Fitness is a relatively new concept in Nepal. That is why there are a lot of fitness myths here. Especially, in old school gyms in certain areas. The majority of gyms will give false information and you’ll end up being someone’s failed experiment and have no progress because fitness is mostly science-based. So, let's debunk the fitness myths: -

1.) Crunches give you Abs

This is one of the oldest myths in the fitness industry. It is still widely accepted. However, crunches will make your abs thicker and bigger which can make them pop out, but the fact is that proper diet, rest, and exercise will give you abs.

2.) Avoiding carbohydrates

Avoiding carbohydrates will decrease calories and maybe decrease your cravings but our goal should be to get healthy. Because carbohydrates are important for energy, you will need to incorporate them in your diet, to not feel sloppy and overwhelmed all day. As balance, is key.

3.) Skipping Dinner

This the most common myth in the fitness industry. It is believed that skipping dinner or not eating after 8 p.m., will help you lose weight. However, this is not true, your weight gain totally depends upon the calories you consume.   

4.) Don’t sleep in the afternoon/evening

Sleep is one of the most important things to keep in mind when it comes to progress. Be it weight gain or weight loss. Sleeping helps to build muscle and also lose fat.

5.) Working-out stuns growth

Your height depends on your genes, nutrition, and the environment you live in. However, lack of physical exercise and proper nutrition will stun your growth, not spinal compression.

6.) Women shouldn’t workout

It is the 21st century, and women should workout, not to get big or just to lose weight but for general well-being and fitness. A research published in 2011 A.D. stated that not only women recover faster than men but can train harder than men. Although muscle growth can be slower for women due to the lack of testosterone, there shouldn’t be any doubt about why a woman should go to the gym.

7.) Heavy-lifting equals gains

Heavy lifting or focusing on your strength will grow muscle but recent research shows that lifting with lightweight can be more effective in building muscle, and strength.

8.) Gym/Working-out is only for young people

The older you get the weaker your muscle and bone will be, which can be avoided by exercising regularly. And by exercising regularly we can boost our immunity, boost our metabolism, and look and feel younger.  

9.) Magic supplements for weight loss

People can be lazy at times and will start to look for shortcuts. This is what scam artists understand and will try to scam vulnerable people who are looking for faster and easier results. And even though you get results they won't be sustainable and maintainable for a long time and you will most probably gain all the weight again.

10.) Vegetarians/Vegans can’t build a good body

This is one of the oldest fitness myths in the industry. Although protein is a necessary micronutrient, it isn’t that important.  As long as you are getting the necessary requirement (i.e. 1.2-1.7 * your body-weight). And there are plenty of vegan and vegetarian sources of protein ranging from soy chunks, tofu, lentils, beans, etc.