Fitness Experts Debunk 17 Exercise Myths

Fitness Experts Debunk 17 Exercise Myths

Crunches will give you abs. Cardio is the key to weight loss. These are two of more than a dozen exercise myths that do more harm than good. Business Insider brought in three professional athletic trainers to debunk them.

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Fitness Experts Debunk 17 Exercise Myths


  1. Sea Mile on September 11, 2022 at 6:22 am

    I eat unhealthy meals if even a meal at all for the past 30 odd years. And I have been doing situps for quite some time. And I have ab muscles. So eating healthy is a bonus but not required

  2. IronArrow on September 11, 2022 at 6:24 am

    This video is mainly playing with words: they say that the myths are not correct LITERALLY, but if if you pay attention they don’t say they are wrong,they just clarify how they must be understood. For exemple, they don’t say cardio dosen’t burn fat, they say it has to be part of a grander scheme, but given that without cardio you won’t reach the right treshold, cardio still burns fat. Or when they say muscle and fat wight the sae, of course one pound of fat is the same than one pound of muscle, but the trick is you have to think about MASS not weight, because they won’t subsitute –for-1 so muscle being more dense it WILL weight more than fat or the same quantity of flesh. This is more confusing that helpful for most people, I guess.

  3. Body by V Fitness on September 11, 2022 at 6:27 am

    Let’s clear up the fasted workout stuff: Let’s say it’s been at least 8 hours before you last ate. Will you burn more fat? Well, it depends. If you ate a carbohydrate-rich meal the night before and then went straight to bed, you will still have plenty of glycogen left to fuel your workout, and are going to burn very little fat. Say you didn’t do this and exercised in a glycogen-depleted state. In this case, yes, your body will oxidize more fat, but does this matter? No. There is a difference between burning fat and losing fat. Fat-burning is something that is occurring all the time, but the amount of fat utilized, as compared to other substrates, can be manipulated by things like fasting and the type of activity. However, if you are in a sustained calorie deficit, your body is eventually going to pull from your fat stores anyway, and if you are in a calorie surplus, whatever doesn’t get used will be stored as fat. So what ultimately matters for fat loss isn’t what type of fuel you are using during exercise, but your overall energy balance.

  4. SuperHamSniper on September 11, 2022 at 6:28 am

    as far as i know, you shouldnt be overhydrating when working out, just cus you are sweeting doesnt mean you are becoming dehydrated

  5. Chester Itea on September 11, 2022 at 6:28 am

    you cant outrun a bad diet, already burn 10 kg from running regularly for 1 year and my diet is still the same

  6. Xoulepos Xoulepos on September 11, 2022 at 6:29 am

    these people are experts? ok..why do they look like that?

  7. Nightwalker on September 11, 2022 at 6:31 am

    3:18 As a lifeguard i can tell you FOR SURE, that at least muscle doesnt float nearly as well as fat

  8. Chrono logical on September 11, 2022 at 6:36 am

    The thumbnail isn’t 100% true but still has some truth to it. I don’t work my core that much for 2-3 months and only focused on a calorie deficit diet but now my abs are showing.

  9. Alvin Walker on September 11, 2022 at 6:37 am

    Fitness experts? I heard many wrong things in this video. Example. “Abs are made in the kitchen”. No. Abs are made in the gym(wherever you work out). They are revealed in the kitchen

  10. Will Templeton on September 11, 2022 at 6:38 am

    Myth 1: I hope editors as Insider just truncated a more thorough explanation and he’s not actually as obtuse as to think the observation that unused muscle turns to fat is actually about the conversion of myocytes into adipocytes. Clearly, this observation is thousands of years old and predates understanding of the cellular structures within tissues, and is demonstrably true on a macroscopic scale. When suddenly curtailing an exercise/training regimen, glycogenin and glycogen synthase modulation of muscular glycogen stores can take days to down regulate in response to the sudden glycogen surplus. That glycogen is released for use or storage elsewhere. It will go everywhere blood flows, but the concentration will be highest nearest the muscle releasing surplus glycogen. When unused muscle turns to fat, it means that intramuscular adipose deposits and local subcutaneous adipose engage in lipogenesis at an increased rate due to the excess unused glycogen resulting from the local energy imbalance. If exercise remains lower for prolonged periods for more than 7-10 days, hypertrophic myofibrils will be decomposed by ubiquitin ligases. The atrophying muscle provides additional fuel to further lipogenesis, albeit at a much lesser rate owing to the difficulties converting proteins to lipids, but we know that several amino acids do upregulate triglyceride production. All of the above presumes an energy imbalance. If one proactively decreases caloric intake as one curtails energy expenditure, the effects are reduced.

    Myth 4: The inverse of Myth 1. Again, they intentionally ignore important aspects of "spot training" in order to make a short video that can be consumed by a broad audience. You can, to some extent, target fat loss and body shape of a particular area: PROVIDED YOU ARE IN A CALORIE DEFICIT. Imagine two identical twins/clones, both have eaten and expended calories identically for 35 years. They have reached BMI of 27 and body fat percentage of 24%. Aaron (twin A) begins restricting intake to 1400 calories, walking 10,000 steps a day, and resistance training (identically) 3 times a week. Bart (twin B) does everything the same, but adds a torso twist exercise to the training session, and 150 sit-ups morning and night. Not to be outdone, but hating to do situps, Aaron goes for an extra walk each day to make their calorie deficit identical (for the purposes of this thought experiment). Which twin’s six-pack and adonis belt will show up first? Will it happen at the same time? Or will Bart’s efforts to hypertrophy his abdominal and oblique muscles pay off in increased localized liposome volume reduction due to increased and persistent localized energy imbalance?

  11. Igor Bazhenov on September 11, 2022 at 6:38 am

    Cardio doesn’t burn fat but burns calories – Where comes calories from _? when your storage of carbohydrates is run out?
    Cardio on low heart rates 110-120bpm are burning First calories and After your fat, as long as you keep bpm in low range.
    Muscle tissue starts to burn when your heart rate goes Up and storige of your carbohydrates Run Out ( without replenishing carbohydrate stores)
    The rule for keeping body in shape is the intake of food = burning calories + rest

  12. Mystified 2 on September 11, 2022 at 6:40 am

    Full of misinformation, these guys don’t understand shit

  13. DVH ULTD on September 11, 2022 at 6:41 am

    I must say I do appreciate watching interviews with legit fitness and training experts and not all these so called SM gym freaks.

  14. MusicHub on September 11, 2022 at 6:43 am

    Wait. Why is it called "Work Out"when you’re still in indoor gym?

  15. Yord on September 11, 2022 at 6:44 am

    I think I would improve my sixpack with those exercises though, since I have a really low body fat percentage. I also have to eat a lot…

  16. Linden on September 11, 2022 at 6:44 am

    "muscle doesn’t weigh more than fat, it’s just denser" which means that given equal volumes, the muscle weighs more than the fat? Hence the ‘myth?’ A pound of bricks weighs the same as a pound of feathers because you are defining the two weights to be equal, but if you take a enough powdered brick to fill a bucket, and then fill the same bucket with feathers, I wonder which would weigh more?

    The intentional misinterpretation needed to construct that argument is actually frustrating to witness

  17. Corona Non Perdona on September 11, 2022 at 6:47 am

    6:29 this ruined the entire reputation of the video, How can you support complete bs like using Himalayan salt?!?!
    That’s pseudoscience, and to actually claim that water is not the most efficient way to be hydrated you must be backed up by actual research.

  18. Lord Chikage on September 11, 2022 at 6:47 am

    Can’t take someone seriously who promotes pink Himalayan salt

  19. Obutubo on September 11, 2022 at 6:49 am

    “One month isn’t enough to undo a lifetime of bad habits”

    The United States Military Basic Training Programs: “Do you want to test that?”

  20. Rolling Withthepunches on September 11, 2022 at 6:53 am

    Keep carbs and sugar low, eat lots of veg., eat fresh or frozen fruit, snack on protein rich or high fiber foods when you need a snack, watch serving sizes, walk on the treadmill for an hour and exercise with hand weights 4-5 days a week. That’s what works for me. It’s not quick, but I don’t starve, and I feel really good.

  21. Why So Serious on September 11, 2022 at 6:53 am

    None of them look fit enough to teach us stuff 😮‍💨

  22. Sid Wisløff on September 11, 2022 at 6:53 am

    So cardio isn’t good for you at all?

  23. Night Raven on September 11, 2022 at 6:53 am

    "its not that muscle weighs more than fat its that muscle is more dense that fat"
    Yes… that’s what gives objects that are the same size different weights, density. So muscle DOES weigh more than fat.

  24. Grecoh 073 on September 11, 2022 at 6:53 am

    Myth 3 is wrong. You DO prevent injuries in a higher % than no stretching. And you said its not good for explosivity. Yeah, go tell that to boxers,kickboxers,MMA fighters and so much more.

  25. Aida M on September 11, 2022 at 6:55 am

    some people train better and longer when they eat prior to training. So to say its better to train on an empty stomach is false! it completely varies from one individual to next

  26. MistaM1nd on September 11, 2022 at 6:56 am

    3:23 – and thats literally what everyone means by that saying. Smartass.

  27. Juji Jiju on September 11, 2022 at 6:57 am

    These three are the opposite to bro science guys on YT. No bullshit lmao 😂

  28. Holly on September 11, 2022 at 6:58 am

    Can you put salt in Gatorade/Powerade?

  29. Emilio Perdomo on September 11, 2022 at 6:59 am

    That is one of the most stupid statements I’ve ever heard from an "expert",
    "It’s not that muscle weighs more than fat,
    It’s that muscle is more dense than fat."
    That’s what people mean by saying that!
    You take 2 individuals that are the same dimensions, waist, shoe size,
    The one w/ more muscle weighs more.

  30. Rehhano on September 11, 2022 at 6:59 am

    “Jesus replied, “I tell you the truth, unless you are born again, you cannot see the Kingdom of God.””
    ‭‭John‬ ‭3:3‬ ‭

    “But the time is coming—indeed it’s here now—when true worshipers will worship the Father in spirit and in truth. The Father is looking for those who will worship him that way.”
    ‭"For God is Spirit, so those who worship him must worship in spirit and in truth.””
    ‭‭John‬ ‭4:23-24‬ ‭
    “Jesus spoke to the people once more and said, “I am the light of the world. If you follow me, you won’t have to walk in darkness, because you will have the light that leads to life.””
    ‭‭John‬ ‭8:12‬ ‭
    ““I tell you the truth, anyone who sneaks over the wall of a sheepfold, rather than going through the gate, must surely be a thief and a robber! But the one who enters through the gate is the shepherd of the sheep. The gatekeeper opens the gate for him, and the sheep recognize his voice and come to him. He calls his own sheep by name and leads them out. After he has gathered his own flock, he walks ahead of them, and they follow him because they know his voice. They won’t follow a stranger; they will run from him because they don’t know his voice.””
    ‭‭John‬ ‭10:1-5‬ ‭
    “so he explained it to them: “I tell you the truth, I am the gate for the sheep. All who came before me were thieves and robbers. But the true sheep did not listen to them. Yes, I am the gate. Those who come in through me will be saved. They will come and go freely and will find good pastures. The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life. “I am the good shepherd. The good shepherd sacrifices his life for the sheep. A hired hand will run when he sees a wolf coming. He will abandon the sheep because they don’t belong to him and he isn’t their shepherd. And so the wolf attacks them and scatters the flock. The hired hand runs away because he’s working only for the money and doesn’t really care about the sheep. “I am the good shepherd; I know my own sheep, and they know me, just as my Father knows me and I know the Father. So I sacrifice my life for the sheep. I have other sheep, too, that are not in this sheepfold. I must bring them also. They will listen to my voice, and there will be one flock with one shepherd. “The Father loves me because I sacrifice my life so I may take it back again. No one can take my life from me. I sacrifice it voluntarily. For I have the authority to lay it down when I want to and also to take it up again. For this is what my Father has commanded.””
    ‭‭John‬ ‭10:7-18‬ ‭

  31. Polymath on September 11, 2022 at 7:00 am

    Wth, all these myths need explaining. Seriously. Don’t over think it.
    1) Go to the gym at the same time every day
    2) Stay for an hour, do 100 reps
    3) Use different machines every day (not the same one as yesterday)
    4) now set a goal to complete 500 reps in a hour
    5) don’t think about gains
    6) stop eating shit put in packages or if it has marketing or branding
    That’s 15,000 reps per month, 180,000 per year. You’ll gain every month. After a year you’ll be a completely new person

  32. Prof. Ezzor Gauld on September 11, 2022 at 7:01 am

    Me: *losing weight by eating less but also gaining weight by working out for muscles*

  33. Val CK on September 11, 2022 at 7:01 am

    ? I had abs because I did crunches for less than a month, shitty diet, bad mental state, overly aroused… now I eat better, I exercise once per week, but I’m losing and gaining weight like crazy, it’s scary, I’m getting a lot of stretch marks although my bmi is 19 idk what to do

  34. fresh avocado on September 11, 2022 at 7:03 am

    This is irrelevant to the discussion but the girl sounds like Estelle

  35. k8 on September 11, 2022 at 7:07 am

    4:18 “you’re not going to get bulky by nature” why? And if I want to get bulky then how do I go around nature?

  36. Reap on September 11, 2022 at 7:08 am


  37. SuperHamSniper on September 11, 2022 at 7:08 am

    "muscle weighs more than fat" isnt a lie, if you have 2 identicaly sized cubes, one of aluminum and one of gold, the gold is gonna weigh more, therefor people say gold weighs more than aluminum, BECAUSE its denser, so its not really a myth depending on the interpritation

  38. dan95 on September 11, 2022 at 7:09 am

    why 3 physical trainers ? all 3 probably have similar views. getting answers from a trainer , nutritionist and a doctor would have been the right balance

  39. IAm_Destroyer on September 11, 2022 at 7:09 am

    You need to shorten and expand the abdominal muscles for growth

  40. Dustin Truong on September 11, 2022 at 7:15 am

    Is a one pack good

  41. musicofmusic on September 11, 2022 at 7:16 am

    Economic status has a lot to do with it too. The lower income individuals won’t have sufficient and sustainable access. Won’t have the time to lose from working a lot because they may be struggling greatly to make ends meet. They can’t afford nutritious foods on a regular basis. They always have creative ways to overcome their Economic set backs sure, but a lot of videos online are aimed at very well to do, privileged and economically able people.

  42. Marijn v.d.Sterre on September 11, 2022 at 7:17 am

    wtf is the nr 6 reaction? No one is saying a pound of muscle weighs more as a pound of fat. What is meant is that the same volume of muscle weighs more then fat. And he agrees with that (muscle more dense). So the "Myth" is true right?
    Is he just a moron? Is he going to say when I claim an elephant weighs more then a goat; "Well actually a pound of elephant weighs the same as a pound of goat" No shit Sherlock, no one was talking about pounds though. Lost all confidence in this bozo

  43. Justin Evans on September 11, 2022 at 7:18 am

    Take a rest people. I go to the gym 3-4 times a week and notice more gains. I used to train everyday except for Sunday. I over worked my muscles and I was constantly sore. Take your time.

  44. Hendra Sutika on September 11, 2022 at 7:18 am

    unused muscle doesn’t change to fat, morning routine doesn’t matters, stretching but explosive is not good, we cannot specify the training, cardio doesn’t burn fat but calories, too much cardio makes us weaker, muscle more dense than fat, women can be bulk-up too, cruches don’t make sixpack but your kitchen do, sweating a lot doesn’t mean exercise better, choose pink salt+water than sport drinks to rehydrate, protein needed to build muscle, take one day off from training to give time to muscle repairing itself, not every pain get us a gain, 1 month will no show Huge impact, all type workouts are equal.

  45. Protoka on September 11, 2022 at 7:18 am

    Got a question for you!
    Which is heavier?
    A kilogramme of muscle, or a kilogramme of fat.
    That’s right it’s a kilogramme of muscle, because muscle weighs more than fat.

  46. C. DL. on September 11, 2022 at 7:19 am

    2:10I hate that so much it’s so stupid
    Yes cardio doesn’t inherently burn fat.
    But you know where does fat go when you’re burning it? Breathing (and peeing). Cardio makes you breath heavier, so if your goal is to lose fat you should mix cardio into your workouts

  47. Catalin-Rares on September 11, 2022 at 7:19 am

    in case of 1:50 some new research suggests that targeting specific body parts can work only in a fasted state, basically if you do intermittent fasting it’s worth doing targetted exercises in the morning. It’s true that when you gain fat you gain it across the entire body, but there’s a tendency to start gaining fat in the liver and around it, depending on the type of diet.

  48. Constantijn Pino on September 11, 2022 at 7:21 am

    That’s what they mean with "muscle weighs more than fat"

  49. Kevdog on September 11, 2022 at 7:21 am

    Greg would love this video