It's always important to separate fact from fiction. But when it comes to fitness, if you want to reach your goals and see results, it is especially crucial to understand what is actually good advice, and what's hearsay. Luckily, Myprotein ambassador and seasoned fitness trainer Cohnan Kotarski is here to expose three common fitness myths, so you don't have to worry about following the wrong tips.
Let's see what he has to say.
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1. Cardio is the Best Way to Lose Fat
We've all heard this one before—cardiovascular exercises like running, cycling, and swimming are touted as the best way to lose weight. However, Cohnan explains that this isn't necessarily the case.
While cardio is known for burning calories, on its own, it doesn't burn as many as you'd think. Achieving a calorie deficit through diet is going to be much more effective than relying on cardio alone. Plus, only using cardio as a weight-loss strategy is totally unsustainable.
When it comes to fat loss, cardio is definitely a great tool you can use but needs to be supplemented with other methods like a proper nutrition plan to really be effective.
2. You Have to Spend Hours in the Gym to See Results
Many believe if you want to achieve your fitness goals, you're going to have to put in hours a week grinding away at the gym. And while it's admirable to go the extra mile, for the average person's goals, this just isn't necessary.
Cohnan explains that committing as little as 30 minutes daily at the gym can make a huge difference. This is a much more realistic goal for many people and will help you from getting overwhelmed and discouraged.
Cohnan puts it perfectly when he says, "It's not about the duration but rather the intensity and consistency."
3. Protein is Best Eaten After a Workout
We all love a good post-workout shake, but that doesn't mean you should restrict a large portion of your protein intake to just after a workout.
Cohnan reveals that eating protein throughout your day is far more effective than only consuming it in large amounts after a workout.
Eating protein consistently throughout the day can help control hunger while limiting muscle breakdown. Cohnan explains that this can lead to faster recovery and fewer muscle breaks. Sounds like a win/win.
With this one, it's about balancing your protein intake to support you throughout the day rather than cramming it all in at once. As they say, slow and steady wins the race.
Take Home Message
There you have it, whether it's about fat loss, workout duration, or protein consumption, don't believe everything you hear. When seeking fitness advice, listen to the experts. Luckily, Cohnan is always here to give it to us straight. Follow these tips to stay on the right track to achieve your fitness goals. You got this.
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Founded in 2004, Myprotein has a long history of fuelling people’s fitness journeys. As the UK’s No. 1 Sports Nutrition Brand and Europe’s No. 1 Sports Nutrition Brand*, our mission is to provide you with reliable, evidence-based information, and our blog features articles from a trusted network of experts across fitness, nutrition and wellness. *Source Euromonitor International Limited; Consumer Health 2026 edition, retail value sales (RSP), all retail channels, 2025 data