Fitness myths are as widespread as gym memberships, leaving many people confused about what truly works.
In a new YouTube video, Jesse James collaborates with Jeff Nippard—known for his evidence-based fitness insights—to debunk 45 common myths about exercise, nutrition, and health.
From the truth about cardio to the real benefits of supplements, these myths are explored and exposed for what they are—misguided beliefs.
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Morning Routine Myths
Myth 1: Men’s testosterone is highest in the morning, enhancing workouts.
It’s true that testosterone peaks in the morning, but this doesn’t translate into better workouts. Performance is influenced by numerous factors beyond hormone levels.
Myth 2: Low body fat means you’re healthy.
Health isn’t solely dependent on body fat percentage. Both high and extremely low levels can negatively impact physical and mental health.
Myth 3: If the scale isn’t dropping, you’re not losing weight.
Weight fluctuations can occur due to water retention, muscle gain, and hormonal changes. The scale doesn’t always reflect fat loss accurately.
Myth 4: Fasted cardio burns more fat.
While fasted cardio may burn more fat during the workout, overall fat loss throughout the day remains unchanged compared to non-fasted cardio.
Nutrition & Biohacking Myths
Myth 5: All calories are equal.
Calories measure energy, but the nutritional quality of food varies. Nutrient-dense foods support health better than calorie-dense junk foods.
Myth 6: Eating raw eggs increases muscle growth.
Cooking eggs enhances protein absorption by 30%, making them more anabolic than raw eggs.
Myth 7: Greens powders can replace vegetables.
Powdered greens lack fiber and essential phytonutrients, making them a poor substitute for real vegetables.
Myth 8: Dry scooping pre-workout is dangerous.
This method can lead to choking and lung irritation, making it unsafe.
Myth 9: BCAAs offer unique benefits over protein powder.
BCAAs only contain three amino acids, while complete proteins provide all nine essential ones needed for muscle growth.
Myth 10: More caffeine means a better workout.
Excess caffeine can lead to jitters and doesn’t necessarily improve performance.
Supplement & Recovery Myths
Myth 11: Ice baths enhance muscle growth.
Ice baths may aid recovery but do not boost muscle growth and can even impede it if used excessively.
Myth 12: You need protein within 30 minutes post-workout.
The so-called “anabolic window” is much wider—up to five hours—giving more flexibility for post-exercise nutrition.
Myth 13: Protein powder damages kidneys.
High protein intake is safe unless you have existing kidney issues.
Myth 14: The body can only absorb a set amount of protein per hour.
Protein absorption occurs over time; the body can process more than commonly believed.
Myth 15: Creatine is a steroid.
Creatine is a natural compound found in foods like meat and is entirely different from anabolic steroids.
Eating & Diet Myths
Myth 16: Eating out always causes weight gain.
Maintaining a caloric deficit is what truly governs weight loss, not eating out.
Myth 17: Diet soda is worse than regular soda.
Research supports the safety of artificial sweeteners, making diet soda a preferable choice for weight management.
Myth 18: Food is either “good” or “bad.”
No single food defines health. Balance and moderation are key.
Myth 19: Sugar should be avoided entirely.
Excessive sugar can lead to weight gain, but moderate consumption in a balanced diet isn’t inherently harmful.
Myth 20: Tracking calories and macros is too time-consuming.
Apps like MacroFactor simplify tracking, making it efficient and manageable.
Training Myths
Myth 21: There’s an optimal time of day to work out.
The best time to exercise is when you can maintain consistency.
Myth 22: Stretching before a workout is necessary.
Static stretching can reduce strength. Dynamic stretches and warm-ups are more effective.
Myth 23: Cardio should be done before weightlifting.
Cardio after weights preserves strength and energy for resistance training.
Myth 24: More cardio means more weight loss.
Diet plays a more significant role in weight loss than cardio alone.
Myth 25: Machines are less effective than free weights.
Both can be equally effective for building muscle, depending on training intensity.
Myth 26: Only 6–12 reps build muscle.
Muscle growth can occur in a wide range—3 to 50 reps—if intensity is adequate.
Myth 27: Training to failure is necessary for muscle growth.
Stopping 1–2 reps before failure can still maximize gains.
Myth 28: Training muscles once a week is insufficient.
Twice-weekly training is slightly better for advanced lifters but not mandatory.
Myth 29: Squats, bench presses, and deadlifts are essential for muscle growth.
Other exercises and machines can effectively build muscle.
Myth 30: You can’t build muscle and lose fat simultaneously.
Beginners and those with higher body fat can achieve both.
Cardio & Recovery Myths
Myth 31: Cardio kills gains.
Excessive cardio may hinder muscle growth, but moderate amounts are beneficial.
Myth 32: Walking isn’t effective exercise.
Walking offers cardiovascular benefits and supports mental health.
Myth 33: Running damages knees.
With proper form, running can strengthen the knees.
Myth 34: More sweat means more calories burned.
Sweating is a cooling mechanism, not an indicator of calorie burn.
Myth 35: Spot reduction is possible.
Fat loss occurs body-wide, not in isolated areas.
Myth 36: Training abs will get you a six-pack.
Visible abs depend on overall body fat reduction.
Myth 37: You can reshape muscles through targeted exercises.
Genetics dictate muscle shape; exercises can only increase size.
Lifestyle & Strength Myths
Myth 38: Strength training is just for powerlifters.
Strength training benefits all ages and fitness levels.
Myth 39: Longer workouts yield better results.
Effective training doesn’t require excessive time in the gym.
Myth 40: Missing one workout ruins progress.
Consistency is what drives results, not perfection.
Myth 41: Exercise while sick or injured for best results.
Rest is crucial for recovery and preventing further harm.
Myth 42: Soreness equals effective workouts.
Muscle growth doesn’t require post-workout soreness.
Recovery & Sleep Myths
Myth 43: Eight hours of sleep is mandatory for muscle growth.
More sleep is beneficial, but gains can still happen with less.
Myth 44: Nasal strips enhance sleep and recovery.
They may improve breathing but have minimal impact on muscle growth.
Myth 45: It’s too late to start exercising.
Fitness benefits everyone, regardless of age or experience.
Final Takeaway: Consistency Over Perfection
The most important myth? That training and nutrition must be flawless to be effective. Consistency and effort matter far more than rigid perfection.
By addressing these myths, Jesse James and Jeff Nippard empower viewers with science-backed truths, helping them make informed decisions on their fitness journey.
