Over the years, we have learned a lot about health and fitness. Many of the things that we were told when we were younger are now known to be wrong. One example of this is the idea that if you want to get lean, do cardio, if you want to get bulky, lift weights. Another example is the idea that lifting heavy weights for low reps will make you stronger and add muscle mass, while lifting moderate weights for high reps is ‘toning’.
These health and fitness ideas are misguided, and they came from the way that bodybuilders, when they were preparing for a contest, would lift lighter weights because they were running a calorie deficit and didn’t have the energy to lift heavy weights.
The truth is that if you want to be healthy you need to lift weights and do cardio. Both of these are things that will improve your health and your body composition, and will help you to lose weight if you need to. Cardio is good for your heart, and resistance training is good for building bone density and improving your muscle mass. Both will help you with general fitness, making you better able to cope with the challenges of the day.
A lot of diet advice that gets thrown around is outdated too. The idea that fats are bad, for example, comes from decades old studies that have since been shown to be inaccurate. If you eat a diet that includes plenty of protein, some complex carbohydrates and some fat, then you will be fine, and you will get most of the nutrition you need on a daily basis. Even sugar isn’t going to do you a lot of harm if enjoyed in moderation.