Are these popular fitness and health beliefs fact or fiction? We ask the experts

Jade Wright

Published November 23, 2024 12:05pm Updated November 25, 2024 2:30pm

African-American woman with large build, running in city — Some so-called facts aren’t just incorrect, they’re harmful (Picture: Getty Images)

Everyone is familiar with these widely accepted beliefs about health and fitness, right?

You may have heard people say, ‘the longer the workout the better the results’, or that breakfast is the most important meal of the day, or, our least favourite, ‘no pain, no gain’.

Except some of them simply aren’t correct – and can be harmful.

With so much misinformation out there, it’s hard to know what to believe, especially if you’ve just started your health journey.

So, we’ve ask the experts to sort fact from science fiction.

You should exercise in the morning for the best results

Woman running on platform by the city river at sunrise — It’s all about habits (Credits: Getty Images)

‘While mornings might have a slight edge for some people in terms of giving them focus for the day, the best time to exercise is ultimately the time that you can stick with consistently,’ says London-based women’s health nutritionist GQ Jordan, who specialises in helping balance hormones and achieve sustainable weight loss.

‘Results come from long-term habits, not the hour of the day, so whatever fits best with your schedule and can be maintained is ideal.’

Verdict: Fiction

Breakfast is the most important meal of the day

Blueberries, banana slices, oat flakes and yoghurt — Being hungry in the morning is a good sign (Credits: Getty Images)

‘Breakfast can be particularly beneficial, especially for women,’ says GQ. ‘It sets the tone for balanced blood sugars, helps reduce cravings and fuels us through what is often the most energy-demanding part of the day. Balanced blood sugar helps avoid large energy spikes and crashes, which can affect mood, focus and cravings.

‘If someone isn’t naturally hungry in the morning, it may indicate their hunger signalling and blood sugars need support, as morning hunger is generally a healthy sign.’

Verdict: Fact

Eating after 8pm can make you put on weight

Woman taking donuts out of the fridge — Are you a midnight snacker? (Credits: Getty Images)

‘Studies have shown that when the majority of our day’s calories are eaten in the last meal of the day, this can correlate to weight gain,’ says Thalia Pellegrini, an online nutritionist who specialises in issues ranging from fertility, polycystic ovary syndrome, PMS, perimenopause and menopause, weight loss and low energy.

‘One of the reasons may be that eating late decreases leptin, the hormone that signals fullness.

‘Other reasons that evening eating may be bad for our waistlines: evening calories are less likely to be burned in activity; eating when we’re tired usually means we eat more or make less healthy choices. Eating close to bedtime can also have a negative impact on digestion.

‘But if you’re eating a balanced meal in the evening and your choices the rest of the day are healthy too, eating after 8pm probably isn’t a deal-breaker for weight gain, especially if there’s at least a few hours between eating and going to bed.’

Verdict: Fact… AND fiction

Muscle weighs more than fat

Fitness, man and scale for body wellness nutrition, diet and exercise advertising for weight loss. Lose weight and workout lifestyle model with muscle on gray studio mockup for health marketing. — Muscle is more dense than fat (Credits: Getty Images)

While a kilo of muscle and a kilo of fat weigh the same, London-based coaching psychologist and personal trainer James Davis says the former is more dense.

‘So a kilo of fat will take up way more volume than a kilo of muscle,’ he says.

‘Carrying an additional 10kg of fat is going to make you a lot physically bigger than carrying an additional 10kg of muscle, simply because it’s going to be a lot more volume of tissue on your frame.

‘That’s why when I’m working with a client the goal is to increase muscle and decrease body fat. When we do this the client could end up the same weight, or heavier, but look far leaner.’

Verdict: Fiction

You need to walk at least 10,000 steps a day

Runner feet running on road closeup on shoe. — You don’t have to get to 10,000 to see the benefits (Credits: Getty Images)

‘The 10,000-steps-a-day goal gives a definite goal for people to work towards,’ says Róisín O’Bentley, founder of Thrive Physiotherapy, in Sheffield.

‘However, recent research shows you don’t have to hit this number to improve your health. Studies indicate that benefits start with far fewer steps – as few as 4,400 a day can lower mortality risk, and every 1,000 more steps continue to add benefits up to around 7,500 daily steps for most people.

‘Even small increases over time can bring about impressive health benefits, whether that’s better heart health, enhanced mood, or higher energy levels.’

Verdict: Fiction

No pain, no gain

Exhausted man taking break after exercise class in gym — Not if that pains an injury (Credits: Getty Images)

‘Some muscle burn during exercise and mild soreness afterwards is normal and shows your muscles are adapting and growing stronger,’ says Róisín.

‘This type of soreness, often from lactic acid build-up, can be a sign of progress. However, sharp, shooting or long-lasting pain might indicate strain or injury, meaning it’s time to ease up or adjust your routine.’

Obviously, then, not all pain as a result of exercise is good.

‘Exercise should be challenging but not harmful,’ says Róisín.

‘So if any pain persists or affects movement, it’s wise to consult a physiotherapist or healthcare professional for personalised advice.

‘Sustainable exercise is about progress without unnecessary suffering, so focus on consistency and healthy challenges, not discomfort or harm.’

Verdict: Fact and fiction

If you’re not sweating, you’re not working hard enough.

Tough Women — The amount you sweat depends on more than exercise (Credits: Getty Images)

‘We’re all different and there are many factors at play as to whether we sweat or not,’ says Bristol-based Lauren Chiren, who runs Women Of A Certain Stage, supporting people to successfully navigate menstruation to menopause.

‘Sweating doesn’t give an indication of workout intensity. We sweat to cool down and regulate our temperature.

‘However, things like the ambient temperature, air con, the clothes we are wearing, how well hydrated we are and our genetics may play a role, too.

‘Using a heart rate monitor or perceived exertion (on a scale from one to ten) can be a much more accurate indicator of workout intensity.’

Verdict: Fiction

The longer the workout, the better

Setting smart watch — It’s about quality not quantity (Credits: Getty Images)

‘This is a biggie,’ says Lauren. ‘It all depends on what type of exercise you are doing – for example anaerobic or aerobic, strength, flexibility, power and what you are trying to achieve.

‘One fact is that you do need enough rest, hydration and nutrition to benefit from any workout.

‘The quality of your workout is more important than the length of time. However, it will depend on what you are training for. A marathon runner will train for longer than a martial artist.

‘Equally, people should vary their routines when it comes to different hormonal cycles, like at different times of the month in menstruation, pregnancy and menopause.’