13 Fitness Lies Keeping You from Your Best Body: https://t.co/TyC04of5hd

1. "Supplements are Essential":

Before splurging on pills and powders, focus on training and nutrition—the real game-changers.

There are a few supplements I recommend - but most are not worth your time or money.

2. "More Workouts = More Muscle": 

More isn't always better. 

Quality trumps quantity every time.

If you're training with the correct level of intensity then your overall volume should be quite low to allow you to recover optimally.

3. "Always Lift Heavy for Strength": 

A variety of rep ranges will build strength. 

Constant maxing out? Welcome to spinning your wheels!

4. "Eat Clean or Stay Fat": 

It's about calories, not "cleanliness". 

Want your food to be clean? Run it under the tap.

A deficit sheds weight. Simple.

5. "Eat Big to Grow Big": 

This mantra? Great for fat gain. 

Aim for a modest surplus for lean muscle.

6. "No Pain, No Gain": 

Push yourself, yes. But pain? Never a good sign.

If you're in pain it's a sign something's wrong.

Your last rep should take twice as long as your first rep and you shouldn't be able to get another with good form.

7. "Sweat = Good Workout": 

Sweat cools you down. It doesn't gauge workout quality.

More sweat actually indicates to me that you're training for heart-rate and fatigue rather than muscle building.

8. "You need cardio to lose fat": 

Fat loss? It's about the calorie deficit, not the treadmill.

All the cardio in the world won't burn any fat if you manage to undo it with too many treats (and it's easily done)

9. "Avoid Machines": 

Well-designed machines are great. 

Whether you use free weights or machines you can transform your body and build strength.

10. "Stick to Body-Part Days": 

It doesn't matter how you split up your body across the week.

What matters is that your muscles get the right amount of volume and enough time to recover before you train them again.

11. "Complex Workouts are Better": 

Consistency with the basics is key. 

There's no need to complicate.

A simple plan involving working the 6 main movements with compound lifts will get you great results.

12. "You need to be sore after your workouts": 

Soreness isn't a sign of effectiveness.

Progress is.

Soreness usually reduces the longer you keep doing something.

If you're continuing to make progress there's no need to switch it up.

13. "Your workouts need to be at least 45 minutes long"

Your body doesn't have a clock that times your workout.

If you did one intense set of a compound exercise for each muscle group you could build muscle and get stronger.

That would take about 15 minutes per session.

I got stronger and built muscle with workouts lasting 15-20 minutes.

This plan saved me when my son was born, my job was busy and sleep was short.

You can grab it here at a time limited discount (66% off for next 24 hours):

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Follow me @Rob_NBF if you want to get in the best shape of your life.

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Dad to 2 with 1 on the way. I help dads overhaul their workout mindset to get them to Superhero Dad status with less than 60 mins/week.

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