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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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DB ONLY NO IMPACT BOOTY BURN!🔥 Double tap, tag DB ONLY NO IMPACT BOOTY BURN!🔥 Double tap, tag a friend and hit SAVE so you’ll always have this workout on hand! 🤍
⠀
Before I share the workout, I wanted to explain briefly what “no impact” means. It doesn’t mean that this workout will not impact your body but rather that it won’t impact your knees like a jumping workout would! I know sometimes my knees hurt depending on the time of the month so I like to share different styles of workout with you in case your knees hurt from time to time like mine do! 😅 Try it out and tag me to let me know how you liked it! 💪🏼
⠀
1️⃣ Relevé (on your toes) Plié Squat w/ press into plié pulses
2️⃣ Sumo Plié Squat w/ curl into pulses 
3️⃣ Single Leg RDL into High Knee into pulses
4️⃣ Curtsy Lunge w/ abduction into pulses 
⠀
You’ll do 10 reps of the first exercise and you’ll go straight into the pulses for 20Reps! Repeat the whole thing 4-5x! Enjoy! Yoga mat is from @levavi.co✨ 🖤 also this is the very last workout in my old apartment 😂 can’t wait to share the new *v empty* space with youuuuu 🥰
⠀
#workoutoftheday #absworkout #abs #coreworkout #fullbodyhiit #fullbodyhiitworkout #hiitworkouts #hiitworkout #20minworkout #workoutathome #workoutfromhome #nogymnoproblem #nogymneeded #hiit #hiitcardio #fatburningworkout #athomeworkouts #athomeworkout #homeworkout #homeworkouts #fullbodyworkout #fitness #fitnessmotivation #legday #legworkout
Still on such a high from all that’s going on bu Still on such a high from all that’s going on but wanted to pause the house & wedding talk for a sec & give you some VERY exciting announcements! 🎉

+ I’m going LIVE tomorrow at 10:30am CST over on @toneitup (& in my new house 😉) and taking you through a complete full body strength workout! 💪🏼 All you need is a pair of dumbbells and your @toneitup booty bands! Set your alarm bc you won’t want to miss this workout! 💪🏼

+ in case you haven’t heard, the @toneitup rebrand is here and she is preeetttyyyyy 😍 swipe to see my favs and how I’ve stored it in my new house anddddd I’ll tell you what, it’s never been easier to get your hands on these @toneitup supps! They’re all available now at @heb, @target, and of course, the @toneitup website! AANNND if you’ve never tried @toneitup, you can use my new code YAMI15 to save 15% off your first order on TIU.com! 🎉 check out my stories for the direct link! if you need any guidance or recommendations on anything, feel free to DM me! I’d love to help you! 🤍 #TIUTeam #toneitup
WE ARE HOMEOWNERS 🎉😭🙏🏼 @pyxl.media an WE ARE HOMEOWNERS 🎉😭🙏🏼

@pyxl.media and I have been working SO hard for this day and you guys, I can cry at any moment when I think of what is actually happening in our lives. 🥺 As many of you know, the road to get here was long and hard and the fact that taz and I were able to overcome obstacle after obstacle just makes me so dang proud of us. It wasn’t easy at all but y’all, God is good and He has
worked everything out for our good. 🙏🏼

Taz and I were actually talking yesterday about our journey here and we reflected on all the times we questioned God and were so confused on why things just weren’t working out for us. In the midst of tears and frustrations, we kept praying and worshipping because we knew even though we had no idea what He was doing behind the scenes, He had something great for us. We just didn’t know what or how or when but here we are...🤍🙏🏼

Our house couldn’t be more perfect and I’m so overwhelmingly happy to begin this season of our lives. Thank you for all the love on my stories and of course, for your encouragement over the years. It’s not always easy to share your struggles on the internet but y’all have made this journey a little easier with all your love and support. You are an extension of our little family and I’m forever grateful! 🤍

And I can’t end this post without a huge thank you to our realtor @missashley_htx & lender, @urmortgagefriend for guiding us and educating us through the entire process! We literally couldn’t have done it without you and your guidance! If you’re in Texas and need a realtor and/or lender, message them! They’re *the best*! And super lastly, LOL, I’ve been getting asked if I’ll be doing a house tour..... don’t you worry,  it’s coming soon! 😘😉 Swipe to see us enter *our* home for the v first time! 🥰

“Jesus replied, ‘You do not realize now what I am doing, but later you will understand.’” -John 13:7 🙏🏼
DB UPPER BODY WORKOUT! 🔥 Double tap, tag a frie DB UPPER BODY WORKOUT! 🔥 Double tap, tag a friend and hit SAVE so you’ll always have this workout on hand! 🖤
⠀
This was my workout yesterday and girl, I am feeling it today! As a reminder, don’t be afraid to challenge yourself and go heavier on the weights! Of course, be mindful of form so you don’t risk injury but do challenge yourself! Ok, let’s get to it! 💪🏼
⠀
1️⃣ DB Row in Bent Over Fly
2️⃣ DB Zottman Curl
3️⃣ DB Around the Worlds
4️⃣ DB 90* Raise into Lateral Raise
5️⃣ DB Press into Y Press
6️⃣ DB Standing Squeeze Press
7️⃣ DB Overhead Tricep Extension
8️⃣ Push-Ups focusing on the negative. Slow on the way down and power up!
⠀
You’ll do 12-15 reps of each and repeat 4x! Enjoy! ✨ 🖤
⠀
#workoutoftheday #absworkout #abs  #upperbodyworkout #upperbody #upperbodyworkouts #upperbodystrength #armworkout #shoulderworkout #20minworkout #workoutathome #workoutfromhome #nogymnoproblem #nogymneeded #athomeworkouts
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DB ONLY NO IMPACT BOOTY BURN!🔥 Double tap, tag DB ONLY NO IMPACT BOOTY BURN!🔥 Double tap, tag a friend and hit SAVE so you’ll always have this workout on hand! 🤍
⠀
Before I share the workout, I wanted to explain briefly what “no impact” means. It doesn’t mean that this workout will not impact your body but rather that it won’t impact your knees like a jumping workout would! I know sometimes my knees hurt depending on the time of the month so I like to share different styles of workout with you in case your knees hurt from time to time like mine do! 😅 Try it out and tag me to let me know how you liked it! 💪🏼
⠀
1️⃣ Relevé (on your toes) Plié Squat w/ press into plié pulses
2️⃣ Sumo Plié Squat w/ curl into pulses 
3️⃣ Single Leg RDL into High Knee into pulses
4️⃣ Curtsy Lunge w/ abduction into pulses 
⠀
You’ll do 10 reps of the first exercise and you’ll go straight into the pulses for 20Reps! Repeat the whole thing 4-5x! Enjoy! Yoga mat is from @levavi.co✨ 🖤 also this is the very last workout in my old apartment 😂 can’t wait to share the new *v empty* space with youuuuu 🥰
⠀
#workoutoftheday #absworkout #abs #coreworkout #fullbodyhiit #fullbodyhiitworkout #hiitworkouts #hiitworkout #20minworkout #workoutathome #workoutfromhome #nogymnoproblem #nogymneeded #hiit #hiitcardio #fatburningworkout #athomeworkouts #athomeworkout #homeworkout #homeworkouts #fullbodyworkout #fitness #fitnessmotivation #legday #legworkout
Still on such a high from all that’s going on bu Still on such a high from all that’s going on but wanted to pause the house & wedding talk for a sec & give you some VERY exciting announcements! 🎉

+ I’m going LIVE tomorrow at 10:30am CST over on @toneitup (& in my new house 😉) and taking you through a complete full body strength workout! 💪🏼 All you need is a pair of dumbbells and your @toneitup booty bands! Set your alarm bc you won’t want to miss this workout! 💪🏼

+ in case you haven’t heard, the @toneitup rebrand is here and she is preeetttyyyyy 😍 swipe to see my favs and how I’ve stored it in my new house anddddd I’ll tell you what, it’s never been easier to get your hands on these @toneitup supps! They’re all available now at @heb, @target, and of course, the @toneitup website! AANNND if you’ve never tried @toneitup, you can use my new code YAMI15 to save 15% off your first order on TIU.com! 🎉 check out my stories for the direct link! if you need any guidance or recommendations on anything, feel free to DM me! I’d love to help you! 🤍 #TIUTeam #toneitup
WE ARE HOMEOWNERS 🎉😭🙏🏼 @pyxl.media an WE ARE HOMEOWNERS 🎉😭🙏🏼

@pyxl.media and I have been working SO hard for this day and you guys, I can cry at any moment when I think of what is actually happening in our lives. 🥺 As many of you know, the road to get here was long and hard and the fact that taz and I were able to overcome obstacle after obstacle just makes me so dang proud of us. It wasn’t easy at all but y’all, God is good and He has
worked everything out for our good. 🙏🏼

Taz and I were actually talking yesterday about our journey here and we reflected on all the times we questioned God and were so confused on why things just weren’t working out for us. In the midst of tears and frustrations, we kept praying and worshipping because we knew even though we had no idea what He was doing behind the scenes, He had something great for us. We just didn’t know what or how or when but here we are...🤍🙏🏼

Our house couldn’t be more perfect and I’m so overwhelmingly happy to begin this season of our lives. Thank you for all the love on my stories and of course, for your encouragement over the years. It’s not always easy to share your struggles on the internet but y’all have made this journey a little easier with all your love and support. You are an extension of our little family and I’m forever grateful! 🤍

And I can’t end this post without a huge thank you to our realtor @missashley_htx & lender, @urmortgagefriend for guiding us and educating us through the entire process! We literally couldn’t have done it without you and your guidance! If you’re in Texas and need a realtor and/or lender, message them! They’re *the best*! And super lastly, LOL, I’ve been getting asked if I’ll be doing a house tour..... don’t you worry,  it’s coming soon! 😘😉 Swipe to see us enter *our* home for the v first time! 🥰

“Jesus replied, ‘You do not realize now what I am doing, but later you will understand.’” -John 13:7 🙏🏼
DB UPPER BODY WORKOUT! 🔥 Double tap, tag a frie DB UPPER BODY WORKOUT! 🔥 Double tap, tag a friend and hit SAVE so you’ll always have this workout on hand! 🖤
⠀
This was my workout yesterday and girl, I am feeling it today! As a reminder, don’t be afraid to challenge yourself and go heavier on the weights! Of course, be mindful of form so you don’t risk injury but do challenge yourself! Ok, let’s get to it! 💪🏼
⠀
1️⃣ DB Row in Bent Over Fly
2️⃣ DB Zottman Curl
3️⃣ DB Around the Worlds
4️⃣ DB 90* Raise into Lateral Raise
5️⃣ DB Press into Y Press
6️⃣ DB Standing Squeeze Press
7️⃣ DB Overhead Tricep Extension
8️⃣ Push-Ups focusing on the negative. Slow on the way down and power up!
⠀
You’ll do 12-15 reps of each and repeat 4x! Enjoy! ✨ 🖤
⠀
#workoutoftheday #absworkout #abs  #upperbodyworkout #upperbody #upperbodyworkouts #upperbodystrength #armworkout #shoulderworkout #20minworkout #workoutathome #workoutfromhome #nogymnoproblem #nogymneeded #athomeworkouts
I am so thrilled because you can finally get your I am so thrilled because you can finally get your hands on the brand new @toneitup! 🎉

You’ve been seeing sneak peeks here and there but you can now grab them for yourself! 🙏🏼 And the best part is everything is available @target @heb or of course, toneitup.com! Oh and when you do get your hands on these cookies, do yourself a favor and microwave the chocolate chip one. 🍪 🤤  thank me later! 😂 #TIUTeam
Y’ALL WE JUST HAD OUR WALK THROUGH FOR OUR FIRST Y’ALL WE JUST HAD OUR WALK THROUGH FOR OUR FIRST HOUSE AND OUR WEDDING IS OFFICIALLY LESS THAN 60 DAYS AWAY IM SCREAMING BC IM SO EXCITED AND I COULD CRY AT ANY MOMENT BUT I NEVER THOUGHT THIS DAY WOULD COME BUT HERE WE ARE GOD IS GOOD! 🙏🏼 LETS DO THIS @PYXL.MEDIA
✞ = ♡ He is Risen! Today we remember and cele ✞ = ♡

He is Risen! Today we remember and celebrate the greatest miracle that ever tool place, the resurrection of our Savior, Jesus Christ. Thank you Jesus for paying the price so that we may live in freedom. 🙏🏼 Happy Easter, friends. 🤍
swipe for some of my favs 🥰
DUMBBELL ONLY FULL BODY WORKOUT!🔥 Double tap, t DUMBBELL ONLY FULL BODY WORKOUT!🔥 Double tap, tag a friend and hit SAVE so you’ll always have this workout on hand! Let’s go! 💪🏼
⠀
1️⃣ Squat into Hammer Curl into Press
📍Targets glutes, core, arms, & shoulders!
⠀
2️⃣ RDL into Back Row
📍Targets hamstrings, core, & back!
⠀
3️⃣ Lateral Lunge into Single DB Chest Press
📍Targets glutes, core, shoulders, and chest!
⠀
4️⃣ Chest Press in Bridge
📍Targets glutes, core & chest!
⠀
5️⃣ Boat Pose with Overhead Tricep Extension!
📍 Targets shoulders, core & triceps! Feel free to drop your feet to modify!
⠀
🔥 We’ll be hitting each exercise for 40secs all out and then resting for 20secs, completing the circuit 4-5x! You are more than welcome to do reps of each exercise (ex:4x12) instead of it being timed but I find that it really ramps up the “HIIT” aspect of this workout when I time them! If you’re doing single leg stuff, just do 40secs of each side! I’m telling you- this one is a GREAT one to target the whole body!! 🖤
⠀
#workoutoftheday #absworkout #abs #coreworkout #fullbodyhiit #fullbodyhiitworkout #hiitworkouts #hiitworkout #20minuteworkout #workoutathome #workoutfromhome #nogymnoproblem #nogymneeded #hiit #hiitcardio #fatburningworkout #athomeworkouts #athomeworkout #homeworkout #homeworkouts #fullbodyworkout #fitness #fitnessmotivation
Is it summer yet? ☀️ this is your reminder to Is it summer yet? ☀️

this is your reminder to join me tomorrow over on @toneitup for a complete leg day workout! 🍑  All you need is a pair of *heavy* dumbbells and some water bc you are about to be a very sweaty betty 😂😉 see you tomorrow at 11am pst! #tiuteam #legday
STRETCH WITH ME! 🧘🏻‍♀️ Make sure to do STRETCH WITH ME! 🧘🏻‍♀️ Make sure to double tap, save and share with a friend who may need this in his/her life as well! ✨
⠀
Who else needed to take today nice and slow after the #tiu5k this weekend?! 🙋🏻‍♀️ This is what my movement looked like today and let me tell you my body is thankful and soaking it all up!  Try it out if this is what your body is asking for today🙏🏼
⠀
🧘🏻‍♀️Forward Fold/Rag Doll
✨If your hamstrings are sore like mine, make sure to bend the knees a good amount!
⠀
🧘🏻‍♀️Crescent Lunge/ Goddess Arms Flow
✨Inhale and lengthen up through the spine and on exhale, flat back fwd fold. 
⠀
🧘🏻‍♀️Crescent Lunge Twist
✨ Lengthen up through the spine before twisting! 
⠀
🧘🏻‍♀️ Humble Warrior
✨ Fold forward with an exhale, bringing your torso inside of your front leg. 
⠀
🧘🏻‍♀️Triangle Pose
✨ If you’re hyper-extended, keep a slight bend in the front knee!
⠀
🧘🏻‍♀️Wide-Leg Forward Fold (with squat)
✨ Squat down and slowly extend legs while in a forward fold!
⠀
🧘🏻‍♀️ Wide-Leg Forward Fold Single Leg Stretch
✨Inhale to lengthen, exhale to fold forward onto respective leg. 
⠀
🧘🏻‍♀️ Wide-Leg Flat Back Into Fwd. Fold
✨Inhale to flat back, exhale to release and forward fold!
⠀
Yoga mat is @levavi.co 🙏🏼
⠀
#workoutvids #fitnessmotivation #getflexible #fitfam #workoutathome #stretchathome #stretchingroutine #stretching #yogaathome #athomeyoga #stayhome #flexibility #flexible #toneitup #mondaymotivation
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