In this post, I want to share 5 myths I used to believe, and how I replaced them with habits that are smart, sustainable, and based on balance.
This is a collaborative post with Polina, who shares myths around mindset and mental health – don’t miss her part at the end!
Myth 1: You must do hours of cardio to lose fat
For a long time, I believed cardio was the only way to stay lean and burn fat. The more I run, sweating – the better it is, I thought.
✅But in reality, Cardio alone doesn’t build a strong or toned body. It might burn calories, but it doesn’t help much with long-term muscle development or metabolic health. Also too much intense cardio can actually stress your body out, especially if it’s paired with hard strength training and no proper rest.
Yes, cardio is still important, but it should be paired with strength training and proper recovery to actually work for your body. That’s why the best option is balanced training: my 1-1-3 method is what really helps.
My tips: I usually do Zone 2 cardio walking on treadmill or stepper, which helps to burn fat, not muscles. This means your pulse rate is in zone 2 – range 60-70% of your max. pulse (220 – your age). Apple Watch or any smart sport tracker can help you to measure your pulse during cardio.
Myth 2: Carbs make you fat
Carbs were my biggest fear. I cut them down thinking they were the reason I felt bloated, tired, and couldn’t see muscles. I avoided pasta, bread, even fruit. I felt more hungry, had no energy, and my mood was not stable.
✅Here’s the truth: Carbs are your body’s main source of energy. Especially if you’re active, your muscles and brain rely on them to function. The real problem isn’t carbs themselves — it’s when we eat too many simple or refined carbs: white bread, sugary snacks, or skip carbs at all.
Now I choose complex, slow-digesting carbs: oats, black lentil, buckwheat, sweet potatoes, and whole grain bread. These give me fuel for training, help regulate my hormones, and make me feel full for hours. I share more nutrition tips and how I balanced my meals in my previous post.
So, now I have better workouts, good recovery, and no more “food fear.”
Myth 3: You need to work out every day
I felt guilty every time I skipped a workout, thinking it meant I was lazy or falling behind. For a while, I was going to the gym every single day doing only strength training, thinking more effort meant more progress. But all I ended up with was soreness, low energy and no results.
✅The reality is that muscles don’t grow during workouts – they grow during recovery. When you train hard every single day, especially without proper rest, your body doesn’t have time to adapt, rebuild, or improve.
Now I’ve learned that you always need to have a smart structure. Yes, you can (and should) move your body daily, but that doesn’t mean lifting weights seven days a week. Some days are for strength, some for light movement like walking or Pilates, and some are just for good rest. That’s exactly what my 1-1-3 method is about.
Myth 4: Lifting weights will make you bulky
I used to avoid the weight section at the gym, and I went only for group trainings with small weight. I truly believed lifting would make me masculine, especially while training arms. That myth is everywhere and it’s just not true.
✅The truth is: building visible muscle takes time, effort, and intention. Women naturally have lower testosterone, and we build lean muscle, of course, unless we’re intentionally training and eating more. Many people don’t realise that strength training is essential. Not only for building muscles, but also for burning fat more efficiently over time. Muscle is metabolically active tissue. The more you have, the more energy your body burns even while resting. It changes your body composition, so you will have more lean muscle and less fat
Since I started lifting, I became more confident, stronger. And yes, seeing a more sculpted shape in the mirror is a pretty amazing bonus too. So don’t fear the weights, they’ll make you strong, lean, and energized.
Myth 5: You need a strict meal plan to reach your goals
A lot of people think the only way to get fit is to follow a strict boring diet with only chicken and vegetables. No sweets, no dinners out, no spontaneous meetings with friends. Strict rules only.
✅ The truth is: strict plan often creates more stress than results. It leaves no room for life, flexibility, or your body’s changing needs. Eventually, over-restriction leads to burnout and eating even more.
You don’t have to cut out everything you enjoy to be healthy. I keep my nutrition clean and consistent about 80%: high-protein, fiber, veggies, healthy fats and whole foods. And the other 20% for dessert, snacks, going out when I feel like it with no guilt. Because long-term progress comes from balance.
Balance > Restriction
These are just a few fitness myths I believed and maybe you have too. There are so many more out there, so don’t let yourself be fooled. Always check the facts and listen to your body.
If any of these felt familiar, or if you have your own myth to bust – drop it in the comments, I’d love to talk about it 🤍
For more myth-busting content, focused on mindset, productivity and mental health – don’t miss Polina’s blog post here!
If you missed my previous posts:
Pilates for Strength & Flexibility: Why It’s a Game-Changer
The 1-1-3 Method: My Weekly Workout Routine for Strength, Balance & Energy
The Key to Long-Term Fitness: Balance & Strength
Fuel Your Fitness Goals with Proper Nutrition
👉 Follow me for more for workouts, food ideas, and real-life updates on Instagram @bogdannya_fit.
