3 Fitness Lies You Need to Stop Believing (and What to Do Instead)

🚨 The fitness industry is full of myths, and some just won’t die! 🚨

Today, we’re debunking three of the biggest fitness lies you’ve probably heard. If you’ve been told that long runs are the best way to lose fat, that ice baths speed up recovery, or that detox diets actually cleanse your body, this one’s for you!

Let’s bust some myths.

🚀 Lie #1: "Long Runs Are the Best Way to Lose Fat"

❌ The Truth: Long, steady-state cardio is not the most efficient way to burn fat.

Think of your body like a car. If you drive at a steady pace, you conserve fuel. But if you accelerate and brake repeatedly, you burn fuel faster. Your body works the same way!

High-Intensity Interval Training (HIIT)—short bursts of intense exercise followed by rest—burns more fat in less time than jogging for hours. Research published in the Journal of Obesity found that HIIT workouts lead to greater fat loss while preserving muscle mass compared to steady-state cardio.

🔥 What to do instead?

✅ Swap long jogs for short, intense sprints.

✅ Try a 20-minute HIIT session instead of an hour-long run.

✅ Incorporate strength training—it’s a fat-burning machine!

(Read more: Best HIIT Workouts for Fat Loss)

❄️ Lie #2: "Ice Baths Speed Up Recovery and Boost Performance"

❌ The Truth: Ice baths may actually slow down muscle growth!

Yes, cold exposure can reduce muscle soreness (DOMS) in the short term, but it also blunts your body’s natural recovery process. A study from The Journal of Physiology found that ice baths reduce inflammation too quickly, potentially limiting long-term muscle adaptations.

Think of it like slamming the brakes while trying to accelerate—you’re stopping yourself from making real gains.

🚀 When should you use an ice bath?

✅ If you’re a competitive athlete with back-to-back events, ice baths can help reduce soreness.

✅ If you’re in a training phase aiming to build muscle and strength, skip the ice bath and focus on proper recovery.

🔥 Better recovery strategies:

✅ Prioritize good sleep—it’s your body’s ultimate recovery tool.

✅ Eat a protein-rich diet to support muscle repair.

✅ Try active recovery like walking or mobility work instead of freezing in an ice tub.

(Read more: How to Recover Faster After Workouts)

🍏 Lie #3: "Detox Diets Cleanse Your Body"

❌ The Truth: Your body already has a built-in detox system—your liver and kidneys!

Those expensive juice cleanses and detox teas? They’re just marketing gimmicks. Many contain diuretics or laxatives, making you lose water weight (not fat), giving you the illusion of feeling "lighter."

According to Harvard Medical School, your body constantly detoxifies itself, and you don’t need special diets to "flush out toxins."

✅ What actually works?

✅ Drink plenty of water—hydration helps flush toxins.

✅ Eat whole foods—real, nutrient-dense meals support liver function.

✅ Skip the expensive cleanses—your body doesn’t need them!

💸 Unless you enjoy literally flushing money down the toilet, steer clear of detox fads.

(Read more: The Truth About Detox Diets)

🚨 Final Thoughts: Don't Fall for Fitness Myths!

The fitness industry is full of misleading claims, but you don’t have to fall for them. Instead, focus on science-backed training and nutrition strategies that actually work.

💬 What’s the biggest fitness myth you’ve ever heard? Drop it in the comments!

🔹 Want a training plan that cuts through the nonsense?

Book a FREE consultation with The FitBoss today! Limited spots available—claim yours before they fill up!

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About the Authors

Ross and Stephanie O’Loughlin are certified strength coaches and EQF Level 4 personal trainers based in Wexford/Wicklow, Ireland. Through their coaching brand, The FitBoss, they help busy men and women reclaim energy, build strength, and feel confident—without fads or fluff. With years of hands-on coaching experience and a science-based approach, they specialize in sustainable fitness strategies that fit real lives.

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📧 Learn more or book a consult at thefitboss.ie