February 4, 2021, 10:11 am | Read time: 4 minutes
Fitness enthusiasts often present themselves as absolute experts in their field. Otherwise, it would be hard to explain how so many “wisdoms” from self-proclaimed experts have become established. Or have you never heard that salad is supposed to shrink your biceps? Or that exercise smooths out unwanted cellulite? Interestingly, when you talk to a real expert, most of these training myths don’t hold up…
Overview – Training Myths Checked
Can You Turn Fat into Muscle?
A classic among training myths: you can turn fat into muscle. While that would be convenient, the answer to whether it’s possible is still: no! Fat cells are filled with fat, which our body produces from the fatty acids present in the blood. A transformation does occur, but only from one type of fat to another. The number of fat cells in the body doesn’t change significantly over a lifetime, but their size does. This is exactly what happens when we are in a calorie deficit. We can exert ourselves as much as we want: fat remains fat.
The reverse is also true, as the myth that muscles turn into fat during a long training break is not true. Muscle cells and fat cells, which belong to their respective tissues, are different and cannot chemically transform into each other. However, under certain conditions, you can simultaneously lose fat and gain muscle mass.
Also interesting: What is the Difference Between Brown and White Body Fat?
Does Salad Really Shrink Your Biceps?
No, says sports scientist Felix Klemme. “Salad contains important nutrients and provides the B vitamin folic acid, which is important for metabolism.” He admits that the protein content in salad is low, and that macronutrient is needed for muscle building. So, you should indeed ensure adequate protein intake—in addition (!) to salad and vegetables. “A one-sided diet would not only shrink the biceps but also health in general.”
Also interesting: 11 Popular Nutrition Myths Checked by Experts
Does Exercise Kill Cellulite?
Among the common training myths is the belief that exercise can eliminate cellulite. “Exercise alone is usually not enough to get rid of cellulite,” says Felix Klemme. Cellulite is caused by weak connective tissue. Therefore, alternating showers, for example, prove effective as they strengthen connective tissue by improving circulation. Additionally, to improve connective tissue, nutrition experts recommend a diet rich in vitamin C and antioxidants to enhance collagen production.
Also interesting: Can You Get Rid of Cellulite? These Methods Help
If You Want to Lose Belly Fat, You Should Focus on Training Two Other Parts of Your Body
Dark bread is healthier than light bread, and eating salad in the evening disrupts sleep.
The More Exercise, the Better
This myth is also not true. It always depends on the individual goal, but muscles don’t grow during training; they grow during the recovery phase. Overtraining can actually be counterproductive. It’s important to balance exercise with adequate rest to allow muscles to repair and grow.
Also interesting: Can You Overtrain Your Cardiovascular System?
More Training Myths in the Video
Can salad really shrink your biceps? Does exercise eliminate cellulite? Can you turn fat into muscle? We asked the expert all these questions and more. Find out the answers to these training myths in the video above!
Felix Klemme is a sports scientist and personal coach. For over ten years, he has worked with people struggling with obesity, and TV viewers might remember him from the weight loss show “Extremely Heavy – My Weight Loss Story.”