Tired of fitness advice that sounds good but doesn't deliver results? In this myth-busting episode, we dismantle five of the most persistent fitness misconceptions holding you back from your goals.

First, we tackle the widespread belief that cardio is the golden ticket to body recomposition. Diving deep into exercise physiology, we explain the three energy pathways your body uses during different training modalities and why endless cardio sessions might actually sabotage your muscle-building efforts. The science reveals why a balanced approach incorporating resistance training is essential for that coveted lean physique.

The fear of "getting bulky" from lifting weights has kept countless people (especially women) from strength training. We systematically dismantle this myth by exploring muscle protein synthesis, the Fat-Free Mass Index, and the biological limitations on natural muscle growth. You'll understand why those powerlifters look the way they do (hint: it's not just the lifting) and why strength training becomes increasingly crucial as we age to combat natural muscle loss.

Think a thousand crunches will carve out a six-pack? We expose the truth about abdominal definition, explaining how genetics determine your ab structure and why body fat percentage—not exercise selection—determines visibility. For those chasing visible abs, we provide realistic body fat targets and effective strategies beyond endless core work.

We also challenge the effectiveness of partial-range exercises and isometric movements that dominate many fitness classes. Learn why full-range compound movements deliver superior results for joint health, functional strength, and efficient training outcomes. Finally, we make a compelling case for why stretching should never be optional, explaining how proper flexibility work prevents injuries and enhances performance.

Transform your approach to fitness with evidence-based strategies that actually work. Subscribe to Squats and Seances on your favorite podcast platform and follow us on social media @SquatsandSeances to join our community of informed fitness enthusiasts who train smarter, not just harder.

Interaction among Skeletal Muscle Metabolic Energy Systems during Intense Exercise - PMC

Effect of testosterone on muscle mass and muscle protein synthesis - PubMed

Effects of range of motion on muscle development during resistance training interventions: A systematic review

Stretching and injury prevention: an obscure relationship - PubMed

Fat-Free Mass Index in Users and Nonusers of Anabolic-Androgeni

Send us a text

Your voice matters and I would love to connect with you! If you feel called to contribute to this growing community please reach out. You can email topic ideas, suggestions for interviews, and feedback to venessa@squatsandseances.com.

You can find new episodes of Squats & Séances on all major podcast platforms and the adjacent vlogcast on my YouTube channel. Below is a link to episode 1: https://youtu.be/AGFv9lsJlR0

Find and follow me on social media @squatsandseances (IG, FB,TT)

Until the next time may you continue to live well, embrace authenticity, question everything, and of course, stay gritty.