Get your free eBook valued at $40

SUBSCRIBE TO OUR NEWSLETTER TODAY & GET A FREE CORE WORKOUT PLANNER EBOOK- VALUED AT $39.95!

Fads & Fibs

Fads & Fibs

We've all heard crazy myths in our time.
Mums have a habit of telling us something is good for us without reason yet we still believe it. 
Now, I love my mum's advice but when it comes to the rows upon rows of health and fitness myths out there, I'm not so accepting!

This blog is all about common and not so common health and fitness myths, and my opinion on how 'true' they are.
Leave me a comment about your own experiences with them :)

Below parallel squats are the way to go
Personally, I have always found squatting below parallel [arse to grass] more effective.
Squatting below that 90 degree angle enables you to have greater muscle recruitment through your hamstrings, glutes and quads.
In saying that, it can be just as effective for a person to squat to just parallel if it's more comfortable for them.
A lot of people are prone to injuries, especially in their knees when performing below parallel squats.
My advice when it comes to this myth is to test the theory for yourself and see what works better for you.
If your knees blow out easily, or you're hesitant to go down that deep and parallel squats work for you, stick to them!
And if below parallel squats come naturally to you, squat away!

 

Fats
Since when is the fat-free label a good thing!?
I've always believed that when fat is removed from a product, it gets replaced by fillers, sugars and preservatives.
When you're in the dairy section choosing milk, are you under the impression that skim milk is a healthier choice?
Even though skim milk may be low in fat, most of the time, that fat is replaced by a whole lot of sugar!
All that sugar (unless used as energy soon after) will convert into fat in the end and you're better off opting for full-cream milk.
This applies to so many 'fat-free' foods, and the healthy choice would be to read the labels of foods you plan to buy. 
If something is labelled as low in fat, make sure it's not overly high in sugar or sodium to compensate. 

Cardio
I'm genuinely envious of people who enjoy cardio! Cardio is a great form of exercise, especially HIIT type cardio sessions where your heart rate is left racing.
The myth here is that cardio will help you lose weight. 
Someone at the beginning of their fitness journey generally doesn't have a lot of muscle on them and muscle is a crucial element in the recipe to fat loss.
The more muscle you have, the more energy you exert doing normal things like sitting at your work desk or watching TV!
And, the more energy you exert, the faster your fat will burn.
If you love your cardio but are on a weight loss journey, incorporate weights into your training to maximise the benefits of your exercise. 

Weightlifting will make me look overly muscly
I've definitely heard enough of this one!
There are so many reasons why this myth is far from true.
1. Males carry a lot more testosterone and go figure- their muscles grow at a more rapid rate compared to us.
2. The lower level of testosterone in us ladies means that yes, we can build muscle, but it is more likely be the svelte, toned kind ;)
3. If you start lifting weight and end up feeling too bulky, all it takes is a shift in your training program. Progress is hard to maintain and you won't have to do much to reduce muscle growth, just incorporate different exercises.
4. Most of the muscly photos you see over social media are glamourised. Fitness based social media accounts in particular will post photos of tensed muscles in flattering angles to show off their hard-earned work. But if you catch the same person, (even myself) out and about and completely relaxed without tensing, it's a whole other story. Relaxed muscles are athletic but subtle!

Take this photo of myself pre pregnancy with the twins.
I was very active and consistently lifting weight, but maintained a curvy, booty along the way. 

Booty

Counting Calories
Counting calories/kilojoules can be risky business if your goal is to lose weight.
A lot of professional athletes and competitors require a set amount of calories but everyday life doesn't always cater to spending time on weighing foods and counting calories!
Rather than counting the calories of your meals, count the quality of the wholefoods in your meals. 
Natural, wholefoods are easier to digest and generally better for you in every way! I am passionate about the value of a wholefood diet.
Along with that, incorporate exercise into your regime to support your weightloss journey.
Building some muscle will let you burn fat quicker (like I mentioned above) and using energy for exercise allows for more leeway in your diet since it's important to replenish after a workout with food. (or a protein source)
And, instead of calorie counting, restrict yourself less.
Having a tight set of rules and small amount of calories to spend on your daily eating can lead to bingeing sessions. It can also create an unhealthy relationship with food, when the main purpose of food is to sustain us. Rather than restricting calories, make a note of foods you should eat mostly, moderately and occasionally. 

I can build a booty at home!
Body weighted leg exercises are amazing to shape and tone your legs, and getting in workouts at home is a great way to maintain overall fitness and health.
Unfortunately, unless you have weights and gym equipment at home, it's incredibly hard to build muscle in your booty.
The booty I rep is a result of lifting substantial weight to build, rather than to maintain or shape.
You need to incorporate weight into your routine to see change and growth!

High protein diets are bad
Kidney damage, liver damage, heart disease and osteoporosis are all health issues related to diets high in protein.
There has been extensive research carried out that proves and disproves this theory, but essentially, protein is one of the most important and vital macronutrients.
Rather than worrying about the possible side effects of eating too much protein, (which is not that easy to do to begin with) consider the side effects of not having enough protein in your diet.
I always make a note of consuming protein after exercise to restore, replenish and build muscle.

Tags: Fitness, Health, Workout, Advice

Related Articles

Back to Articles


Sign up for
Tips, Recipes
& More

Success Stories*

  • Sam
    Sam Your books inspire me immensely and you are a true idol.
    Kate
    Kate THE BOD program is not a diet. It sets you up with the tools to continue on after you finish the 12 weeks.This has now become my lifestyle. I love the way I live now and I love the knowledge I have gained from this program especially dietary wise so I can give my kids the best start to life. The recipes, the workouts, the hints and tips... at no stage did I ever get bored or go off track.
    Farnoush
    Farnoush The left picture is on 80 kg The right one 58kg It is unbelievable what you can do if you just believe and just do it and stay focus.
    Meg
    Meg I wanted to begin by thanking you for being such an inspiration and passing on your knowledge the way you do.
  • Chloe
    Chloe WHAT A DIFFERENCE IN NOT ONLY THE VISUAL EFFECTS BUT IN MY TRAIN OF THOUGHT AND DAY TO DAY LIFE. ITS BEEN WONDERFUL WORKING HARD FOR THESE RESULTS! 24KGS DOWN! AND HONESTLY I DON'T CARE WHAT MY SCALES TELLS ME. I'M MORE INTERESTED IN HOW IT'S AFFECTING MY LIFE!
    Bailey
    Bailey Only 4 weeks into the diet plan- the results speak for themselves!
    Megan
    Megan
    Reney
    Reney "Incredible transformation from following Sophie's guidelines!"
  • Annon
    Annon Following the protocols of Sophie Guidolin's Meal Plans & Training programs have seen the AMAZING results below!
    Olivia
    Olivia
    Hannah
    Hannah 17 kilos down in 6 months!
    Annon
    Annon 3 Month Progress, Thanks to Sophie for the inspiration and support! Here's to leaner living!
  • Chelsea
    Chelsea Amazing results from a track and field athlete!!
    Katie
    Katie 17 kilos already down thanks to the clean eating guidelines!
    Alisha
    Alisha I absolutely love following your journey, reading your articles and following your clean eating advice!
    Sam
    Sam The clean eating diet plan, is also for males wanting to tone, build muscle and lose body fat!
  • Melissa
    Melissa Over 18 kilos down from the clean eating plan!
    Katie
    Katie Incredible results 7 kilos down in 8 weeks!
    Hannah
    Hannah 17 Kilos lighter, in 6 Months!!!
    Sammi
    Sammi Wow.Wow.Wow 😍 By far the best part of any coaches job. The results, the hard work and the dedication that is so clearly shown here. 😵 Sammi had her little girl 2 weeks before the twins were born, and like me suffered with haemorrhaging at 8 weeks pp too. (This is really hard to deal with along with a newborn, surgery and recovery!) However after 4 weeks on my #tbtprogram check out her incredible results. I am so so proud and happy to have helped in some way! 🙏 Way to go mama!!! 😆www.sophieguidolin.com.au/eshop
  • Katelyne Borg
    Katelyne Borg Just wanted to show you how far I have come in such a short time!
    Jessica
    Jessica The meals are delicious, I'm never hungry and I can make it for my husband as well so i'm not cooking two different things! It is a well rounded program that fits easily into any lifestyle and can be made to work with your unique situation.
    Danika
    Danika "Feeling so much healthier and loving exercise now, I started clean eating thanks to Sophie Guidolin!"
    Natalja
    Natalja Even whilst travelling, i maintained my lean body by following your guidelines!
  • Rachelle
    Rachelle Incredible results, following the clean eating guidelines & total body transformation guide!
    Stacee
    Stacee still a fair way to go but 2 years of clean eating & exercise :) never felt better :)
    Joanne
    Joanne Check out this progress in only 12 WEEKS!!!
    Leah
    Leah I'm feeling like a different person. I'm feeling like I used to feel. I'm losing baby weight fasting than ever too! My progress photos amaze me. So thank you! Thank you for a program that really is a lifestyle change. A program that changed my family life for the better and made me a happier, healthier mumma for my beautiful children!
  • Emma
    Emma Clean eating & handwork really do pay off!!
    Natalie
    Natalie 4 weeks in!
    Chantelle
    Chantelle Chantelle has lost 8kgs already, only 2 weeks into her custom ongoing post baby plan!
    Kristy Potts
    Kristy Potts 50 kilos down in a year! Thank you for bringing out eat clean, live lean. I have been cooking and preparing my meals from it since i purchased it months ago, its fantastic.

*These are testimonials from satisfied clients. Results can not be guaranteed and results may vary from person to person.

Have a question?
Check out my FAQs