“The fitness industry doesn’t want you to think for yourself—it thrives on your confusion.”

The fitness world is too loud. Too loud and too shady. It screams promises of quick fixes, miracle hacks, and shortcuts to the body of your dreams—while hiding the truths you need to know in the shadows, so you keep buying.

The fitness industry thrives in the dark corners of misinformation, preying on your insecurities and selling you false hope disguised as solutions. And here you are, caught in the rain without an umbrella, wondering if you’re doing everything wrong.

It’s time to cut through the noise and shine a light into those shadows. Let’s take a hard look at five of the most persistent fitness myths, strip away the lies, and uncover the truth—no matter how uncomfortable it might be.

Myth 1: You Can Spot-Reduce Fat

The fitness industry loves to sell you lies. From "fat-burning" creams to programs promising to shrink your waistline with targeted exercises, they prey on your frustration with stubborn areas of fat. But here’s the truth: the only way to reduce fat in a specific area is with a cold, sharp knife—and that’s not fitness.

Your body decides where to burn fat, and it doesn’t care about the creams you rub in or the endless crunches you do. Fat loss is a systemic process, influenced by genetics, overall body composition, and—most importantly—your behaviors.

Instead of chasing the fantasy of spot reduction, focus on building the habits and skills of someone who is leaner. What are you eating? How are you eating? Are your actions aligned with your goals? We give you these tools and many more in our ebook and free, 100% online 2-week nutrition workshop.

Strength training and full-body workouts help support fat loss by building muscle and boosting metabolism, but they’re just one piece of the puzzle. Fat loss starts with creating consistent behaviors in the kitchen, not just the gym.

The industry wants you to keep buying false solutions. Don’t fall for it. Focus on the habits that matter—and start creating the change you’re looking for.

Myth 2: Carbs Make You Fat

Carbs are the villain of every trendy diet. Social media screams at you to cut them out if you want to lose weight. And maybe you’ve bought into that nonsense, turning down bread like it’s poison.

Let’s clear this up: carbs don’t make you fat. Eating more calories than you burn does.

The truth is, carbs are fuel. Without them, your workouts suffer. Your recovery slows. Your body lacks the energy it needs to move, think, and perform. The problem isn’t carbs—it’s the type of carbs you choose.

In The Prescription Game, we emphasize complex carbs—whole grains, veggies, and legumes. These are the carbs that power your body without sending your blood sugar on a rollercoaster. Cutting carbs might work short-term, but a life without pasta or potatoes? That’s not sustainable.

Stop fearing food. Learn how to use it.

Myth 3: Lifting Weights Will Make You Bulky

This myth isn’t just misinformation—it’s often the excuse people hide behind to avoid strength training. And let’s be honest: lifting heavy weights can feel intimidating. You don’t know if you can handle it. You’re worried you’ll get injured.

Here’s some good news: for most beginners, lifting weights is safer than you think. Strength training, done right, is one of the most controlled and effective ways to train your body. It’s not about how much weight you can lift today—it’s about starting where you are and progressing with proper technique. And you don’t have to do it alone. We’re here to help and offer insights when you need them.

Now, back to the myth. Getting bulky isn’t something that happens by accident. There are plenty of people out there spending years lifting heavy, eating in precise calorie surpluses, and tracking every gram of protein—all in pursuit of adding size. Even with that level of discipline, bulking is hard. It’s not for those who want—it’s for those who can.

What you will get from lifting weights is a stronger, leaner, more resilient body. Strength training builds muscle, boosts metabolism, and protects your joints, making you better at everything from hiking to running to everyday movement.

The workouts in Lunchbreak are designed to help you start lifting with confidence, whether you’re a beginner or looking to refine your skills. You won’t get bulky by accident—but you will get stronger.

Myth 4: More Is Always Better

You think more workouts mean better results. If you’re not grinding every day, you’re slacking, right? That’s a lie.

More isn’t better. Smarter is better.

This is why we encourage personal training and coaching over generic programs and templates. Training smarter means understanding your unique needs, goals, and limitations—and that requires getting to know you. A one-size-fits-all plan might sound appealing, but it won’t account for your recovery, your schedule, or your individual progress.

Pushing your body to the brink every day will only break you. Overtraining leads to fatigue, injuries, and burnout—and then you’re stuck on the sidelines, wondering where it all went wrong.

Our Lunchbreak ebook teaches balance: short, effective workouts paired with proper rest. Rest days aren’t lazy—they’re essential. They let your muscles rebuild, your mind reset, and your progress thrive.

You can keep running yourself into the ground—or you can learn to work smarter, recover stronger, and build a plan tailored to you.

Myth 5: Cardio Is the Only Way to Lose Weight

You think hours on the treadmill are your ticket to weight loss. Cardio feels safe. Comfortable. Familiar. But it’s not the whole answer.

Cardio burns calories, sure. But here’s the catch: if you’re married to cardio, you’ll plateau. The only way forward is to go faster, longer, or both—and eventually, unless you’re a rocket, you’ll run out of steam. Cardio alone isn’t enough to sustain progress because it doesn’t build the muscle you need to boost your metabolism and burn fat long after your workout ends.

That doesn’t mean cardio is useless. Far from it. Cardio is a powerful tool, but it needs to be used for the right reasons. It’s a cornerstone of improving conditioning—training your body to work more efficiently to boost fitness and athletic performance—and capacity, which is your ability to produce power across a variety of time frames and physical demands.

In Lunchbreak, we combine strength training with cardio to maximize results. Together, they create a program that burns fat, builds muscle, and improves your overall performance. Cardio alone won’t get you there, but when combined with strength training, it’s a force multiplier.

If you’re stuck logging endless miles, it’s time to rethink your approach. Balance is the key to progress.

The Bottom Line: Open Your Eyes

The fitness industry thrives on myths because myths are easy to sell. They promise shortcuts and results without effort, preying on your insecurities and frustrations, hiding the hard truths in the shadows.

But you’re smarter than that. It’s time to open your eyes and stop letting the industry fool you.

We aim to be the light that cuts through the shadows where others hide their lies. We’re here to shine the truth—even when it’s not what you wanted to hear. Because progress doesn’t come from fairy tales hidden in the dark. It comes from confronting reality, understanding your body, and building sustainable habits.

Cut through the noise. Stop chasing lies. Start thinking critically about what you truly need to succeed.

Fitness isn’t about quick fixes. It’s about building something real, something lasting, something you can own.

Are you ready to face the truth and take control of your journey?