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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. You’ve all heard of them. Hopefully you haven’t
listened to them. I want to go through today the top 10 biggest fitness myths, or the worst training advice that you could ever
get or really, Jeff Cavaliere’s pet peeves, today in one video so that I can help you to make sure that you stay on path and to
avoid all the bullshit when it comes to fitness. So, without further ado, let’s get this list
rolling. Ok. Number 1 and most near and dear to my
heart, you’ve probably heard it, ‘You can’t build muscle and burn fat at the same time.’ Guys, anybody that tells you this doesn’t
understand the basics of nitrogen balance. They don’t understand how the body actually
works. I’ve done a complete video dispelling this
myth on how to bulk and cut at the same time. Guys, yes. We’re not talking about adding
30 pounds of muscle in the next 2 months because frankly that’s an impossibility for most people.
So those guys that want to expound on that and tell you you should be adding 30 pounds
of muscle, you’re not adding 30 pounds of muscle. You’re
likely adding 30 pounds of bulk of which maybe 4 to 5 pounds of that is muscle. And at the end of the day, you’re wasting
a whole heck of a lot of time. If you want to see that video, make sure you click on this and go take a
bigger look in depth at what I’m talking about. But that is right at the top of my list. Number 2. Crunches are a good way to get a
6-pack. The key word here, guys, is get a 6-pack. Now, I’m not one of those that actually
thinks Crunches aren’t a good thing. I’m a physical therapist. I actually do believe
in the value of Crunches. That said, the way to ‘get’ a 6-pack is not going to be through
doing 6-pack ab exercises. Guys, the way to get a 6-pack is to get your
nutrition in check first and foremost. I’ve done videos on how to get a 6-pack. I’ve talked
about the best 6-pack ab exercises. None of that matters if you’re going to sit
there and eat Twinkies all day long. It’s not going to help. You’re still going to have
a lot of fat covering up that covered 6-pack. So, guys, if you want to get a 6-pack, yes,
Crunches are part of the equation, but not the first part. Get that diet of yours in
check first. Next up, Number 3. ‘The fastest way for you
to lose fat is with Cardio.’ No guys. The fastest way for you to stay fat is to think
that the fastest way to lose fat is with cardio because you can never outrun a bad diet. Once again,
if your diet’s not in check, you’re going nowhere fast. As you can see in my example, if you want
to eat a bacon double cheeseburger, that’s going to cost you 1240 calories. You’re going to have to run on a treadmill
for 2 hours and 12 minutes just to get back down to baseline. We all know that in order to lose some weight,
you’re going to have to create a lower deficit. You’re not going to do it, guys, if you’re
just getting yourself back to baseline here. You might even run out of hours of the day
to get yourself there. So, first and foremost, guys, nutrition, nutrition, nutrition. Number 4. ‘Stretching before a workout is
important to preventing injuries.’ No. Stretching before a workout might cause an injury. Guys, we’ve talked about this in depth, again
in other videos on our channel. There’s a different goal here. Stretching is about increasing
the tissue length. Trying to increase tissue length before training
is actually something that could disturb the motor patterns stored for the movement you’re
about to perform. That’s not a good thing especially if you’re
trying to step underneath a heavy squat rack, into the squat rack for a heavy squat. You might want to start thinking about changing
the mobility of your tissue before you go into a heavy squat. That’s a whole different
story. Mobility and stretching are 2 different things.
Mobility before a workout, good. Stretching before a workout, static stretching before
a workout, not very good. Next up, Number 5. ‘If you’re not sweating,
or puking, or fill in your word here, you’re not training hard enough.’ Guys, that’s straight old-school BS. First
of all, sweating is a measure of our body’s regulation of our own tissue temperature. Some guys will have a naturally higher body
temperature. And those guys are more susceptible to sweating when they elevate their body temperature
through exercise. I happen to never, ever, ever sweat in my
workouts. Once in a rare occasion will I sweat. And anybody that owns the ATHLEAN XERO Program
has seen me sweat. That being said, puking, another thing guys,
as dictated by things really out of our control. Our VO2 max is in our control. It’s one thing that we can do to help our
body improve the efficiency with which we use oxygen. That is a much better reason, if you want
to go back to one of our other myths, for working on your conditioning or cardio. Improving your cardiovascular health with
conditioning and cardio is a great thing to do. Relying on it to burn body fat is not
the best thing to do. Improving your body’s ability to use oxygen
will leave you less susceptible to feeling like you want to puke because you’ll have adequate oxygen to still
deliver to your stomach when it’s trying to be directed through the blood flow to your
working muscles when you’re training. If you don’t have good VO2 capabilities, you’re
going to have a redirection of that blood from your stomach to your working muscles leaving very little to your stomach making
you feel nauseous and wanting to puke. So, again, these are things that aren’t really
necessarily a gauge of how hard you’re training for the effectiveness
of those for your workouts, it’s just a matter of either how well-conditioned you are here,
or what your natural body temperature is. Number 6 and another favorite of mine, ‘More
is better when it comes to working out.’ ie. ‘Overtraining is a good thing.’ Well, it depends
on who you want to listen to. I’ve done plenty of videos talking about how
overtraining is the worst thing that a natural lifter could do. If you haven’t seen those videos, guys, you
have to watch them. I’ll put them both up over here for you. In my world, overtraining is always a bad
thing because in my world, we’re putting the science back in strength and defining overtraining
the way it’s supposed to be defined. We’re using the scientific definition of overtraining.
We’re using the 36,000 studies that document overtraining in real athletes. Not those that want to make you believe that
it only occurs in a very, very, very, very small percentage of people that train. That’s not true. We’re talking about common
conditions going past that threshold of what’s necessary to cause a positive change, and bludgeoning it to death until you make
that a negative change. Overtraining. You can’t go into a doctor’s office and have
them tell you, ‘You have cancer. And by cancer, I’m saying you have a cold.’ It doesn’t work. It doesn’t sound right, and we know that’s
going to make you flip out because the 2 are not the same. Saying overtraining is a good
thing is not responsible. Overtraining is never good. Overtraining meaning that you’re pushing yourself
hard and you’re working hard and you’re doing more than you did the last time? Great! But that’s not the definition of overtraining.
So, make sure that if anybody gives you this advice, you run fast the other direction. Number 7. ‘Your metabolism slows to a crawl
after the age of 45 making it very hard for you to build muscle or get rid of fat.’ I feel bad for any 45-year-old and up who’s
ever listened to this advice because you know what they most likely did when they heard
it? They stopped training. And guess what? The
number 1 contributor to this having any semblance of truth is the fact that you lose some lean
muscle as you get older. And you know why most guys lose lean muscle?
Because they stop working out because they’ve heard this kind of bullshit before in the
gym. And if they’d continue to work out, they likely
would be able to counteract that muscle loss and not just that, but gain lean muscle. There are plenty of guys, you’ve seen them,
you know them, who’ve added lean muscle at any age. We’ve got a guy on our Team ATHLEAN,
Phil Schluter, I’ve talked about him before. I’ll even put his picture up here. The guy
completely transformed his body. Yes, he lost a lot of fat, but you can clearly see that
he gained plenty of lean muscle at the age of 63. So, before you use your age as an excuse , don’t
ever listen to these guys ever again, ok? Make sure that you understand lean muscle
can be built at any age. Your metabolism does not have to decline so fast if you’re actually keeping and building the
muscle and working hard each and every time you hit that gym. Keeping with that same theme, Number 8. ‘Your
genetics determine everything.’ So, you’ve heard it before. It doesn’t matter how hard you’re working,
it’s all going to come down to your genetics at the end of the day. If you believe that, then you’re doing yourself
a disservice and most likely cutting your chances short of ever looking as best as you
can. Look, we know if you want to go back to the
old-time bodybuilders, Frank Zane versus Tom Plast. Two completely different structures. Franco
Columbo if you want to throw him in there as well. Short, stocky, tall, thin, lean. Guys, yes,
genetics can have an impact on your muscle bellies, how wide they are. They can have an impact on your bone length.
They can have an impact on your bone width. Yes, I’ve been cursed with skinny wrists. But it doesn’t mean that my arms have to be
small because of it. We’ve got the impact of our attachments, where they attach. Sometimes in a slightly different position
than others giving some better leverage than others. But at the end of the day, work with
what you’ve got. If you’ve been blessed with a body with 2
arms and 2 legs and strength to be able to move that bar, whatever it is, even if it’s
just the bar, then you can push until you’re adding plates.
You can push until you’re adding more plates. You can push your body to limits you never
thought you could by working within your own genetics. So, yes, you’ll have some differences. Maybe
your 6-pack isn’t perfectly lined up like this, but guess what? You’ve still got a 6-pack. So who cares whether it’s got this perfect
symmetry or it doesn’t. Don’t let that be a cop-out for why you’re not going to train
or train hard. Genetics don’t mean everything, guys. Working
your ass off every time you train. That does. Moving right along. Number 9. ‘Use machines
for increasing muscle definition and free weights for bulking up.’ Now, you guys know I’m not a big advocate
of machines. As a guy who likes to train athletes functionally, and uses our own body and space
and ground-based movements, machines are not my favorite. But to say this
is perpetuating one of the biggest myths in the fitness industry. Your body doesn’t know whether you’re laying
down on a Bench Press free weights or whether you are sitting at a Seated Bench Press machine. What it knows is tension. What it knows is
overload. If you’re loading that Seated Bench Press machine up with 350 pounds and that’s
an overload for you, you can best believe you are going to build
muscle using that movement. So before we shit on these machines and say, ‘Guys, don’t ever use them anymore because
they are only going to allow you to build muscle definition.’ You’ve kind of got to get it straight first,
muscle physiology. You can build as long as there’s adequate tension and it’s causing
overload. Last but not least, my favorite. ‘There are
shortcuts to 6-pack abs.’ Guys, at ATHLEANX, we put the science back
in strength and we train our asses off each and every day to get what we earn. Do I even
need to talk about this? So, there you have it guys. My 10 biggest
fitness myths. Yes, it did turn into a little bit of a ‘Jeff Rant’ video. But for some of you, you always claim those
happen to be your favorites. The fact of the matter is, guys, I value your viewership. I value the fact that you follow me for your
fitness information. And I take that seriously. As a fitness professional and a health professional, remember, as a physical therapist, a health
professional makes sure that the information that he gets out to his viewers is accurate. Because I want at the end of the day, guys,
for you guys to be able to be on that right path without all the nonsense, without all the BS, without all the shortcuts,
without all that other nonsense, to get you guys the right information, to get you where you want to be which is a
better version of you tomorrow than you are today. And if you’re looking for a training program
to help you get there, guys, I put my heart and soul into that as well. You’ll find that
at ATHLEANX.COM. The ATHLEANX Training Program, step-by-step.
Nutrition’s covered. Supplementation’s covered. The training is covered. Training you like an athlete, getting you
back to basics and moving you the way your body is meant to be moved all along, then head to ATHLEANX.COM and grab our 90-Day
Training Program. If you found these helpful, or if you’ve heard, I’m sure a bunch of fitness
myths yourself, make sure you leave them down below and a
thumb’s up and I”ll make sure to keep on bringing these videos here for you. Thanks guys I’ll see you back here soon.

68 thoughts on “Top 10 Workout Myths – BUSTED!! (How Many Did You Believe?)

  1. Always keep training hard and smart (by keeping proper form) and progressive overload over time other wise you won't progress is my opinion.

  2. Basketball alone gave me a 6 pack and it's almost exclusively high intensity cardio. Can definitely outrun a bad diet. Not forever, but you can out work a bad diet.

  3. My list:
    1. Running is bad for your joints. (Your poor programming is what makes your joints hurt–running is a basic human function.)
    2. If a girl lifts weights, she'll get "too bulky." (Said by women who are bulky because they are overweight.)
    3. You can't burn fat and build muscle.
    4. "Steady state" (or any non-intense) cardio "burns muscle." (This is absurd and ridiculous. Lots of cardio will make your type I muscle fibers a lot stronger. If you are a huge weenie and never stimulate your type II, especially type IIx, fibers, then you won't need your type II fibers for daily living when your type I fibers are strong and so you can get smaller. Just LIFT SOME WEIGHTS, YOU WIMP and you will be STRONGER at any given size than you would be with weights alone.)
    5. HIIT is "better" than jogging. (HIIT only provides some adaptations, while a correct jogging program provides them all.)
    6. Squatting ATG isn't possible for some people because of their "biomechanics." (Every toddler squats ATG–if you can't, your mobility sucks, but that's okay because almost all Westerners have bad mobility and you can fix it pretty trivially.)
    7. "Bro splits" are for weenie bodybuilders. (Intelligent splits are smart for many–though not necessarily all–strength athletes.)
    8. You can burn as many calories with weightlifting as with cardio. (Not in a reasonable amount of time, unless you drop the weights and raise the volume to the point where your weightlifting has become cardio–your stupid watch does NOT provide an accurate calorie count for interval work, only for continuous efforts.)
    9. BFP doesn't matter as long as you're really strong. (Strongmen and powerlifters…looking at you.)
    10. Diet doesn't matter as long as you work out enough. (Mostly endurance athletes fall into this trap…"even a big mac burns if the furnace is hot enough.")

    BONUS!!!!

    11. You have to eat a gram of protein per pound to build muscle optimally. (It's LESS THAN a gram per pound of lean mass that might POSSIBLY be useful…which means 10% of your diet from high-quality protein will be enough.)
    12. You should eat lots of meals per day to feel fuller. (NO. You should eat at least twice a day, minimum, because there's no society that eats less than this, but every meal is a scheduled opportunity to feel hungry and overeat, and people who eat more often eat more total.)
    13. You should eat as soon as you get up and right before you go to bed. (NO. An overnight fast should never be shorter than 12 hours. Less than this upsets the anabolic/catabolic balance and is associated with poor insulin sensitivity and even higher inflammation and mortality.)
    14. Cold water therapy is good after working out. (It seems to blunt the adaptations that occur in response to exercise. Instead, HEAT therapy seems to be effective. Cold is still good for an acute injury, though.)
    15. You can only digest 30 grams of protein per meal. (No, all of your protein is going to be digested and eventually burned as calories–there's just a limit on how fast you can dump protein for muscle use, just like there's a limit to how much glucose can be taken up by the muscles for immediate use as energy within a certain period of time.)
    16. You can out-run your fork. (Not gonna do it–but also, all those nice "calories burned" numbers, even the ones that are accurate, include BMR!!!! This is a killer.)

    There is one problem with your list. It is harder–NOT IMPOSSIBLE BUT HARDER–for women to build and maintain muscle after menopause. Estrogen is an anabolic hormone, and the drop in sex hormones do lead to a decline in maximum possible lean mass. But most women are so far from that that it's just a matter of getting to where they want to be taking a bit longer.

  4. Agreed with everything bar 6,ever since i started doing 5-6 day workouts a week i've seen better results than doin 3 days a week

  5. What would I do without you? Hehe. You explain everything so completely. I often use your videos to show my horsemanship clients for better explanations & what to do for them & their horse. Build horse muscle & balance with the same concepts.

  6. Does anyone else watch this before bed and then wake up saying “ what’s up guys Jeff Cavalier athleanX.com” to themselves ?

  7. Great video. Could you write the list in the comments. I ain't got time to watch this video in between my reps, eating my bacon double cheeseburger and doing crunches.

  8. He is actually super wrong. I'm not saying that it is healthy, but there are thousands and thousands of athletes, especially distance runners, who eat whatever they want and as much as they want and still cant get weight on. There are some people who can outrun any kind of diet. Their insides will be tore up for sure. They won't get fat though.

  9. I like your advices a lot but I hate when you say dont stretch before training, you know that some newbie could get injure cause of this advice right? In EVERY sport I did they made us stretch before.

  10. Older video, still totally relevant. I really like his part on stretching. Old school thoughts were if you didn't stretch before the game then you were going to get injured. I didn't know better back then. However, the scientific studies have been done and prove he is 100% correct. Warming up and getting blood flowing to your muscles prevents injuries. With that being said, a solid and consistent stretching routine should be employed. If you have better flexibility then when you get tackled and bent outta shape on the football field you might just avoid injury if your muscles can take the torque and he stretch. Flexibility can increase your performance. Stretching before an event or workout isn't going to do much for you and the data shows that.

  11. You know, with how old this video is, I thought'd it be mostly stuff I'd heard of before…. but actually, this was really informative! I didn't really believe most of those myths, but I didn't know a lot of the information presented refuting them either.

  12. I love the #7 myth that Jeff debunked because I am 50 years old and I stopped training for over 4 or more years layoff and I gotta say I just started training again and my desire and drive for the gym is stronger than ever now than it was in my younger years and I am gaining back the muscle that atrophied and putting on new muscle so it just proves that it is never to late. You rock Jeff keep making those awesome video's

  13. Jeff: Puking doesn't necessarily mean you're working harder because of these anatomical reasons.
    Other fitness guys: JUST PUUUUUUUUKKKEEEE!!!!!

  14. point 3 about cardio when jeff said can not out run fat, this came to my mind

    belly going to get you

    https://www.youtube.com/watch?v=wHlvKQwZFSI

  15. In the natural world kingdom of athletes nutrition and body weight training/performance…………. minimum weight training and constantly changes will give greater results (American Oxygen).

  16. The only thing i don´t appreciate from Jeff is that he is either conciously exaggerating or just straight up don´t know the facts about the REAL calories from his examples of food. Every time it is waaay to much.

  17. Best way:
    2 meals a day…no snacks. Look for high protein, filling meals <700 cal's.
    Do a little bit of cardio every week for health.
    Done. Never listen to anyone else ever again.

  18. Your "genes determine everything" Not true. Not "everything" but I'd say over 50%. i.e. it's a big factor.

  19. I still wear my boot camp uniform from 30 years ago No one in my gym believes I’m 50 and I’m honestly in the best shape of my life! I’m 5’8” 185lbs I’ve never taken steroids or HGH I do take protein cycle creatine & ashwaghanda I feel better then when I was in my 20’s I do follow some of JEFF’s advices the key for me is cooking your own food. There’s no limit if someone can convince you that you’re too old to build muscle than you may want to start working on your own mind strengthening first. I do have to warm up a lot more than when I was younger but that’s about it

  20. Jeff's vids do what a lot of ther fitness youtuber vids can not… Guide you in the right direction to better life and health and to actually see results.

  21. Always love Jeffs Rants! Love the Passion and the no B/S makes for great motivation! Thanks Jeff!

  22. I never quite fully understood “ calorie deficit “
    When I lost 60 pounds I ate around 2000 calories a day. I ran for 45 minute, walked at work all day and biked to work. That at most 1,200 calories burned on my best day, but I still lost tons of weight. How does that work ?

  23. 7. Getting shredded is surely easier when you are young , but people do tire of working out after decades and that is why i feel good about starting at 36–I think I am mentally mature enough now to be without ego and to make this a habit I until I die.

  24. Ive done 6 before, Not something someone should do, first time i overtrained i couldnt open my arms fully for nearly 2 weeks.. And it hurt.. A lot..
    i also overtrained my abs, lets just say it wasnt nice..

  25. Add-on to #5. In the 70's and 80's, our coaches withheld water to toughen us up. If we were thirsty during 3-a-days when it was a sunny 95 degree day, we could take a handful of salt tablets.

  26. "Cursed with skinny wrists"…there is some limitation on how big one can get based on this all other factors being equal right?..because Jeff is definitely swole, yet still has a somewhat slender build. I think that look is more appealing anyway so I am happy to be cursed as well!

  27. Jeff is the best on YouTube and I like #7 myth the best, Age is just a number and I just turned 50 last April and I am building muscle. I gain easily and have good genetics. Anybody at any age can build muscle with hard work and persistence.

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