When it comes to bodybuilding no matter if your goal is building muscle mass or even losing weight there are thousands upon thousands of articles on the internet designed to help you better educate yourself in order to achieve your goals.
And although the vast majority of these articles are useful there are also a few that offer false information or bro science as we like to refer to it, the type of information a friend told a friend at the gym and he's huge so it must be true right?
Well wrong, below are my top 3 training myths.
Your body can only absorb 30 grams of protein each meal.
In reality, there's no conclusive evidence of the maximum amount of protein each person is able to utilize from each meal. There are many factors that determine how much protein the body is able to use at a time. These can include the health, age and weight of the athlete, recent workouts, recent meals, and a host of other physiological factors.
As a result, without any solid evidence to the contrary, there is no exact number for the amount of protein you can or can't use from each meal. What we do know, however, is that protein builds muscle and consuming 1.5 to 2 grams per pound of bodyweight each day is a good bet for meeting your protein needs.
Only protein (out of protein, carbs, or fats) helps in the process of building lean muscle mass. And it's also the least likely nutrient to be converted to body fat which is why it's the most talked about nutrient in bodybuilding.
For Bodybuilding/building lean muscle mass, you have to spend hours and hours in the gym each day.
Training every day for hours on end can actually be quite counterproductive to your muscle building goals. The old saying "more is better" is actually not true in this case. The main reason for this is that under stressful conditions, such as prolonged weight training, the body can break down proteins (from muscle) and burn them as energy.
The longer the workout, the more protein that can be broken down. What is also interesting is that overtraining, may also impair the immune system, preventing it from functioning at peak efficiency. This can allow colds and viruses to occur and slow down your progress in the gym. To avoid this, it's best to limit your intense training sessions to less than an hour and to lift no more than five days each week.
Doing Ab workouts will remove stomach fat and trim your waist line
This myth is commonly referred to as "spot reduction." Unfortunately, it's nearly impossible to lose fat from only one area of your body. Overall bodyfat must be reduced to lose fat in any particular area of the body. One way to accomplish this would be to combine reducing calories and increasing the frequency, duration, and/or intensity of your cardio workouts.
Don't go to extremes on either though, you don't want to reduce calories too much or you'll sabotage lean muscle mass growth as a result. And you don't want to do too much cardio in fear of overtraining.
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