FA40 #007: 5 Lies The Fitness Industry is Telling You (here’s what actually works)

Let’s be real… the fitness industry is a mess.

Every day, you’re hit with BS claims like:

“This ONE exercise will melt belly fat!”

“Try this weird diet trick for instant fat loss!”

“Buy this magic supplement—it’s the key to your dream body!”

It’s all noise. And it’s keeping people stuck.

So today, I’m cutting through the nonsense.

Here’s what ACTUALLY works when it comes to fat loss, muscle building, and long-term health.

LIE #1: You Need a “Special” Diet to Lose Fat

THE TRUTH: Fat loss comes from a calorie deficit—not keto, fasting, or some “superfood.”

You can eat carbs and lose weight. You don’t need to cut out your favorite foods.

And the real best diet? One you can actually stick to for life.

So instead of all the BS, do this: to do these two things instead:

Focus on protein, whole foods, and portion control. 

Create a slight calorie deficit and stay consistent.

LIE #2: More Cardio = More Fat Loss

THE TRUTH: Strength training is FAR more effective for fat loss than endless cardio.

Running for hours won’t “burn off” bad eating habits. Cardio is good for heart health—but not the best tool for body composition. And as we know, more muscle = a faster metabolism (aka you burn more calories at rest).

So this is what you should do instead:

Lift weights 2-4x per week (focus on compound movements).

Walk daily (NEAT activity burns more calories than a treadmill session).

LIE #3: You Have to Train Every Day to See Results

THE TRUTH: You can get in great shape with 3-4 solid workouts per week.

More isn’t better—better is better, and recovery is just as important as training. Intensity > frequency. Train hard, recover well, and results will come.

So this is what you should do instead:

Train smart, not just hard.

Aim for 3-4 quality sessions per week > 7 half-assed workouts.

LIE #4: You Need Supplements to See Results

THE TRUTH: 99% of supplements are unnecessary. 

Fat burners? Useless. BCAAs? Pointless if you eat enough protein. Detox teas? Scams.

The only supplements worth considering?

Protein powder (if you struggle to hit protein goals).

Creatine (for strength & performance).

Fish oil/Vitamin D (if you have deficiencies).

Everything else is nonsense.

LIE #5: You Have to Be Perfect to Make Progress

THE TRUTH: Consistency beats perfection—every time.

The all-or-nothing mindset keeps people stuck. One missed workout won’t ruin your progress. One “bad” meal won’t derail you.

Instead:

Focus on progress, not perfection.

Aim for 80% consistency—that’s all you need.

The Bottom Line:

The fitness industry wants you confused—because confused people spend money.

But the truth? Getting in shape is simple.

You need to eat enough protein & be mindful of portions.

You should strength train & move daily.

Your body will thrive off of sleep & recovery.

And most importantly, stay consistent.

No gimmicks. No nonsense. Just the basics done well.

Let’s keep making progress,

Coach Craig

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