There have been so many fitness trends over the decades. But, of course, many have been a complete waste of time and money and possibly even dangerous. The vibrating belt of the 1960s is probably one of the most famous fitness trends that became super popular until people realized it did not work to “jiggle” away unwanted body fat. And then there are also the various extreme diets that have gained popularity, only for those unfortunate people who have tried them to realize they did more harm than good. So read on for some recent fitness trends that we recommend avoiding.
At some point in 2022, some TikTok influencers told their followers to avoid weight training and do exercises like Pilates instead. These influencers claimed that weight training should be avoided because it increases cortisol levels. Therefore, weight training supposedly leads to gaining body fat. However, while weight training does increase cortisol levels, it is only temporary. Chronically high cortisol levels in your body actually lead to unhealthy weight gain.
Biohacking is relatively new, and if you do not know, it can encompass anything from using supplements, chemical injections, implants, and more to basically “hack” your biology in the name of health. Depending on the biohacking method used, it may not be something to avoid altogether. However, it is essential to remember that many biohacking methods are not backed by science and may even be risky to your health.
Juice cleanses, also known as detox diets, supposedly help you lose weight and flush toxins from your body. People who go on a juice cleanse only drink fruit and vegetable juice for a few days to a few weeks. Sure, you are consuming all the nutrients that fruits and vegetables offer, like antioxidants, but this is possibly the only real benefit. You will likely lose weight by going on a juice cleanse, but most will be water weight you eventually gain back. The juicing process breaks down much of the fiber in fruits and vegetables. Consuming low amounts of fiber and a lack of protein during the juice cleanse will leave you feeling hungry and irritable and may lead to muscle loss. If you are trying to lose body fat, a better solution is focusing on retaining and even building muscle because the more muscle you have on your body, the more calories you burn. A diet that includes lean protein, whole fruits, and vegetables is a much better way to achieve fat loss goals.
Several exercise challenges on social media platforms like TikTok focus on doing one exercise for about a month. A few years back, it was the “plank-a-day” challenge, and other challenges have focused on doing just burpees, squats, and other single exercises for a whole month. However, there are a few problems with focusing on just one exercise for a month. The first problem is that it perpetuates the myth of spot reduction. In other words, if you are trying to get in shape, you should focus on your whole body instead of just a single area of your body that you consider a problem area. Another problem with these challenges is that working out the same area of the body every day for a month can lead to overuse injuries in the area you are working out.
The apple cider vinegar diet, or the apple cider vinegar “detox,” as some call it, started gaining popularity sometime in 2017 and has remained a popular method for losing fat. However, most research points to using apple cider vinegar for weight loss as unreliable. Consuming apple cider vinegar may help to reduce appetite, but the reason why is that it may cause nausea. In addition, since apple cider vinegar is very acidic, it may also cause throat irritation if you drink it in large amounts.
Waist training was made popular by various celebrities like the Kardashians. The idea is that wearing the waist training garment around your midsection will help reduce body fat in that area and make the midsection area slimmer overall. However, there has been quite a lot of research on the effectiveness of waist training, and most research points to it being a trend you should steer clear of. Not only does waist training not give lasting results in reducing body fat or size, but wearing waist trainers for extended periods can also cause internal organ damage, breathing problems, and digestive issues.
Like waist training, people use many other things hoping it will be a shortcut to achieving their fitness goals. This can be anything from sweat suits to untrustworthy weight loss supplements. However, the best way to achieve and maintain the desired results is by forming and maintaining good daily habits that consider a realistic workout routine and healthy diet.
Sources:
Hatoum, Ryan (2018, April 24). Using a juice cleanse to slim down for a big event? here's a better ... (n.d.). Retrieved April 12, 2023, from https://www.uclahealth.org/news/using-a-juice-cleanse-to-slim-down-for-a-big-event-heres-a-better-alternative
Katherine Zeratsky, R. D. (2022, April 29). Can apple cider vinegar help you burn fat? Mayo Clinic. Retrieved April 11, 2023, from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/apple-cider-vinegar-for-weight-loss/faq-20058394#:~:text=Apple%20cider%20vinegar%20isn't,scientific%20support%20for%20these%20claims.
MediLexicon International. (n.d.). Do waist trainers work?: Benefits and risks. Medical News Today. Retrieved April 11, 2023, from https://www.medicalnewstoday.com/articles/do-waist-trainers-work#risks
Robert H. Shmerling, M. D. (2020, October 29). Apple Cider Vinegar Diet: Does it really work? Harvard Health. Retrieved April 11, 2023, from https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703#:~:text=In%20all%2C%20the%20scientific%20evidence,excess%20weight%20is%20not%20compelling.
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