⠀
6️⃣ Bicep Curls
📍Single, single, double= 1 rep!
⠀
Try it and tag me so I can see and hype you up! Also, please let me know if you want to see more of the gym workouts on my page! 🖤
⠀
#workoutroutine #workoutoftheday #absworkout #abs #abworkout #fullbodyhiit #tiu #tiuteam #toneitup #fullbodyhiitworkout #hiitworkout #hiitworkouts #20minuteworkout #workoutathome #workoutfromhome #nogymnoproblem #nogymneeded #hiit #legday #legworkout #fatburningworkout #athomeworkouts #stayhome
Ok y’all, it’s time for a few updates!! First Ok y’all, it’s time for a few updates!! First and foremost, I am SO thrilled to say that so far, we’ve raised over $3500 for the people of Texas!!!! 🙏🏼😭 Huge thank you to everyone that has purchased the @levavi.co ‘LIFT TEXAS’ Tee to help in the relief efforts for winter storm Uri! If you haven’t yet, and would like to support, click the link in my bio to buy your exclusive @levavi.co ‘LIFT TEXAS’ Tee where 100% of proceeds will be donated evenly across @mutualaidhou @austinmutualaid @feedthepeopledallas @para.mi_gente ! Pre-sale is open until this Wednesday! 🥰 Swipe to see the exclusive tee!

Secondly, I’m hosting a  LIVE donation-based workout tomorrow over on @toneitup at 10:30am CST to benefit the  @houstonfoodbank! All you need is a yoga mat, a set of dumbbells and that’s IT! Let’s make a difference, y’all! I’ll see you all there! 🤍 #liftandbelifted #tiuteam
“When disaster strikes, this is not just an issu “When disaster strikes, this is not just an issue for Texans, this is an issue for the entire country”

While people’s lives are slowly getting back to normal, unfortunately that is not the case for A LOT of people in Texas. If you haven’t heard, Texas is in a state of crisis and Winter Storm Uri has left many people without power, water, food, and some, their entire homes. There was no way I could sit back and not try to do something so on behalf of @levavi.co, we’ve designed these LIFT TEXAS Tee’s to raise funds for all those affected this past week and are in need of our help.

Starting today, @levavi.co will be doing a pre-sale for these oversized, unisex tees (available in S-4XL) in which 100% of proceeds from this sale will be distributed evenly across 4 organizations (@mutualaidhou, @austinmutualaid, @feedthepeopledallas, @para.mi_gente) throughout Texas that are working around the clock to support those who need us the most. This limited time pre-sale will run until Wednesday, February 24, 2021.

Alone we may not be able to do much but together, we can make an impact. Let’s help someone in need have a better tomorrow.  To shop, visit @levavi.co or click the link in my bio! And PLEASE SHARE this post so we can raise as much as we can for these families across Texas! THANK YOU! #LiftAndBeLifted 

ps. huge thanks to @lem_yo for volunteering his time to help me design this graphic for our tee. Couldn’t have done it without him! 🙏🏼
Woke up to a winter wonderland this morning! ❄️ swipe for fun mems. ☃️If you’re in Texas, I know there’s over 2 million without power so I’m praying you’re staying safe and warm!🙏🏼

In other news, happy Day 1 of your new @toneitup 14 Day Yoga Sculpt Program! I mentioned this on my story but now you can try the entire program for FREE! Just click the link in my bio, select “workout with me on Studio Tone it Up” and use code [YOGASCULPT14] to get access to the app! Let’s take these next 14 days to take care of our bodies, mind, & souls. 🙏🏼 As always, if you have any questions, DM me! Love you! 🤍
The one question I’ll always ask myself is: ‘H The one question I’ll always ask myself is: ‘How did I get so lucky?’ While I may never know the answer, I’m so thankful that God chose me for you. I truly can’t wait to walk down the aisle towards you, my forever.

Happy Valentine’s Day to the one my soul loves. 🤍 @pyxl.media
Want to workout with me?! 💪🏼 Here’s a snea Want to workout with me?! 💪🏼 Here’s a sneak peek into my exclusive workout that can only be found on The Studio @ToneItUp App! Not only will you find this workout but you’ll also have access to over 14 different programs! From HIIT to Yoga to Strength Training, you’re sure to find something that is perfect for you! I’m personally looking forward to our newest 14 Day Yoga Sculpt Program launching this Monday! 🧘🏻‍♀️

Anndddd if you’re looking for new healthy, yummy, meal ideas? Look no further! Not only are the programs amazing but you’ll get access to over 200 delicious recipes as well! 🥗🍪

Click the link in my bio to get access to the @toneitup app, try out my Full Body Burn workout and get your 7-day FREE trial! Enjoy babe! 🤍

Sports Bra & Leggings are @levavi.co ✨
#TIUTeam #TIU #LevaviActive
SURPRISE FLASH SALE! 🖤  To celebrate Galentine’s Day and because I adore every single one of you, @levavi.co ‘s entire site is 15% off from now until February 15th at 11:59pm EST!⁠⁠ No code necessary! Fall in love with our new swim pieces, our multi-wear one piece & cover-up or grab another pair of your favorite active piece! 😍

Shop now by heading to @levavi.co, swiping up on my stories or clicking the link in my bio! Happy Galentines Day, Babe! 🖤 #Levavi #SustainableLuxe #PiecesWithPurpose
As we close out #TIU2021 some of us may be in need As we close out #TIU2021 some of us may be in need of something that has a little less impact but still very much challenging and this new, 14 Day Yoga Sculpt program is bringing you exactly that! I'll be joining the rest of the #TIUCommunity this Monday, Feb. 15th for a mix of power flows, mobility, strengthening and restorative moves that I know I'm going to love and so will you! Sign-ups are now live in the app so make sure to join by clicking the link in my bio and adding it to your queue so you can start right after you finish your current program! Swipe to see a teaser of what you can expect in this program! 🧘🏻‍♀️

ALSO- in honor of this brand new program, I will be taking you through a 30min BOOTY FLOW this Thursday @ 10:30am CST over on @toneitup 's account so get ready to get sweaty and burn that booty! Mark your calendars and join us! #TIUTeam!
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