3 common fitness myths silently killing your progress

Fix these and change everything.

Most people we meet at BSC arrive feeling like they’ve tried it all. They’ve slogged it out in commercial gyms, signed up to bootcamps, calorie challenges, even couch to 5K. And still no real change. They think it’s them. That they’re lazy, inconsistent, undisciplined. But that’s not the truth.

The real problem? They’ve been fed the same old fitness lies for years. Lies that waste energy, damage confidence, and keep people stuck in a loop of frustration.

So let’s clear the noise. Here are three myths that need binning if you want progress that actually sticks.

#1 Fat Turns Into Muscle: The Myth That’s Kept People Stuck in Fat Loss Limbo for Years

We hear this one weekly: “If I just lose the fat, it’ll turn into muscle, right?” Wrong. But it’s not your fault for thinking that. It’s one of the most common lies in fitness. And the problem is, it messes with your whole mindset. Because if you think fat magically turns into muscle, you end up waiting. Waiting to lose enough weight. Waiting to feel lean enough. Waiting to feel “ready” to train properly.

We had a member who believed just that. She’d done bootcamps, cleanses, cut carbs, all in the hope that once the fat dropped, the muscle would show. But it never did. Because she never gave herself permission to train for strength. She thought that came after the fat was gone. When we showed her how fat loss and muscle gain are two totally separate things — and that you can build strength now, at any size — her whole approach shifted. She stopped chasing the scale and started chasing progress.

Here’s the truth. Fat doesn’t become muscle. You lose fat. You build muscle. And both matter if you want to look and feel different in your skin. This is why at BSC, we don’t wait. We get you stronger, fitter, more capable from day one. Because waiting around to “earn” the next step is just another way of staying stuck.

#2 Carbs Are Bad For You: The Lie That’s Made People Fear Food and Wreck Their Energy

This one’s ruined more dinners than we can count. The fear of bread. The guilt after a bowl of pasta. The idea that eating carbs after 6pm means instant failure. We’ve seen it too many times — busy parents skipping meals all day to “save calories,” then collapsing into a binge later. People training three to four times a week but terrified to eat enough to recover.

There’s this lie that carbs are the reason you can’t lose weight. But here’s the thing — they’re not. In fact, when you cut carbs too low, your energy drops, cravings go through the roof, and you end up overeating anyway.

One member told us she used to weigh out 10 grams of rice at dinner. Ten. Grams. That’s not a health plan. That’s punishment. When we coached her through fuelling around her training — not just restricting — she started seeing the scale shift and her clothes fit better within weeks. She stopped fearing food. She stopped fearing herself.

Carbs aren’t the issue. Confusion is. And the fitness industry has made a fortune off that confusion.

#3 There’s a Wagon to Fall Off: The Mindset Myth Doing More Damage Than Any Missed Workout

This one’s the hardest to unlearn. Because it’s deep-rooted in how we think about health. That it’s all or nothing. That if you miss a workout, eat off plan, or take your foot off the gas for a week… you’ve ruined everything.

We’ve seen people feel deep shame for “messing up.” Not just guilt. Shame. Like they’re broken. Like they can never get it right. We had a member who used to restart every Monday. Then beat herself up by Thursday. Now she trains three times a week, eats in a way that fits her life, and never thinks about “starting again.” Because she’s not chasing perfect anymore — she’s chasing better.

Here’s the truth. There is no wagon. There’s just life. Work, kids, stress, travel, birthdays. You can’t pause life every time you want to make progress. Equally, you can’t pause progress every time life gets messy. At BSC, we build your plan to fit your life — not the other way round. Because real results don’t come from being perfect. They come from not giving up when things aren’t.

Final Word

None of these myths help people get stronger, leaner, or happier. They just create more noise, more pressure, more shame. So we’re done with them.

If you’re ready to ditch the fluff and learn the truth about how your body actually works… Click the link to book a free 20-minute discovery call. We will help remove the confusion, create plan that fits with your life and current frustrations.