Expert Breaks Down the Fitness Myths That Could Be Holding You Back

Fitness advice is everywhere. Social media feeds are flooded with new hacks, rules and promises of your best body, while age-old beliefs linger in conversations at home and in the workplace. From supplement hype to spot reduction, the confusion can push people toward unrealistic goals, leaving them frustrated when progress plateaus and ready to quit when their bodies don’t change on demand.

So what methods work and which are pure myth? The Root asked William McCray, known as McCrayzy, a personal trainer with a degree in kinesiology and 18 years in the fitness industry, to separate fact from fiction and break down sustainable change.

You Don’t Have to Go ‘Cold Turkey’ on Monday

Many people start their fitness journey with a complete overhaul that includes exercising more, cutting favorite foods, and adopting a completely different routine overnight. McCray said that mindset often kicks in before weddings, reunions or vacations, and it can push people to expect dramatic results on an unrealistic timeline. Instead, he recommends starting a new routine with one change and building on it.

Change Starts in the Mind

McCray said fitness change begins with mindset. Before worrying about workouts or meal plans, he urges people to understand why they are starting in the first place. According to McCray, their “why” should be “meaningful,” not “superficial,” because as he put it, “you’re going to have to change what you’re doing.”

Related: Black Fitness Influencers to Help You Get Snatched in 2026

You May Not Need to Chug 8 Glasses a Day

This is not permission to replace water with coffee or your favorite carbonated beverage. Still, McCray advises that the “eight glasses a day” rule is better understood as a baseline than a universal mandate.

Hydration needs can change based on body size, activity level and supplement use such as creatine. If you need a simple gauge, check your urine. Dark yellow urine can be a sign that you need to drink more water.

Supplements Aren’t Shortcuts

Supplements are meant to support your routine, not do the work for you. McCray said taking them without healthy eating and movement won’t help you. “Supplements are not a replacement,” he emphasized. “They supplement what you should be already doing.”

He said most supplements are unnecessary, but pointed to creatine and whey protein as two that can be worth considering.

Muscle Won’t Make Women Masculine

McCray noted that many women avoid creatine or strength training because they worry about getting “too big,” but that fear is misplaced. He said women do not have the testosterone levels to build muscle “like a man” without testosterone supplementation.

Strength Training Isn’t Just for Grown-Ups

McCray said there is no evidence that resistance training stops kids from growing, so the old belief that it stunts growth simply doesn’t hold weight. And the Mayo Clinic supports him.

For younger athletes, McCray said the focus should be on form, fundamentals and functional movement — not heavy lifting. Bodyweight work, resistance bands, kettlebells and sport-specific drills are better options.

Protein Is Probably the Missing Piece

Many people are likely not getting enough protein, according to McCray. For the average adult, the American Medical Association recommends about 0.36 grams of protein per pound of body weight per day, or about 54 grams for a 150-pound person. People who strength train may need more. McCray said that whey protein can be a practical way to increase intake without feeling like you’ve forced down another full meal.

You Can’t Out-Train a Bad Diet

While exercise is beneficial, it can’t erase consistently poor eating habits. McCray said that while there are people with rare genetic exceptions, most folks cannot out-train a bad diet. For those who want lasting change, “There’s no way around changing your nutrition, your diet,” he said.

Sweat is Not a Calorie Counter

Sweating more does not mean you are burning more calories or more fat. McCray said sweat is simply the body’s cooling mechanism, and some people naturally sweat more than others.

No Pain, No Gain? Not Exactly

McCray said soreness after a workout can be normal, especially when muscles are challenged in a new way. But swelling, skin discoloration and the inability to move a joint are warning signs that something may be wrong and you should consult a physician.

Breakfast Before Burpees?

Whether to do cardio on an empty stomach depends on the person. McCray said “fasted cardio” can work for some people, but not everyone. For those who prefer to eat first, he recommends eating about 90 minutes before a workout and choosing complex carbs such as baked sweet potatoes, whole-grain toast with peanut butter, or quinoa.

Crunches Can’t Burn Belly Fat

McCray said spot reduction is one of the most common myths he hears. Targeted exercises can strengthen muscles in a specific area, but they cannot selectively burn fat there.

A Longer Workout Doesn’t Mean a Better Workout

You don’t need to spend 90 minutes in the gym to get results. McCray said efficiency matters more than time. For example, a twenty-minute circuit with short rest periods and higher intensity can do more than a longer, low-intensity session. Recent research in healthy young men also suggests that a few minutes of sprint interval exercise can have stronger effects than 60 minutes of moderate exercise.  

Being ‘Basic’ Is a Flex

When it comes to what actually works in getting results, McCray said, “the basics work.” He warned against overcomplicating fitness with extreme or starvation diets. Instead, he said to focus on eating well, getting the right nutrients and proportions, and moving your body at least three times a week.