MYTHS
vs
FACTS
Clearing the Confusion
Welcome to the “Myths and Facts” zone – where we separate fitness fiction from nutritional truth.
With social media flooded with influencers and “quick-fix” solutions, it’s easy to fall for myths that can hurt your progress.
Hemant Rajput, Certified Trainer, Nutritionist & Dietician, is here to bust the most common myths backed by science, not hype.
MYTH 1: Carbs make you fat!
MYTH 1: Carbs make you fat!
FACT: Carbs don’t make you fat – overeating does.
Reason: Carbohydrates are your body’s primary energy source, especially if you’re active. The key is choosing complex carbs (like oats, quinoa, and fruits) over processed ones. Balance matters more than blame
MYTH 2: Lifting Weights Makes Women Bulky
FACT: Women don’t have the testosterone levels required to bulk up easily.
Reason: Strength training actually tones muscles, boosts metabolism, and supports fat loss. That “bulky” look comes from extreme training and dieting – not your regular gym routine.
MYTH 3: You Need Protein Shakes to Build Muscle
MYTH 3: You Need Protein Shakes to Build Muscle
FACT: Protein powders are a convenient supplement, not a necessity.
Reason: You can meet your protein goals through balanced meals – like eggs, lentils, tofu, chicken, or dairy. Shakes help if you’re on the go or unable to meet needs via food.
MYTH 4: Quick Fat Loss Programs Actually Work
FACT: Rapid fat loss often leads to muscle loss, dehydration, and rebound weight gain.
Reason: Crash diets, excessive cardio, or skipping meals may give you fast results on the scale — but they harm your metabolism, energy levels, and long-term health.
MYTH 5: Weight Loss and Fat Loss Are the Same
MYTH 5: Weight Loss and Fat Loss Are the Same
FACT: Not even close.
Reason: You can meet your protein goals through balanced meals – like eggs, lentils, tofu, chicken, or dairy. Shakes help if you’re on the go or unable to meet needs via food.
MYTH 6: Cardio Is the Only Way to Lose Fat
FACT: Cardio helps, but strength training is essential.
Reason:
Building lean muscle increases your resting metabolism, meaning you burn more calories even at rest. A smart fat loss plan includes resistance training, moderate cardio, calorie-controlled, high-protein nutrition, proper sleep and recovery
