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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

10 Fitness Myths and the Truth Behind Them

Don't believe these falsehoods in the fitness space.

FACT CHECKED BY Christopher Roback
Arabella_Featherstone2
Arabella Featherstone
FACT CHECKED BY Christopher Roback

There are many commonly held beliefs about fitness and getting into shape that are not based in fact and can be misleading when you start your fitness journey. That’s why we asked personal trainer and fitness coach Arabella Featherstone to give us the truth behind these myths. Read on to see why spot reduction is not possible, why crunches aren't the best way to achieve a six pack, and why sweat doesn't equal fat loss.


Myth: Spot reduction is possible

Young woman touching her belly looking in mirror at homeShutterstock

Unfortunately, you can't specifically target fat loss from a particular area of your body. Fat loss occurs throughout the body as a whole, and targeted exercises only strengthen the underlying muscles.

Myth: Cardio is the only way to lose weight

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

While cardio exercises are effective for calorie burning, strength training plays a crucial role too. Strength training builds lean muscle mass, which increases your metabolic rate, helping you burn more calories even at rest.

Myth: Lifting weights makes women bulky

dumbbell Chest PressShutterstock

This is a common misconception. Women generally don't have enough testosterone to develop large, bulky muscles. Strength training instead helps build lean muscle, improves bone density, and enhances overall body composition. Eating in a calorie surplus whilst doing intense strength training to a specific program can cause women to bulk but it’s not easy to do!

Myth: Crunches are the best way to achieve a six-pack

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

While crunches can strengthen your abdominal muscles, they alone won't give you a visible six-pack. Achieving defined abs requires a combination of core exercises, a balanced diet, and overall fat loss through a well-rounded routine.

Myth: You need to exercise for hours to see results

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

Definitely not true – think quality over quantity! Focus on proper form, and consistency rather than the duration of your workouts. Following a progressive program consistently over time will get you results - you don’t have to work out for hours!

RELATED: 5 Foods to Melt Your Belly Fat Away

Myth: Sweat equals fat loss

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Sweating is simply your body's way of regulating temperature and cooling down. While sweating can lead to temporary weight loss due to water loss, it doesn't directly translate to fat loss. Sustainable weight loss requires a combination of exercise, proper nutrition, and a balanced lifestyle.

Myth: You should always feel sore after a workout

young sporty woman shoulder pain from workout in the gymShutterstock

Muscle soreness (delayed onset muscle soreness or DOMS) can occur after a challenging workout, but it's not a reliable indicator of the effectiveness of your routine. Progress and results come from consistent, progressive training, not just soreness.

Myth: Strength training is just for people who want big muscles

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Definitely not true – strength training offers so many benefits that can significantly impact both the quality and quantity of life. Strength training helps maintain and increase muscle mass, which is crucial for performing everyday activities like walking and carrying the food shopping. Strength training is great for your bone health and increases bone density which reduces the risk of osteoporosis and fractures. Strength training also improves mental health. It helps reduce stress by promoting the release of endorphins and improve cognitive function. Ultimately, strength training has a knock-on effect, building strength in the gym helps build (mental) strength outside of the gym. This can massively improve quality of life as it helps boost your self-esteem and confidence.

Myth: You don’t need to warm up before working out

Family,Workout.,African,American,Husband,And,Wife,Training,Together,high knees, warm, upShutterstock

Wrong! A pre workout warm up is important preparation for both the physical and mental challenges of exercise. It’s a proactive step towards injury prevention, improved performance and a positive mindset. It ensures that your body and mind are in sync and ready to tackle the demands of your workout. Do not start to work out without it!

RELATED: Emily Skye Flaunts Abs During Glute-Busting Workout

Myth: Only athletes can build muscular power

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

Anyone can build muscular power without being an athlete and there’s no age limit for building strength and power. You can safely start building muscular power with body weight exercises like squat jumps and burpees. Some other examples of muscular power building exercises are medicine ball throws - start light and progress to heavier ones. Kettlebells are great pieces of equipment for muscular power building. I’d recommend doing exercises like kettlebell swings - focusing on the hip hinge movement to generate power.

Always make sure form is first when performing any exercises. Don’t do anything you can’t do and start off with low impact variations or balancing exercises if you’re a complete beginner or have any movement impairments. Progress gradually, increasing intensity by either adding to the weight or height of jumps. Always make sure you include strength training as it’s the foundation of power and will help avoid injuries.

💪🔥Body Booster: Listen to your body and reach out for help if you’re not sure, fitness is meant to be fun and should be enjoyed safely.

Arabella Featherstone is a leading fitness trainer and coach from Feathers Food & Fitness with the vision and drive to help people and transform her clients’ bodies and minds through fitness and nutrition. Her free e-book Unleashing the Strength Within is now available on her website.

More For You

Arabella_Featherstone2
Arabella Featherstone
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

There are many commonly held beliefs about fitness and getting into shape that are not based in fact and can be misleading when you start your fitness journey. That’s why we asked personal trainer and fitness coach Arabella Featherstone to give us the truth behind these myths. Read on to see why spot reduction is not possible, why crunches aren't the best way to achieve a six pack, and why sweat doesn't equal fat loss.


Myth: Spot reduction is possible

Young woman touching her belly looking in mirror at homeShutterstock

Unfortunately, you can't specifically target fat loss from a particular area of your body. Fat loss occurs throughout the body as a whole, and targeted exercises only strengthen the underlying muscles.

Myth: Cardio is the only way to lose weight

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

While cardio exercises are effective for calorie burning, strength training plays a crucial role too. Strength training builds lean muscle mass, which increases your metabolic rate, helping you burn more calories even at rest.

Myth: Lifting weights makes women bulky

dumbbell Chest PressShutterstock

This is a common misconception. Women generally don't have enough testosterone to develop large, bulky muscles. Strength training instead helps build lean muscle, improves bone density, and enhances overall body composition. Eating in a calorie surplus whilst doing intense strength training to a specific program can cause women to bulk but it’s not easy to do!

Myth: Crunches are the best way to achieve a six-pack

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

While crunches can strengthen your abdominal muscles, they alone won't give you a visible six-pack. Achieving defined abs requires a combination of core exercises, a balanced diet, and overall fat loss through a well-rounded routine.

Myth: You need to exercise for hours to see results

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

Definitely not true – think quality over quantity! Focus on proper form, and consistency rather than the duration of your workouts. Following a progressive program consistently over time will get you results - you don’t have to work out for hours!

RELATED: 5 Foods to Melt Your Belly Fat Away

Myth: Sweat equals fat loss

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Sweating is simply your body's way of regulating temperature and cooling down. While sweating can lead to temporary weight loss due to water loss, it doesn't directly translate to fat loss. Sustainable weight loss requires a combination of exercise, proper nutrition, and a balanced lifestyle.

Myth: You should always feel sore after a workout

young sporty woman shoulder pain from workout in the gymShutterstock

Muscle soreness (delayed onset muscle soreness or DOMS) can occur after a challenging workout, but it's not a reliable indicator of the effectiveness of your routine. Progress and results come from consistent, progressive training, not just soreness.

Myth: Strength training is just for people who want big muscles

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Definitely not true – strength training offers so many benefits that can significantly impact both the quality and quantity of life. Strength training helps maintain and increase muscle mass, which is crucial for performing everyday activities like walking and carrying the food shopping. Strength training is great for your bone health and increases bone density which reduces the risk of osteoporosis and fractures. Strength training also improves mental health. It helps reduce stress by promoting the release of endorphins and improve cognitive function. Ultimately, strength training has a knock-on effect, building strength in the gym helps build (mental) strength outside of the gym. This can massively improve quality of life as it helps boost your self-esteem and confidence.

Myth: You don’t need to warm up before working out

Family,Workout.,African,American,Husband,And,Wife,Training,Together,high knees, warm, upShutterstock

Wrong! A pre workout warm up is important preparation for both the physical and mental challenges of exercise. It’s a proactive step towards injury prevention, improved performance and a positive mindset. It ensures that your body and mind are in sync and ready to tackle the demands of your workout. Do not start to work out without it!

RELATED: Emily Skye Flaunts Abs During Glute-Busting Workout

Myth: Only athletes can build muscular power

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

Anyone can build muscular power without being an athlete and there’s no age limit for building strength and power. You can safely start building muscular power with body weight exercises like squat jumps and burpees. Some other examples of muscular power building exercises are medicine ball throws - start light and progress to heavier ones. Kettlebells are great pieces of equipment for muscular power building. I’d recommend doing exercises like kettlebell swings - focusing on the hip hinge movement to generate power.

Always make sure form is first when performing any exercises. Don’t do anything you can’t do and start off with low impact variations or balancing exercises if you’re a complete beginner or have any movement impairments. Progress gradually, increasing intensity by either adding to the weight or height of jumps. Always make sure you include strength training as it’s the foundation of power and will help avoid injuries.

💪🔥Body Booster: Listen to your body and reach out for help if you’re not sure, fitness is meant to be fun and should be enjoyed safely.

Arabella Featherstone is a leading fitness trainer and coach from Feathers Food & Fitness with the vision and drive to help people and transform her clients’ bodies and minds through fitness and nutrition. Her free e-book Unleashing the Strength Within is now available on her website.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I am the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition. I have been a personal trainer for 8 years working with a variety of clientele and over a dozen certifications in training and nutrition modalities. My passion for training others stemmed from an unconventional path to loving fitness myself. I was not into athletics growing up and had intense struggles with body image and self-esteem. I began lifting weights in college and got hooked by how strong and confident it made me feel. I wanted to spread that to others so I became a personal trainer. Ready for another challenge, I started training Muay Thai in my mid 20’s and it inspired me to train like an athlete for the first time. Currently, I lift weights and train in Brazilian Jiu-Jitsu multiple times per week. I had to shed a lot of negative programming to learn what optimal fitness looks like for me and my unique body. The tips below are some lessons I have learned along the way (mostly the hard way) and I want to share them to save you from making the same mistakes.


1. No Celebrity Workout Is the Right One for You

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

Following fad workout or diet trends can be temporarily motivating but isn’t sustainable for the long term. I would do workouts I saw in magazines or Pinterest (pre-Instagram!) that typically had a celebrity or fitness model splashed across the front image. I didn’t actually care about the workout, I just wanted to look like her. Once I started learning resistance training principles and program design, I started doing exercises with intention and purpose behind their selection. Now that I have been lifting for 10 years, I am very aware of what exercises and intensity work for my body and what don’t.

2. Quality Sleep Is Non-Negotiable

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleepingShutterstock

Getting enough sleep is the most efficient way for me to feel great every single day. Once I learned that there are sleeping repair windows for physical (10pm-2am) and mental recovery (2-6am), it made me take my sleep way more seriously and I am healthier because of it. Poor sleep impacts everything from energy levels, cognition, mood and it even increases sugar cravings. Taking a deep look at your sleep hygiene to add even 1 or 2 hours to your nightly average could make a huge difference.

3. Eating Enough Protein per Day Is Crucial

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

If you want to be lean, have stable energy levels, feel strong and have no cravings then you need to build muscle. To support healthy lean muscle, you must be eating enough protein per day from quality sources. Why put in hard work at the gym if you are not fueling your body properly to rebuild and recover? Aim for a minimum of 25g per meal from sources like chicken, beef, eggs, turkey, Greek yogurt, or lentils.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

Related:Top 10 Superfoods Every Man Should Eat for the Best Body

4. Stay in Your Lane, Not All Forms of Exercise Are Right for You

As a trainer, I have experimented with every group fitness class at least once. It is fun to try something new and learn, but our bodies are not designed to be great at everything. The level of skill, coordination, conditioning, and even patience should be considered before picking the right exercise modality. Doing something that is attainable is most likely to stick.

5. Consistency Is Key, Being Perfect Isn’t

Strong,Fitness,,Gym,,Dumbbell,Teamwork,Training, push,up, muscle, weights,Shutterstock

This is by far the most important thing I reinforce with my clients. Building discipline happens with consistency over time. The more you do something, the easier it will be to do. For example, working out twice a week for a year will get much better results than working out every day of the week for 2 weeks and repeating that on and off.

6. Too Much Cardio Will Stunt Muscle Growth

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Too many people are sabotaging their results by overdoing the cardio. Cardiovascular training is good for heart health but it does burn a ton of calories and your body won’t build muscle if it doesn’t have enough energy available. For yo-yo dieters or those who want to lose fat and build muscle, hitting the weights over the treadmill will lead to better results.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

7. Clear and Measurable Goals Are Important for Progress

,,Muscular,Girl,,Pull,ups,Exercise,Gym,fitness,exerciseShutterstock

It is easy to set a goal, the hard part is actually getting there. It may seem silly, but this exercise of breaking down goals into habits is great for increasing self-awareness, the key is to keep it REAL with yourself. I worked out without specific or realistic goals for a while and it is not an efficient method. Having a specific goal like doing a pull-up or losing 10 lbs by following a 500 calorie deficit will provide a better road map for you to follow and see results.

8. Your Ability to Recover Is Your #1 Limiting Factor

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

I have learned this one the hard way on many occasions. Without proper recovery our bodies do not have the resources to perform. For anyone who loves to push themselves in the gym or is aggressive about hitting milestones, the secret to continual progress is in your recovery. Poor performance, lack of results, injury, joint pain, lack of focus, irritability are all some signs you need to focus on your recovery.

9. You Can’t Ignore Your Weaknesses and Expect Them to Go Away

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

Low back pain? Aching knees? Sore wrists? They may go away when you rest, but come back the moment you are active again and set you back. The secret is to strengthen your weak muscles, tendons, and ligaments to reduce pain. I am passionate about corrective exercise and functional training and I’ve seen so many people flourish after they finally address the nagging injury or correct the dysfunctional patterns their body has been adapted to.

10. Find an Inspiring Environment

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

One reason I love going to the gym is I am inspired by others around me working hard and I pick up on the energy. I also belong to a martial arts gym for a close community that inspired me as well. If you are going to make fitness a routine part of your life, you need to find an environment you like to be in, otherwise you won’t go.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Final Word From the Trainer

kat-best-foodKat Best

The most important message here is that it’s a lot easier to work out regularly, get in shape and maintain it if you keep it simple and focus on what works. At Alta, we have helped hundreds of people build habits, get results and change their lives by following just a few simple habits, consistently over time. If you enjoyed this article, don't miss out on my previous one titled The #1 Carb You Could Eat For Your Body.

Kat Best, NASM-CPT, NTP, BCHN is a co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.

FACT CHECKED BY Alek Korab
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Just because you are in your 50s doesn’t mean you can’t get into the best shape of your life. However, you might need to change your approach to diet and fitness. Jenelle Summers is an over-50 fitness influencer and “Mind + Body trainer” who shares her tips and tricks to staying fit with her social media followers. In a recent Instagram post she gets super real about “simple TRUTHS” to staying fit in your 50s.


There Isn’t a One-Size-Fits-All Approach to Health

Jenelle starts by explaining that there isn’t a one-size-fits-all approach to health. “Not everyone can walk an hour a day. Not everyone needs less cardio. Not everyone needs to lift heavy weights. Not everyone needs to do long cardio sessions. Not everyone needs to do more zone 2 cardio,” she writes across the Instagram video.

But, Everyone Needs to “Self-Asses and Self-Test”

young pretty woman in green dress trying on fashion style trend dress looking in mirror at home or showroomShutterstock

“Here’s what everyone needs to do,” she continues. “Everyone needs to self-assess & self-test 🎯 It’s not what most wanna hear🙉 🤷🏼‍♀️ but it’s THE TRUTH. And I can help you with that!” She then goes on to outline her 4 “simple TRUTHS.”

1. You Need to Consistently Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

The first truth is that you need to start lifting weights. “Strength training that is CONSISTENT & CHALLENGING is key to maintaining & growing muscle. ESPECIALLY as we age!! BUT it’s not a 1-program fits all situations & lifestyles ☝🏼Other factors play a role,” she writes.

What Science Says About Strength Training

Woman doing fitness training on a butterfly machine with weights in a gymShutterstock

Science and research supports strength training as one of the most effective workouts. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills>

2. Practice Nutritional Balance

Fried,Egg,With,Fresh,Spinach,Tomato,Salad,For,Healthy,BreakfastShutterstock

Her second truth? “Processed foods are wreaking havoc on our bodies & gut health,” she writes. But “food FEAR” is also on the rise too. “STRESS about ‘food rules; may be more detrimental than the food itself 🤷🏼‍♀️ There’s a healthy BALANCE for you. I help you find a nutrition plan that works for YOU,” she says.

What Are the Worst Ultra Processed Foods, Anyway?

Aluminum,Cans,Of,Soda,Shutterstock

How bad are ultra-processed foods? One new study found that consuming more ultra-processed foods can actually shorten your lifestyle by a whopping 10 percent. The category includes soft drinks (even diet sodas), highly processed meats, and refined grains.

3. Focus on Gut, Hormone, and Mental Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

According to Jenelle, “gut, hormone, and mental health MATTER,” she writes. “Clean up your diet AND drinking habits for BIG results. Control blood sugar better - GAME CHANGER.”

Weight Loss Is More Than Just Diet and Exercise

Weight,Scale,scales,loss,diet,health,feetShutterstock

Experts are unanimous that it takes more than just diet and exercise to get in shape and stay healthy. This is why you should consider speaking with a doctor before embarking on a weight loss journey and getting a metabolic panel done.

4. Make Sure to Move

Woman exercise walking in the park listening to music with headphoneShutterstock

And lastly, “MOVEMENT every day matters,” she says. “Get steps in! But not everyone can workout 1hour/day or walk MILES. It’s ok!! 🙌🏼 Even a 20-minute daily workout that incorporates strength, flexibility, cardio & stress reduction 🧘🏼‍♀️(lower cortisol may be what you NEED) + simple nutrition, might be YOUR best solution this summer.”

Why Should You Take a Daily Walk?

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.Shutterstock

According to one study published in JAMA Internal Medicine, daily walking is a game changer. Researchers found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all been there—starting a fitness journey with enthusiasm, only to find ourselves frustrated by slow progress or setbacks. Fitness coachMark Lewis knows this journey intimately. Once overweight in his thirties, he transformed himself into a competitive athlete approaching 50. Recently, he shared the crucial mistakes that slowed his progress—and how you can avoid them to fast-track your own transformation.


Don't Let Setbacks Spiral into Disasters

"Life is complicated. Things happen," says Mark in his post. He learned this lesson the hard way after multiple fitness setbacks. One vacation in 2015 turned into a prolonged backslide when he let a brief training break snowball into a complete abandonment of his healthy habits.

"I'd think, 'Oh my God, it's all falling apart,' and panic my way into a double cheeseburger, over and over again," he admits. The key is treating setbacks as temporary pauses, not permanent defeats.

"Unless you're an elite athlete operating at 11 the whole time, such things will stop you moving forward, but that's about all," Mark explains. His advice? "Relax, let the holiday happen, eat the donut, recuperate from the injury, and then just get back to it once you're able to."

Stop Overestimating Exercise Benefits

"You can't out-train a bad diet" isn't just a saying—it's science. Mark learned this through countless failed attempts at compensating for overeating with exercise.

"I used to fuel my 25-minute park run with a big bowl of sugary cereal. I also used to be too fat despite doing a park run. Coincidence? I don't think so," he reflects. Most gym sessions burn only a few hundred calories—far less than many assume.

"If I do nothing all day, I'll burn a good couple of thousand calories anyway. To burn a couple of thousand calories through exercise—that's a tough training day," Mark explains. A typical 45-minute jog burns around 500 calories, but add a post-run treat, and you're back in surplus.

Be Wary of Social Media Fitness

Mark cautions against following extreme social media trends: "Most people on YouTube or Instagram with any degree of following are committing a level of time and effort to their training that is just far beyond the norm."

"'I inhaled nine pizzas in a row—here's what happened' is a more entertaining video than measuring broccoli," he notes. While these videos can be entertaining, they shouldn't be your blueprint for success.

Use the Scale Wisely

When it comes to weighing yourself, context is everything. "When I was hugely overweight, I needed those weekly weigh-ins to track real progress," Mark explains. However, as he got closer to his goal weight, the scale became less relevant.

"When you are close to an ideal weight, fluctuations day to day in your weight for all sorts of reasons will be beyond your control," he says. For those near their ideal weight, Mark suggests a simpler approach: "Look in the mirror, jump up and down a few times. You'll know if you're on track."

Plan for Success

"If you make everything you want to do as easy as possible to do, you're simply more likely to do it," Mark emphasizes. His solution? Remove all barriers to healthy habits.

"I started prepping all my day's food the night before. I would have space by the front door for my running shoes, and I'd buy loads of running shorts, so I always had a fresh kit," he shares. Even his gym choice prioritizes convenience over premium facilities—choosing one two minutes from home over a better-equipped facility further away.

Create Systems, Not Just Goals

"Eating right, training right, looking after yourself, it just comes down to good habits," Mark insists. "You can have all the goals in the world, but if you don't have the right habits in place, they will just stay as goals forever."

He suggests making healthy choices as accessible as "sweets and candy at the checkout." The easier you make it to do the right thing, the more likely you are to do it consistently.

Handle Critics Wisely

As you transform, expect comments—not all positive. "Are you ill? Are you eating enough? Is everything okay? You're not going to lose any more weight, are you? That can't be healthy," Mark recalls hearing, even from family members.

His advice? "You need to learn to simply smile and ignore a lot of what you hear because there is nothing of value to be gained from listening to people commenting on how you look unless they have been pleasant and positive."

Find Your Fitness Community

"There's huge value in putting yourself in situations where people around you are doing what you are doing," Mark shares. While he initially embraced the lone warrior mentality, he discovered the power of community support.

"It's not about results or achievements, it's about knowing that your mindset of wanting to be better is shared by others," he explains. Whether it's local fun runs, cycling events, or obstacle courses, surrounding yourself with like-minded individuals reinforces your commitment to health.

RELATED:Nutrition Coach Reveals 8 "Healthy" Foods That Are Secretly Making You Gain Weight

Track Progress Beyond the Scale

Mark stresses the importance of multiple progress markers: "From where I am now, and with the experience I have in losing weight to get to wherever I want to be, I know there is nothing the scales can tell me that I can't tell from looking in the mirror and jumping up and down."

He suggests focusing on how you feel, your energy levels, and your performance in activities rather than fixating solely on weight numbers.

The Science Behind Weight Loss: What Research Shows

While Mark's journey provides valuable real-world insights, the Mayo Clinic offers scientific backing to his observations. According to their research, successful weight loss requires both dietary changes and physical activity—but in different proportions for different goals.

"Diet affects weight loss more than physical activity does," the Mayo Clinic reports, validating Mark's observation about not being able to out-train a bad diet. However, they note that "physical activity has a stronger effect in keeping weight from coming back after weight loss," which explains why Mark's long-term success came from combining both elements.

Exercise Guidelines: What Science Recommends

The U.S. Department of Health and Human Services provides specific guidelines that align with Mark's approach:

  • 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly
  • Strength training for all major muscle groups at least twice weekly
  • For enhanced weight loss benefits, aim for 300 minutes of moderate activity weekly

This scientific framework supports Mark's emphasis on consistent, sustainable activity rather than extreme workout sessions.

The Real Numbers Behind Calorie Burn

For a 160-pound person, one hour of activity burns approximately:

  • Running at 5 mph: 606 calories
  • Hiking: 438 calories
  • Swimming laps: 423 calories
  • Low-impact aerobics: 365 calories
  • Leisure cycling (<10 mph): 292 calories

These numbers from the Mayo Clinic support Mark's warning about overestimating exercise calories. As he noted, even a solid workout burns far fewer calories than many people assume.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

The Age Factor in Weight Loss

The Mayo Clinic experts add an important insight about aging and weight loss: "Because of changes to the body over time, you might need to cut calories more as you age to keep losing weight or to stay at the same weight." This scientific finding explains why Mark's approach evolved over his 15-year journey.

Balancing Exercise and Diet: The Research View

An important caution from experts: "Losing weight with diet alone and without physical activity can make people weaker. This is because of age-related losses in bone density and muscle mass." This research validates Mark's holistic approach to fitness, combining proper nutrition with regular exercise.

For optimal results, follow both Mark's practical insights and the scientific guidelines: create sustainable habits, maintain consistent activity levels, and remember that while diet drives initial weight loss, exercise is crucial for maintaining your results long-term. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

There are lots of weight loss myths circling about that could be preventing you from losing weight. Jillian Michaels is a fitness expert and star of The Biggest Loser. In one of her viral video she debunks four key weight loss myths. “This video is gonna address a bunch of your questions all under one umbrella. That umbrella being weight loss myths. Now, I can't tackle them all. There are so many of them, but I'm gonna tackle some of the more predominant ones,” she says.


Myth 1: Hot Workouts Are More Efficient for Weight Loss

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The first myth she wants to bust? Hot workouts are more efficient for weight loss. “I know a lot of you guys love this. I'm not trying to take this away from you. If you love it, fantastic. But if we're talking about efficiency and fat metabolism, they're far less effective because the room is so hot,” she explains.

Working Out in Cooler Environments Make You “More Metabolic”

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She explains that “there is a lot of research that shows us a cooler, colder, ambient temperature, makes us more metabolic,” and activates fat in a way that helps you burn more overall fat. “Hot workouts not only don't burn more fat, but in fact they make your workout far less effective because you are stressing the body from the outside in, which can fatigue us. Meaning we engage in less physical exertion where you want that heat to come from the inside out via physical activity and physical exertion.”

The More Hydrated You Are, the More You Will Detox

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

She also explains that “the better hydrated you are, the better those organs can do their job of detoxifying you. So dehydration is also counterintuitive to fat metabolism, detoxification, hydration and cooler temperatures are going to be far more effective.”

Myth 2: Fasted Cardio Burns More Fat

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

There are lots of weight loss myths circling about that could be preventing you from losing weight. Jillian Michaels is a fitness expert and star of The Biggest Loser. In one of her viral video she debunks four key weight loss myths. “This video is gonna address a bunch of your questions all under one umbrella. That umbrella being weight loss myths. Now, I can't tackle them all. There are so many of them, but I'm gonna tackle some of the more predominant ones,” she says.

Here Are the Workouts That Burn the Most Calories

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

She adds that “the fitness techniques that burn more fat are not actually steady state cardio at all,” and instead are resistance training, HIIT training, plyometric training, all of which “burns more calories, more calories when you're doing it, more calories when the workouts are over,” she explains. “Burning fat is a matter of burning through energy stored in the fat cells, so we wanna use more overall energy. We just do, period.”

Myth 3: Carbs and Fat Make You Fat”

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Her next on the “myths and fallacies” list? “That carbs make us fat. Fat makes us fat. This isn't true,” she says. “Now, it is well known that processed junk food can make us fat because it leads to overeating. It has no nutrient content. And yes, it can throw off your biochemistry, your metabolism because it's releasing a ton of insulin and just screwing up your metabolism, which is connected to, in large part, based upon your hormone balance. So these foods throw your hormone balance out of whack.”

Instead, Eating in a Calorie Surplus Makes You Fat

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

“Overall calories determine your weight. And as I've said, many times, health and weight don't inherently intersect. We want them to,” she says. For example, an avocado has lots of healthy fat, “micronutrients, the vitamins in the minerals, it's really healthy food. It's also a calorie dense food, an energy rich food. If you eat too many avocados, no matter how many nutrients they have, you'll store the excess energy in them as fat,” she points out.

Avoid Diets But Cut Out Processed Foods

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“The ultimate goal of weight loss, having nothing to do with counting macros, having nothing to do with going carb free, having nothing to do with cutting out fats,” she says. “Do I want you eating great quality food? Of course I do. I want you to cut out the processed flour, those refined grains, the white sugar.”

Myth 4: Food Timing

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Lastly she tackles food timing. “I'm sure you guys have heard, ‘Don't eat at night. Don't eat in the morning. Eat small meals all day. Eat one meal a day. OMAD fast.’ It just, it doesn't stop, right? Food timing and weight loss, it's not connected. It isn't, it's not connected.”

She Eats for 12 Hours and Fasts for 12

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

The only way timing is really related to weight loss is “if you skip meals,” she says. “It can cause overeating. So the food timing impacts your calorie consumption. That is the only relation, the only one to food timing really.” She herself eats every three and a half hours, usually fasting for 12.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

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Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.