Physical Therapists Debunk 14 More Exercise Myths | Debunked

Physical Therapists Debunk 14 More Exercise Myths | Debunked

Physical therapists Dr. Wesley Wang and Dr. Stacie Morris debunk 14 myths about fitness and exercise. They explain why soreness doesn’t equal a successful workout, why exercising doesn’t cancel out unhealthy eating, and how big muscles aren’t necessarily stronger.

Dr. Wesley Wang is a physical therapist based in Rockville, Maryland. You can learn more about him and his clinic here:

Dr. Stacy Morris is a physical therapist based in Phoenix, Arizona. You can learn more about her and her clinic here:

0:00 Intro
0:49 Your knees should never pass your toes when squatting
1:50 Soreness is a sign of a good workout
2:49 Bigger muscles are stronger
3:46 You need to eat meat to build muscle
4:03 Cardio before weights
4:38 Working out tones your muscles
5:40 Exercise cancels out unhealthy eating habits
6:33 You should bulk and cut to build muscle
7:47 You need to work out for at least an hour for it to have an effect
8:27 Running will destroy your knees
9:31 The best way to burn fat is on an empty stomach
10:25 Lifting heavy weights at a young age will stunt your growth
11:02 Assisted exercises are not as effective
11:47 You can’t exercise with flat feet

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Physical Therapists Debunk 14 More Exercise Myths | Debunked


  1. Rabo Karabekian on December 20, 2022 at 1:40 am

    Think about this: exercise only stresses the body to rebuild itself later.

  2. René Mouritsen on December 20, 2022 at 1:41 am

    "Running will ruin your knees" – Yes, do it to much on hard surfaces or if you are too heavy to start. Running for hours a week is not natural at all.

    "The best way to burn fat is on an empty stomach" Well true because you are more likely to deplete you glucose depots in the liver and muscles and then you run on fat or ketones. Training fasted also means way higher HGH (human growth hormon) in your system so you build more muscles and hence burn more energy (fat) long term.

  3. Chris Dias on December 20, 2022 at 1:42 am

    It’s not saturated fat that’s the problem. It’s sugar

  4. Sanjay Barnes on December 20, 2022 at 1:43 am

    When people say tone they are taking about firming up the muscles through muscle stimulation. They are not necessarily talking about burning fat to show muscles. A person cannot burn one ounce of fat, but if they have been lifting for a while they look firmer because of muscle stimulation. Protein alone repairs muscles predominantly. Protein along with carbs builds muscles. You generally need and insulin spike to build muscle and an insulin depreciation to get learn. I use the word generally because there are exception to the rules. Also, muscles cells don’t multiple, they expand, This is why many people who’ve been lifting for a while muscle looks like it is drooping when they haven’t lifted for a while.

  5. Walter Daems on December 20, 2022 at 1:48 am

    Running is bad because it cost a lot of effort for zero health benefits

  6. Brian Chibbaro on December 20, 2022 at 1:48 am

    : )

  7. TrillB3ast on December 20, 2022 at 1:50 am

    Why are they solving world problems like this, I hope y’all enjoy heaven.

  8. Stefano Bianchi on December 20, 2022 at 1:55 am

    Don’t wanna be rude, but this is not debunking, this is stating the obvious.

    "Exercise are only effective if they are at least 1h"… is there really anyone who thinks this?

    "Exercising removes bad eating habits" how?? What does it even mean?

    Flat feet? cardio before weights?

    Also, many "myths" are also terribly formulated.

    This could have been much more interesting!

  9. bestcity097 on December 20, 2022 at 1:55 am

    She’s fine and huge 😂😂😂

  10. Daijinryuu Itsutsu on December 20, 2022 at 1:57 am

    3:46 "You need to eat meat to build muscle"
    The response was that you do not need to get your protein from meat sources only.
    What should cause mofo’s eyes to "get big" is the fact that if you’re going to get your protein from plants you would have to consume way more of it then you would if your protein source was meat and dairy.
    More things to consider is food absorption and combinations.
    I’m not a nutritionist, just a regular guy who does amateurish research.
    Evidently that’s above average, when even YouTuber’s don’t even mention food combinations and food absorption when discussing diet.
    People who cut out plants (Carnivore Diet) who never consider the problem might be the effects of certain combinations of meat and plants.
    The same thing applies to people who stop eating plants and fruits and go back to meat.

  11. Vals Rekening on December 20, 2022 at 1:58 am

    Glad that right off they told me they didn’t know what they were talking about. If you have food in your stomach, you won’t eat fat. Simple as that. I’ve lifted weights longer than these kids have been alive. Think of a hybrid car. It doesn’t use it’s electric battery unless you use what’s in the tank. If you argue this, you’ve never tried it. G’day.

  12. Loose Bruce on December 20, 2022 at 1:59 am

    This dude is DYEL

  13. Le0 on December 20, 2022 at 1:59 am

    I have found those that are both Knowledgeable and experienced in some type of weightlifting training actually know their shit and advice is gold. Only knowledge isn’t good enough nowadays

  14. Tryce Thomas on December 20, 2022 at 2:00 am

    Just to be clear, lactate are loose ions in your blood stream created when your muscles aren’t able to get enough oxygen for the amount of glucose they’re using. It raises the acidity and gets filtered out pretty quickly by your liver and kidney’s. Lactic Acid is not lactate and will actually decreases the acidity of your muscles when it gets created and burned up. Lactic acid will also not make you sore or cause you any pain, let’s close the door on that myth as well.

  15. Wonderwritten🫧 on December 20, 2022 at 2:00 am

    So here’s my question. Some poeple say just eat as you normally would and exercise regularly and you’ll lose weigh or gain muscle or whatever your goal is. Is that true? Additionally, is it true that if you eat a certain amount, you have to do double or extra the amount of exercise to gain muscle or lose weight or whatever your goal is?

  16. Luke Lee on December 20, 2022 at 2:02 am

    8:48 could be case of runners being runners BECAUSE they have stronger knees, and not because running helps their knees.

  17. Rejection makes you stronger on December 20, 2022 at 2:03 am

    0:48, 4:39, 6:06, 6:51, 9:32

  18. Chris Tian on December 20, 2022 at 2:04 am

    Running too much will destroy your knees

  19. Kurt Slavain on December 20, 2022 at 2:05 am

    I have a question on the "Bad Diet" part, when you mentioned McDonalds. For the record, I hate McDonalds with their overpriced tiny burgers, but alternatively, I love going to Hesburger from time to time. What if I’m a skinny guy, just trying to gain some weight and strength and don’t really mind having some healthy amount of fat? I don’t really care about getting ripped and lean like a bodybuilder. Are burgers still bad in that case? For the record, I even struggle getting fat. I want some more of it. (non-American).

  20. Aary vispute on December 20, 2022 at 2:06 am


  21. Some stuff I thought you might like on December 20, 2022 at 2:06 am

    3:53 Keto?

  22. Alex Keiser on December 20, 2022 at 2:08 am

    Wearing the wrong shoes destroys your knees

  23. J Wil on December 20, 2022 at 2:08 am

    Nope, vegetable proteins do NOT have complete branch chains. Meat is a superior protein source for muscle growth. No amount of woke vegan BS will change that.

  24. Tim Jeffries on December 20, 2022 at 2:09 am

    Knees over toes can’t be bad. What about all the baseball catchers that do it for hours and 162 games.

  25. SwampMonster440 on December 20, 2022 at 2:09 am

    full send till your heart comes out of your mouth and repeat

  26. Winter Sotero on December 20, 2022 at 2:11 am

    So "running destroy your knees"- then why is my knees so healthy EVEN WITH A DAILY DEADLIFTS and SQUATS!? .That guy is a noob.

  27. Creo on December 20, 2022 at 2:13 am

    ty for spouting a lot of regurgitated bullshit in a circlejerk, heme-iron etc. greetings from a neuro-scientist

  28. Daedric Zweihander +15 on December 20, 2022 at 2:13 am

    Running doesnt hurt your knees? All i saw in the army was ankle, knee, and hip injuries from running. Just becausd you have a degree doesnt mean youre full of shit

  29. NamesLennox on December 20, 2022 at 2:13 am

    Thought I broke my leg after skipping, then kicking the boxing bag. Thank the lord I didn’t

  30. Robert Graf on December 20, 2022 at 2:14 am

    Science Insider! Physical Therapists! You are at a "Bakers Dozen, Thirteen" Nothing wrong with that. Says who? This Veteran and Chef and… One of your exercise myths is a Fact! Says who? Every MILITARY Installation in this country and abroad! Rise Early, shit shower and shave. Exercise, cardio and resistance…Outdoors! Timed with the "Rising of the Sun" Incredible Biorhythm, natural, the ultimate start. No Food! Our bodies have no choice but burn unneeded fat and kill environmental free radicals. Evolution! Hunters didn’t start their day with full bellies at Noon. Survival means? Lean, Mean Hunting machines! And like the military when done hunting "exercising" the reward? Healthy low calorie high protein options. Nothing wrong with thirteen Science Insider. The military calls it the "Dirty Dozen"

  31. Svend Karlsen on December 20, 2022 at 2:14 am

    Soreness is NOT due to lactic acid buildup. Soreness is due to DOMS

  32. Alejandro Conde on December 20, 2022 at 2:17 am

    Wait right there… I used to have flat feet and I corrected with shoes; so don’t say there’s no way to change it

  33. Ryan Jensen on December 20, 2022 at 2:19 am

    soreness after a workout depends on your activity level. If you go from sedentary to lifting weights. You’re going to get sore.

  34. Lee Wood on December 20, 2022 at 2:21 am

    Watch Your Jargon: What is "Cutting"?

  35. Randy Castillo on December 20, 2022 at 2:22 am

    Physical therapist calling themselves doctors lol😂

  36. Rodger Bane on December 20, 2022 at 2:22 am

    Protein from veggies isn’t nearly as bioavailable. That’s why when you see a world class strength athlete that is vegan, it makes the news because it’s so rare.

  37. Kommandanter on December 20, 2022 at 2:23 am

    The best way to burn fat IS on an empty stomach though… trash

  38. Chris Dias on December 20, 2022 at 2:23 am

    Stop the cap. Big muscles don’t mean strength!!!!

  39. skeech1979 on December 20, 2022 at 2:24 am

    Running does hurt the knees. Especially if it’s daily and on hard surfaces.

  40. Ytalo Souza on December 20, 2022 at 2:24 am

    reads the thumbnail
    -Hear that little buddy?

  41. AKGD on December 20, 2022 at 2:25 am

    The "Running destroys your knees" myth might have been born from the fact that, for the longest time, regular people (i.e. not competitive athletes) did not pay much attention to whether the shoes they purchased were adapted to them, which sometimes resulted in joint stress or injuries. Both runners and vendors nowadays have become a lot more aware about selecting appropriate footwear, based on foot alignment, stride pattern, gait, weight, surface, type and level of running, etc.

    All that was non-existent until about 10-15 years ago. We just picked shoes based on looks, fashion, price or the promises of the manufacturer, and if we ended up with shin splints or joint pains, we just questioned our "running technique" and tried to correct that (therefore compounding the stress) instead of questioning our choice of shoes.

  42. Haris Javed on December 20, 2022 at 2:26 am

    Denser muscles are stronger, pretty sure there are actual studies that show that denser muscles / bigger fiber cross section are direct contributors to muscle strength.

  43. ddaattrroonn on December 20, 2022 at 2:28 am

    Since most of this is clearly just a semantics game, I’d like to see both of you answer 25 question questions from your viewers…………independently, to see how each question was answered. I think the replies would be dramatically different. I’ve been in this business a very long time, and seeing how you two choose to interpret the “myths” is just meeting your agenda.

  44. Arlit Bylyku on December 20, 2022 at 2:29 am

    i love thd soreness i get sometimes after a workout

  45. Hans on December 20, 2022 at 2:31 am

    Muscle soreness can also be the result of microtears, to decrease the amount of soreness from next day latic acid crystallization status post exercise use light weight same exercise at the end of your workout (ie after the muscle congestion "the pump" has dissipated). The whole idea is to get fresh bool supply to those muscles to clear out the waste product.
    A dip in a hot whirlpool while gently moving the same muscles can have the same effect, just don’t stay so long that you deplete your electrolytes . Also the better condition you are in the less susceptible you are to post exercise soreness.

    The bit about running is more complicated than that and yes running can be bad for all of your weight bearing joints if you’re overweight. If you’re not overweight running can still give you problems , the simple fact is OA to a large extent is genetic . Just like some people can smoke 2 packs /day for 40 years and not get lung cancer some people can run, heavy weight train and not get arthritis. However the sad reality is most people do and balancing exercise forces and friction (hips and knees especially) is important because cartilage does not repair itself well if at all.

  46. Odera Sam on December 20, 2022 at 2:31 am

    No way you will squat 250kg ++with your knees Infront of your toes. The two of you look like you have not actually trained but just read alot of books

  47. DarthLenaPlant on December 20, 2022 at 2:33 am

    The thing with the knees getting hurt by running is REALLY down to ligament strength, so maybe you need to strengthen those first before starting running if you do it for the first time.
    Also, with flat feet you need the proper shoe inlets to protect your back

  48. Chethak M.P. on December 20, 2022 at 2:34 am

    thanks 🙂

  49. Ivan Moore on December 20, 2022 at 2:34 am

    At 1:55 they start describing lactate as causing delayed onset soreness. This is not the current thought around what causes DOMS and should also be debunked.

  50. Scott Barker on December 20, 2022 at 2:34 am

    I would like to add one. Putting on mass amounts of muscle and becoming incredibly big while having no body fat is nearly impossible. People dedicate years of their lives to get that way and it’s not going to happen to you by accident.