Myth no. 4: “It doesn’t matter what you eat as long as you train every day“
How can anyone still believe this is beyond imagination. Investing some time into planning the best diet for your current bodybuilding goals is the very foundation of your future achievements. Make sure you are consuming the correct amount of calories, stay away from simple sugars and junk food and include high-quality nutrients in your meals. Building muscle mass while keeping fat away is not as easy as it sounds – start by keeping a track of your calorie intake.
Myth no. 5: “You can’t burn fat with weightlifting“
You might have heard a lot of times that cardio is the ultimate fat burner, but sadly this effect stops the very minute you get off the treadmill. A number of new studies show that weightlifting shows way better results than cardio in terms of burning fat. Increase your weight load and build more muscle. That way you’ll keep your body burning fat all day long. According to one study, adding two sessions of weightlifting per week alone can reduce the body fat by three percent!
And this is the best part: your body will burn a lot of calories in the difficult process of rebuilding the muscle tissue you break down during an intense workout, which means that you’ll keep on burning calories long after the training.
Myth no. 6: “Delayed onset muscle soreness means you had a good workout“
Delayed onset muscle soreness, also known as DOMS, is the pain and stiffness felt in muscles after intense exercise, caused by the inflammation of muscles and surrounding connective tissues. It is most pronounced when you introduce a new activity (or an increased intensity to an old one) to your training routine and can last from sever hours to several days, depending on your level of experience, and almost everyone connects it to having a really great workout, by sheer logic.
Well, it turns out you can actually trick your body into getting muscle soreness by doing a lot of reps or focusing on forced negatives, for example, and that means DOMS are not a good measure of the success of your workout. If you want to get that warm and fuzzy feeling of great achievement, why not focus on giving your muscles a decent progressive overload instead of simply striving to feel pain and soreness.
Myth no. 7: “Testosterone isn’t important“
Now, this is the most important part of this list. Testosterone is the primary hormonal driver of muscle growth, and nobody can deny that. The more testosterone you have, the more muscle you will be able to gain through your workout.
How does it work?
Testosterone directly support the growth of muscles by binding to receptors on the surface of muscle cells and boosting the synthesis of protein, and by increasing the levels of the growth hormone (also responsible for boosts in the synthesis of protein) that the body releases in response to exercise, thereby improving the way your muscles adapt to the training.
For these reasons, a lot of pro bodybuilders take anabolic-androgenic steroids(AAS), which are the synthetic counterparts of the testosterone you’re body produces naturally. Yet, as we all know, steroids are not the safest option, producing loads of negative side effects to your health, so you might want to stay away from all that.
There are still natural ways to boost your testosterone production, be it by consuming certain good quality supplements or by making some adjustments to your diet, like eliminating sugar and including more healthy fats, zinc and vitamin D.