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Josiah Novak @josiahfitness
, 12 tweets, 3 min read Read on Twitter
After 20 years of working out and over a decade of training / coaching people both online and in person there are still tons of crappy myths that are potentially messing with your mind and destroying your progress

Let’s bust them shall we?
Myth 1: Train HARD AF every day


Less is often more. Train hard but train smart.

Lifting 3-4 days per week for 40 -60 minutes is plenty for most

Don’t train to failure each set. Leave a couple reps in the tank

Work on form! Feel the muscle working
MYTH 2: Carbs are bad and you should totally avoid them


Carbs are not bad. Fats aren’t bad. Nothing is bad

Unless you abuse them

Fruits and veggies are carbs.

Potatoes are great carbs

Quinoa as well

Keep your calories in check and carbs won’t hurt you
MYTH 3: Cardio should be added right away when trying to lose fat


Cardio is a tool and works great for fat loss

But adding it in right away is going to cause your body to adjust and adapt quickly

I suggest increasing movement and waiting to add tons of cardio
MYTH 4: Your body burns less fat at night


This is just flat out silly

The body is always keeping you alive and therefore it burns calories all day and all night

You can eat food at night and be just fine
MYTH 5: Breakfast is the most important meal of the day


There is no single most important meal

Eating early in the day is actually something I advise against for most people
MYTH 6: Lift HEAVY for Size and Lighter to Shred


Low reps and high reps both have their place in the process of building muscle and losing fat

The key thing to remember is that fat loss is primarily a result in reduction of calories

Training is for muscle retention
MYTH 7: Keto burns more bodyfat than other diets



Keto dieting simply uses fat for energy instead of glucose (carbs)

It doesn’t burn more bodyfat than any other type of eating
MYTH 8: Fasted cardio burns fat faster than cardio later in the day


No it doesn’t

Fasted cardio is great to Shred that last little bit of stubborn fat but even then it’s a very small advantage

Just move more. Walk more. Get more steps daily and you will be good
MYTH 9: Eat 6-8 small meals a day to speed up your metabolism


This is incorrect

Metabolism speed is based off of total calories consumed on average over time

Along with genetics, muscle, and a host of other factors

Meal timing is not going to factor in
To Un-myth yourself and cleanse yourself of these unholy lies...

Get involved in a program quickly:

(I suggest True Shred to lose fat and zero to Hero to gain size)
Or to work with Yoda himself (me) - you can apply here (serous badasses only):…
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