When it comes to building muscles and working out there is a lot of information out there. But there is some incorrect information and correct information. Here are the myths that must be demystified.
Stay away from cardio
This is common advice, that you will burn up calories that your body needs for building muscle. The truth is that Aerobics exercise (cardio) if done properly can lead to as much muscle growth as with resistance training. The key is to intensity more than duration.
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Consume protein like a beast
Newbies of the gym will purchase a ton of proteins and double amount of red meat and start snacking on protein bars. The truth is that you will get enough protein in your normal diet and your body is just passing through all the extra protein you are feeding it. Too much protein makes the kidneys and colon to pound. Focus more on a balanced diet as more protein does not equal to more muscle.
Heavyweight, low reps for size; lightweight, high reps for cutting
There is no magic ratio or different sets of exercises that will make your muscles huge when it comes to muscle growth. The truth is that muscle building ultimately goes down to progressive overload. If you are not constantly ahead of your body's highly adaptive nature, your muscle mass will stay the same even if you are doing high weight and low reps.
You have to spend hours and days in the gym
This, of course, is false. Quality beats quantity when working out. Muscles grow by tearing and repairing. Rest and recovery are just as important as working out.
Focus on calories, turn fat into muscle
Newbies are usually told to triple their calorie intake. Eat more and don't worry about nutrition. The truth is fat is mainly metabolized into carbon dioxide. The reduction of fat naturally makes your muscles pronounced and look bigger but there is no conversion from one to another. Never ignore nutrition when it comes to increasing your calories. Always choose healthy fats.
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