Busting 5 Common Fitness Myths

Hi friend,

I wish someone would’ve told me these 5 years earlier. It would’ve saved me a lot of wasted energy, time, and stress. Whether you’re just beginning your fitness journey or somewhere in the middle, I hope I helped bust at least one myth for you in today’s newsletter post.

1. Fasted workouts burn more fat

   I’ve done my fair share of fasted workouts when trying to lose weight, and I wish someone would’ve told me this sooner.

   While fasted workouts can increase fat oxidation (how your body uses fat for fuel), they don’t necessarily lead to more fat loss. What actually matters is your total energy balance (calories in vs. calories out) over time.

   For example, if working out on an empty stomach leaves you feeling weak or low on energy, your performance may suffer, leading to fewer calories burned overall. If you prefer fasted workouts and feel good doing them (I do sometimes) you can still do them.

   It’s just that they’re not a magic trick for fat loss.
   
   

2. More protein = more muscle

   Protein is essential for muscle repair and growth, but simply eating more doesn’t mean you’ll automatically build more muscle.

   I’m tired of seeing everybody talk about protein like it’s the magic trick to build more muscle.

   Your body can only utilize a certain amount at a time, typically around 1.6-2.2g of protein per kg of body weight for optimal muscle growth.

   Progressive overload is what makes the difference.

   This involves lifting heavier or increasing resistance over time paired with sufficient recovery and proper nutrition.

   Excess protein beyond what your body needs will either be excreted or stored as fat.
   
   

3. You need to train every day to see results

   Training every single day without proper recovery can slow down progress.

   Your muscles grow during rest, not during workouts.

   Overtraining can lead to fatigue, poor performance, and increased injury risk.

   A well-structured routine includes:
   - Strength training: 3-5x per week
   - Cardio: 2-4x per week (depending on goals)
   - Rest/recovery: At least 1-2 days per week

   My typical week:

   - Strength training: 3x per week
   - Cardio: 3x per week (lots of running)
   - Rest/recovery: 1 day (might include yoga)

   Prioritise rest. It helps you come back stronger.
   
   

4. You can spot reduce fat

   No matter how many crunches or leg lifts you do, you can’t target fat loss in one specific area.

   Fat loss happens systemically. Your body decides where it burns fat based on genetics and hormones.

   For example, cortisol levels (the stress hormone) influence abdominal fat, while estrogen often influences the storage of lower body fat.

   The best way to reduce fat is to combine strength training, cardio, and a calorie-controlled diet.
   
   

5. More sweat = better workout

   Sweating is simply your body’s way of regulating temperature and not a sign of how effective your workout is.

   You can burn a ton of calories by lifting heavy weights or swimming without sweating much.

   Factors that affect sweating:
   - Room temperature & humidity
   - Genetics & hydration levels
   - Type of workout (HIIT vs. strength training)

   Don’t fall into the trap of thinking that sweating makes your workout better or more effective.

You don’t need extreme diets, daily workouts, or outdated myths to get results. Science-backed training, proper nutrition, and consistency win the long-run game.

Love always,

Deveshi x