Myth vs Science

One of the key challenges in fitness is to break down the myths and misinformation and educate people on the science behind it.

The belief that lifting weights will decrease sperm quality levels is a myth whereas in contrast, it increases sperm quality, and boosts endurance and dopamine levels, opined Vasanth Kumar, a fitness trainer.

"All clients want results within 2-3 months but they tend to forget that 21 days to 30 days is necessary to adjust to the environment and that being consistent and disciplined will bring them the results," he said.

Kumar expressed that one should understand the goals of their workout. For example, how a bodybuilder trains and maintains his physique will be different from a person who trains in callisthenics and athletics. Similarly, people training for regular fitness might not need to do an intensive workout, ideally, one hour per day is enough.

Nutrition confusion

Another common mistake that beginners make when they start their fitness journey is falling into one of the two extremes of overeating and undereating. While some think they need excessive calories to gain muscle, others think eating less might help them lose muscles, opined Narshima Arya, a dietician.

"The fact is that nutrition and working out go hand in hand. Muscle growth and fat loss are highly dependent on diet," she stated. Muscle recovery becomes slower with insufficient protein and required nutrients. Supplements which are unnecessary for beginners would be collagen and fat burners. For beginners, protein can be taken from whole foods rather than protein powder unless a person is into high-intensity training or is training as an athlete, expressed Arya.

Rise of fitness influencers and its consequences

While engaging with fitness content on social media platforms, people should consciously decide the kind of information they pick from fitness influencers as they tend to highlight only the good side, thus creating a barrier between realistic and unrealistic expectations. Sometimes, these unrealistic expectations might discourage beginners as they might think they can never attain a similar physique, opined Talioa Jamir, a fitness influencer.

He emphasised on the necessity for one to do a self-study and analysis of their body and not blindly consume everything that is shown on social media as each person's physique differs from the other. "What worked for one might not work for the other and one of the common mistakes beginners make is not seeking the help from the trainers present in the gym" said Jamir. Professionals who have been in the field for years can guide the beginners better on what to consume and what workouts to do.

Strength training vs aesthetics:

When discussing strength training and training for aesthetics, one should first understand what strength training is- it is the individual strength to lift ones body, which is tested through pushups.

This is an ideal way for someone to start their journey in the gym, as it might help build strength and reduce injuries opined N S Ohmkumar, a consistent gym member for two years.

Strength training is undervalued, and it should be understood that the physique of someone who does strength training and someone who does bodybuilding for aesthetics is entirely different, expressed C. Lourdh Melbandas, a gym-goer with four years of experience.

According to G Griffin Rose, another gym attendee, training methods for strength training and aesthetics only have minimal differences, with the primary difference being the intensity of the training. He opined that people who train for aesthetics need to work for a longer time compared to a person who works out for their strength.

The opinions of fitness experts and regular gym attendees shed light on the importance of nutrition and mindful workouts to bring out a sustainable positive impact on an individual in the long run.

Written by Tharun Adhitya, School of Communication and Media Studies, St Joseph's University, Bengaluru