7 Myths

7 Fitness Myths You’ve Probably Heard

There’s a lot of “fake news” in this industry and today we’re going to tackle some of it. Here are 7 Fitness Myths You’ve Probably Heard that I hate hearing!

Fitness Myths

Late Night Eating

Eating before bed or after a certain time will make your gain weight. Do you guys hear that? It’s the baloney alarm (censored edition).

Seriously, eating before bed is ONLY bad if you’re eating too many calories, it’s that simple. Think about it, how are you going to gain weight in your sleep if your body has nothing to fuel that weight gain?

You could eat all your calories for the day before bed and still be fine as long as you’re not overeating.

Protein Powder Gains

Protein powder will give me muscle. This is one of those fitness myths that is more geared towards women since that’s always who I hear it from.

Sure, protein powder will give you muscle a long with any other protein source and you still eat those, right?

If you haven’t turned into a professional powerlifter from eating those then you’re not going to from eating protein powder either.

Protein powder is real food just like everything else you eat.

Get Too Bulky

Lifting heavy weights will give you too much muscle and make you look bulky.

First off, lifting ANY weight will give you muscle if you’re eating enough to build muscle. You’re not going to wake up looking like a bodybuilder from lifting heavy weights if you’re not eating like a bodybuilder.

Training is the foundation and diet is the house. You can have a great foundation but if you don’t have the walls, you’re not going to build anything.

The Best Diet

This diet is better than that diet. Your friend is doing the keto diet and loves it. He’s dropping a ton of weight and feeling great.

Now you do it and have no energy. Clearly it’s a great diet for him but for you it’s not.

Don’t be afraid to try as many diets as you can until you find one that best suits your needs at that time in your life. There’s no one size fits all. Overtime you’ll learn what works for your body through trial AND error.

One more thing? Make sure to factor in quality of life here. One diet could be working great but your quality of life could be terrible. Try and find a diet that has balance, that’s a diet you’ll more than likely be able to stick with for the long haul.

Boring Diet

Your diet has to be boring to lose weight. Another one of my least favorite fitness myths (for obvious reasons).

To lose weight all you need to do is to eat less calories than your body needs for that day. Wherever you get those calories is up to you. If you wanted to, you could eat pizza every single day and lose weight.

I’m not saying that would be the healthiest way to lose weight, all I’m saying is you can eat whatever you want and reach your goals as long as there’s moderation.

Spot Reduce Fat

Ahhh, belly fat! You know that place you want to lose fat first? Yeah, well that’s impossible unless you have a few thousand for liposuction or great fat loss genetics.

For me and chances are you too, the last place you’re going to drop that last bit of fat is in your belly. You can’t spot reduce fat ANYWHERE, even if you do a million sit ups a day.


Being sore means you had a good workout. No, well…maybe.

Being sore immediately after a workout is more an indication that you probably tried something new and stressed muscles you’ve never stressed before.

Being sore a day or two after your workout is called delayed onset muscle soreness otherwise known as DOMS. In simple terms? This soreness is from micro tears in your muscles

As you adapt to training your body will adapt too. Things like soreness will diminish as time goes on. As you get more and more involved, being sore is not a great indicator of growth or strength gains.

Let me know some of the fitness myths you’ve heard down below in the comments!

Read our Mistakes Most Beginners Make with Diet & Fitness article next!



  1. Tracy on March 5, 2019 at 12:00 am

    Eating before bed – this one gets me all the time!! I am always more comfortable eating later in the day- in fact on my days off work I dont even start eating until about 7pm – I always same a spot for some calorie consumption while in bed. I am always ravenous while waiting for lullaby land. I am always being – shall I say nagged- that is the worst hing I can do to get back down to a healthy weight- I must eat breakfast and stop eating after my evening meal to get results. well I have proved them all wrong. now with intermittent fasting being a thing ( i just do it naturally). I have gone from 165lbs and now at 138 and still going with dedication and bloody hard work. My diet has hardly changed (ok better getting more protein in and ditching a few carb) but i did it by mostly exercise. I love that you point out you get fat by over eating for the amount of calories burned and people that say otherwise are just bonkers!

    • Derek Howes on March 7, 2019 at 12:00 am

      Thanks Tracy! Keep it up and keep proving them wrong!!!

  2. Elizabeth Loubier on April 19, 2017 at 12:00 am

    I have been sharing your website and recipes at my gym. Thank you for posting such healthy meal ideas! My gym friends often benefit from your recipes as my guinea pigs.

    • Derek Howes on April 21, 2017 at 12:00 am

      Hey Elizabeth! Thanks a ton for the support, really appreciate it. 🙂

  3. Beth Rossignol on February 19, 2017 at 12:00 am

    I like that you broke the myth about eating before bed time. Our bodies need fuel while we sleep and heal.

    I love your recipes!!!

    • Derek Howes on February 26, 2017 at 12:00 am

      Thanks Beth!!! Yes, that is definitely a MYTH that I hate hearing!

  4. Allen rock on February 16, 2017 at 12:00 am

    After discovering your your YouTube channel my diet has improved. I just ordered you mouthgasam book of cooking.

    Thanks for putting out these videos and keep up the mouth watering videos.

    • Derek Howes on February 18, 2017 at 12:00 am

      Awesome Allen!!! Thank you for liking them!

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