Myth #1: “More cardio equals more fat loss.”
Cardio has its place, but it’s not the magic bullet for fat loss that many believe. While it burns calories during a session, strength training creates a more lasting impact on your metabolism through something called EPOC—Excess Post-Exercise Oxygen Consumption. This afterburn effect means your body continues to burn calories even after you’ve left the gym.
In fact, researchers at the University of New Mexico have shown that resistance training produces a significantly higher EPOC effect compared to steady-state cardio. This makes lifting weights a far more efficient long-term strategy for fat loss and metabolic health.
Myth #2: “If you’re not sore, it didn’t work.”
That day-after soreness—also known as DOMS (Delayed Onset Muscle Soreness)—is often misinterpreted as proof of a “good” workout. But soreness is simply a response to unfamiliar stress on the muscles, not a reliable indicator of progress.
According to the National Academy of Sports Medicine, consistent progression and proper form are the keys to results, not discomfort. In fact, chasing soreness can actually backfire by increasing injury, risk, and delaying recovery. At Kaeos, our trainers focus on progression and performance, not punishment.
Myth #3: “Lifting heavy makes women bulky.”
This one persists more than it should. The reality is, women don’t produce enough testosterone to gain large muscle mass naturally. What lifting heavy does is build lean muscle, increase metabolism, and help create the toned, defined look many women are after.
The American Council on Exercise (ACE) emphasizes that strength training is one of the best tools for improving body composition, preventing osteoporosis, and promoting overall health, especially for women over 40. Far from bulking you up, it actually shapes and strengthens your body.
Myth #4: “Changing your workouts constantly ‘confuses’ your muscles.”
The idea of “muscle confusion” is more marketing gimmick than science. Muscles don’t get confused—they adapt. And adaptation is exactly what you want. But for that to happen, your workouts need to follow a structure that includes progressive overload—gradually increasing the challenge through weight, reps, or time.
Research published in the Strength and Conditioning Journal supports this concept, stating that consistent, progressive programming is far more effective than constant variation. At Kaeos, our trainers use tools like Oxefit to track real-time data—so you’re always progressing in the right direction, not just switching things up for the sake of novelty.
Myth #5: “You can out-train a bad diet.”
You’ve probably heard it before—and it’s true: abs are made in the kitchen. Exercise is powerful, but without proper nutrition, it can only do so much. Weight loss and body composition are primarily driven by what you eat.
According to the Academy of Nutrition and Dietetics, nutrition accounts for 80% or more of your weight loss success. That’s why our coaching at Kaeos includes lifestyle guidance—not just workouts. We help you make sustainable changes inside and outside the gym.
Why a Personal Trainer Helps You Cut Through the Noise
The internet might have a million tips, but you only need one plan: the right one for your body, your goals, and your lifestyle.
That’s what our coaches deliver at Kaeos.
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No guesswork.
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No misinformation.
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Just expert guidance, tailored support, and a clear path forward.
Whether you're just getting started, trying to break through a plateau, or returning after time away, a personal trainer is the fastest way to stop spinning your wheels—and start seeing results.