Debunking Common Myths About Muscle Building

[{"selector":"#anim-8c22895e-78cc-4326-bc63-cad7239ee902","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-700517ae-5de7-4711-bd41-8ecac0b5a200","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-24abbc55-5531-4de0-81d3-eccccc1c0ee9","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-09a042b2-8bf2-49b4-9b21-90b572f1f6de","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-931dd4b8-c4ba-4dfd-8131-65fd37db19b5 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.235351448636845%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Photo by Freepik Written by Navneet Kaur, M.Sc. Nutrition & Dietetics Exercise

Introduction

[{"selector":"#anim-6bad1328-9781-4fc0-9919-92efc289d8aa","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-934d2599-d144-4bac-8f68-a8aff7d38304","keyframes":{"transform":["translate3d(-114.8265%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-af00649e-ff4e-4918-a2eb-ebd906baa63a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.820737881140472%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-bb3844bd-031c-4850-b4b1-d99a28e2aba4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b49c225f-f6d8-4f74-a4a5-7c5be20e8175","keyframes":{"transform":["translate3d(-115.14196%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c6859cfa-b96c-4d70-989d-af4744118b8b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c5e1823c-efb1-4da7-91ab-8492b7c5ac0d","keyframes":{"transform":["translate3d(-124.00001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] There are many myths associated with muscle building. Let’s bust the top areas where people get it wrong while building muscles. Photo by Freepik

Myth 1 - "Lifting Heavy Weights Makes You Bulky"

[{"selector":"#anim-db723083-2c89-4ab2-93f3-6b333aa77b5f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5016a347-c9c2-4d88-9a89-5b4582887214","keyframes":{"transform":["translate3d(114.10658%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ef0a49d5-8d83-4aa0-a159-442a05eb8777","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eb1e0dd1-b456-4da9-8261-e85a9192c1b4","keyframes":{"transform":["translate3d(115.18987%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c00deb1-34f0-41d0-a61e-3ecb3e5f38a6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-386a3db7-3363-4d3e-a3d3-405892d70172","keyframes":{"transform":["translate3d(181.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-30ca7994-a907-43b0-8ce4-97b4408a432a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.820737881140466%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Truth: Heavy Lifting would result in Strength but does not lead to bulk unless you are taking in more calories than you need. Photo by Freepik

Myth 2 - "Muscle Turns Into Fat If You Stop Training"

[{"selector":"#anim-0eb51cc6-9d75-4e2c-a0e0-34b3caa31c0e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3d072280-ada1-4027-819b-9b90b7fcb976","keyframes":{"transform":["translate3d(-115.60509%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bfb4f78c-e4a9-4bcf-8f8b-6b3c1ac3dc17","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6d5bcd6e-6aee-4314-8452-5f330bd668d2","keyframes":{"transform":["translate3d(-115.625%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a454928-0b8e-48b3-bcd6-fe6eab4d72a0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9aeaf37d-b67b-49e1-b4f7-b89ea95380b9","keyframes":{"transform":["translate3d(-125.5%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7d498462-f91a-4b67-81ab-645310248d2b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(12.514648210040342%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Truth: Muscle and fat are different tissues. Muscle never goes to fat. If you quit exercising and overeat, muscle mass will reduce and fat mass will increase. Photo by Freepik

Myth 3 - "More Protein Equals More Muscle"

[{"selector":"#anim-3b089963-10db-4c50-a1d8-053fbd60150f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c47d9e09-fc60-40dc-8d3e-7a747ad9044d","keyframes":{"transform":["translate3d(116.98717%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3fbc799-8649-4353-9dd0-b79b09e9471e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2dc6ed98-3137-4f2a-8064-800d183fbf60","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-81e29938-7d07-4152-96dd-a080d70f1ed9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f61b35eb-87a1-4cda-a56c-f063266415dc","keyframes":{"transform":["translate3d(181.50001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-26f9db99-d703-4e27-90e2-3716e1b22289 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-12.514648210040342%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Truth: Protein is playing an important role, but it is limited to how much can be taken in by the body. The muscle-building process is supported with an adequate amount of protein, carbs and fats. Photo by Freepik

Myth 4 - "You Can Spot Reduce Fat"

[{"selector":"#anim-07a17cf7-8fc8-4659-b427-4854e5e1a319","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b476330b-ec5b-4899-a485-56bbaee909d1","keyframes":{"transform":["translate3d(-115.18988%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8f931d7e-1439-4a0a-a754-4b1f842e7aaf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a321b9ec-59f0-4eb6-aaf4-105533ad3fe7","keyframes":{"transform":["translate3d(-114.58967%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-33d49ef8-a0f9-491f-a745-47f37d11787c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a1f8a458-7834-4746-a19c-2d2d90f3b3b5","keyframes":{"transform":["translate3d(-126%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2d68c7ee-6a0c-4588-83b3-3780a8ac9401 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-12.514648210040342%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Truth: Patterns of fat burn do not exist, muscles firming activity causes tonization of the muscle, but perictive fats loss is through under nourishment and totality muscle exercises. Photo by Freepik

Myth 5 - "Cardio Kills Muscle Gains"

[{"selector":"#anim-1872c272-38e9-4d2f-aa71-e6538342e13c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(27.711345041125096%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-faebe23e-4835-412f-9e7f-3e28dfecf07d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-493bed32-6795-4df2-930b-0cdbc5c8b090","keyframes":{"transform":["translate3d(117.15211%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0b5620ab-1cc9-4c2d-aa24-cc0e8d60a810","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-958e5f03-0a51-4ced-9e77-ae0d38f30b14","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-21a843f5-6987-459e-b76f-5ceee565a543","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-86cd3a9c-b89a-4832-addf-644bf351e34d","keyframes":{"transform":["translate3d(181.00000%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Truth: Doing Moderate Cardio does not stop muscle growth as long as there is strength training and proper nutrition. Photo by Unsplash

Myth 6 - "Women Will Get Masculine If They Lift Weights"

[{"selector":"#anim-2d7966c2-b67a-455d-82c6-816f20429af2 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.227256860615537%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c968b31b-9833-47a9-9a35-25fe0c023323","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0d66e27c-ffb7-4cf3-a81f-85e5f651dc6d","keyframes":{"transform":["translate3d(-115.87301%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d9815c0e-24f8-4112-ba19-4bec33de162d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43b2afbd-6efc-44cd-84a2-4944af886fe0","keyframes":{"transform":["translate3d(-116.50165%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f90b51d0-0d0a-4541-9a31-e61ace0e3e46","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8017950c-426f-4aa0-ab87-ccabb5b991ba","keyframes":{"transform":["translate3d(-124.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Truth: Women do not have testosterone levels comparable to men so when they lift weights they develop muscle and not mass. Photo by Unsplash

Conclusion

[{"selector":"#anim-9947d14a-ccd4-4b1d-9f98-e51cd50bea2c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-db988f96-f63f-481d-94e4-e7aefa94906f","keyframes":{"transform":["translate3d(-115.77287%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6fef58f-b403-4203-a3e2-ecd138a6f3a5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0e1be95-74c9-4e93-92ad-83c7df0b410a","keyframes":{"transform":["translate3d(-114.6875%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2319d762-2a7e-4a04-bcec-250871442c5f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9b0d8a5d-aea7-432c-b593-a28953fc19b3","keyframes":{"transform":["translate3d(-124.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6ca6099-b233-47c9-9606-c918288e2e4c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(12.514648210040342%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Misinformation continues to bewilder individuals on how to gain muscle effectively. Keep in mind the importance of training, nutrition and recuperation – striking the perfect balance is the answer to achieving the best possible outcome. Photo by Freepik

Discover more about supplements

[{"selector":"#anim-74badad6-b752-4b4f-939e-53eb96f884ce","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0b3763ce-fec2-4afb-b8ea-e584eacd38c7","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97322ce3-4386-4097-94cf-f783fedbe1f7","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Photo by Freepik Let's go

5 Common Muscle-Building Mistakes & How to Avoid Them

[{"selector":"#anim-269016fc-1e2d-4980-9f56-47f7abb6d658","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6c97a478-dcdc-4b90-8506-b53f14e9c834","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-04bace59-d412-434b-8236-4aae7efa40b9","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f76e59cd-5339-4be1-973a-4c7ae24be08b","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Photo by Freepik Here's what to read next Let's go