Don't Be Fooled by These 12 Fitness Myths Circulating on TikTok

Exercise science progresses, and we've come to understand that many of the fitness claims once popular are actually false. For example, standing in a vibrating belt machine won’t help you slim your thighs. Yet, these outdated fitness myths are reappearing on TikTok like zombies. (Yes, vibration too.) They're still incorrect, and it's important for you to know the truth. So, here it is.

Ab exercises don't help you lose belly fat

You can perform all the core exercises you like, and they might help build those ab muscles beneath your stomach, but they won’t help you lose the fat covering those muscles, no matter what TikTok user Janny14906 claims in her dance videos. To reduce fat, you need a calorie deficit, and that fat loss will affect your entire body, not just specific areas.

“Tone and tighten” doesn’t actually exist

In this video, briannajoye_fitness accurately points out that fat loss can’t be targeted, but then undermines her own credibility by claiming that the workout will help eliminate your “belly pooch” and that you can “tighten & tone” a specific area. Unfortunately, you still can’t spot-reduce fat even if you call it “tightening” and “toning.” Sorry, Brianna.

Cardio is not the same as strength training

This video from giacfit claims that jump rope is effective in part because it “strengthens upper and lower body.” However, jump rope is not strength training, no matter how many reps you do. To build strength, you must challenge your muscles with progressively harder work, not just repeat the same thing over and over. Jump rope is excellent cardio, but it won’t make you stronger once you’ve passed the beginner stage.

There’s no miracle fat-burning supplement you can whip up in your kitchen

Wouldn’t it be wonderful if you could control your body fat by sipping lemon water or apple cider vinegar instead of doing all that exhausting exercise and calorie tracking? (Actually, I’m not sure it would be that great, since we might end up starving from accidentally drinking too much lemonade or salad dressing.) This video from davesweightloss is a classic example, claiming you’ll burn fat by adjusting your metabolism with chamomile tea, lemon, and vinegar. But you won’t.

You can’t target fat loss, even with a waist trainer

The timeless human desire to shrink one’s waist has led fitness enthusiasts to search for shortcuts. You can’t spot reduce, but can you tone and tighten? You can’t tone and tighten, but can you waist train? Unfortunately, waist trainers only make your belly sweat.

Squatting too deep won’t hurt you

People on the internet love to criticize each other’s squat form, including TikTok users. However, there’s nothing wrong with going “ass to grass,” meaning squatting low enough that your butt goes well below your knees. There are many effective ways to squat, depending on your mobility and fitness goals.

Tiny pink dumbbells aren’t challenging for most people

It’s always amusing when a guy recommends “toning” exercises for women. If you want to strengthen your arms, whether you’re male or female, you need appropriately challenging exercises with appropriate resistance. Tiny dumbbells and water bottles won’t do much for most of us. (But if that’s where you’re starting, good for you! You’ll move past them soon enough.)

You still can’t spot reduce fat, even on your arms

This video starts off with a question for the “ladies” out there, asking if you’ve been doing tricep exercises but still struggle with jiggly arms. Instead of explaining the truth—that tricep exercises don’t eliminate fat from your arms—the host suggests we use an underhand grip to target a different part of the tricep. Sorry, you still can’t spot reduce, no matter which grip you use.

A small adjustment to one exercise will not drastically change your body shape

Are you doing squats with light weights but not seeing a major growth in your glutes? The solution is probably more weight, a better workout plan, more suitable nutrition, or just a shift in expectations. It is not a simple change in your squat position. Sure, minor adjustments can slightly alter the muscles you target, which is why there’s more than one type of exercise. But these small tweaks won’t bring about huge transformations in your physique.

You can’t “waste” your workout

If your goal is to build muscle, the key is to engage in appropriately challenging resistance training. Next in importance is getting enough protein in your diet and consuming a calorie intake that matches your goals (whether that’s weight gain or loss). Nutrient timing, such as spacing out your protein intake throughout the day or focusing on the post-workout window, comes much lower on the list. If you work out and don’t immediately have a protein shake, your workout will still be almost as effective as if you did. Even if you make significant mistakes in other areas—like not getting enough protein overall—your workout is never a waste.

Cardio won’t destroy your gains

Both cardio and strength training play key roles in maintaining your health. They are also both necessary to achieve any athletic aspirations you might have. If you want that “toned” appearance (which simply refers to muscle definition), it's important to recognize that cardio alone isn't the answer. However, as long as you're regularly engaging in strength training and managing your mental well-being and time wisely, there's no such thing as “too much” cardio. In fact, doing more cardio can actually help improve your strength training by enhancing your stamina in the gym.

You can't detox your way to a flatter stomach

There’s still no such thing as a “detox diet” or “detox water” (unless you’ve been poisoned by an actual toxin, in which case you should immediately go to the emergency room). No magical blend of fruits or supplements in a mason jar will slim your belly or do anything other than perhaps taste refreshing. It’s 2023—let’s stop spreading myths about toxins that were debunked over a century ago. TikTokers, do better.