We should all know better than to swear off carbs and sign on to a punishing fitness routine all because #January. But tune into any social media channel this time of year, and you might think you can’t pass go without a fresh start, or new cure-all fitness tips to try.
To be clear: There’s no shame in goal setting—we’re so here for that (and have a brand new in-app feature to help you reach your goals sustainably)! The thing is, it’s all too easy to scroll into a toxic corner of the internet when it comes time to set our intentions.
The main problem with getting fitness advice from random peeps on social media, warns Mary W., instructor and social media manager at obé Fitness, “is that some individuals are not certified in the areas they are speaking about, meaning they have not studied the subject or obtained certifications to back their advice.” Eek.
In other words, many of the influencers telling us to sweat like this or eat like that are simply doling out receipts for what’s worked for them. While sound on paper, this can bring us into some pretty tricky territory.
First off, we just don’t know what habits are happening off-camera and how they contribute to the results we see online. Mary’s other concern here: “Every body is different, and not all fitness advice is universal.” Amen!
Why Random Wellness and Fitness Tips Are a Disaster Waiting to Happen
Worst case scenario when you embark on a new wellness journey isn’t just wasting your time or money on a solution that doesn’t work. Harm can also be done to both the body and mind, says Mary, who’s been burned before.
Exhibit A: When testing out the trendy 12-3-30 method, which calls for walking at a treadmill incline of 12 at 3 miles per hour for 30-minute spurts to optimze fat burn, she “found it extremely difficult to maintain consistency because of the strain it puts on the lower back.” Ouch.
Social media fitness advice that’s not so sound can also chip away at your mental health by promoting unrealistic expectations, fostering unhealthy comparisons, and spreading misinformation that encourages unsustainable practices—all of which can make your best efforts all for naught.
“Perfectly curated transformations and the ‘no-excuses’ mentality can lead to guilt, anxiety, and obsessive behaviors like overtraining or restrictive dieting,” Mary warns, adding that focusing on looks versus health—as one does when they take fitness advice from someone simply because they look the part—can get in the way of what your body really needs to meet your personal goals. (Not a great situation!)
Another potential outcome is working out in futility: “One of the biggest misconceptions I see on social media is the idea that you can target specific areas of your body for fat loss,” Mary says. The truth: “While strength training can help bring definition to your body, overall fat loss is primarily determined by diet,” she says.
At the end of the day, any marketing language that preys on specific body insecurities is likely being used to lure customers to paid products. Sure, sometimes we do have to invest in good advice, services, products, facilities, and consumables to achieve certain fitness results. But it’s not like there’s one way or the highway: There are bad, better, and worse places to put your money when self-improvement is your goal.
If Advice Is Iffy, Ask Away!
To help stay on a smart course when encountering potential solutions online, go ahead and ask yourself:
- Does this seem too good to be true or feature extreme claims?
- Does this come from a reputable source?
- Is the advice based on personal experience (boo!) or backed by scientific evidence (woo-hoo!)?
- Is this advice tailored to my individual needs?
- Does it promote a healthy, sustainable relationship with exercise and eating?
- Does it include warnings about potential risks?
- Is the “expert” promoting a product or service?
“These questions can help you determine if the tip is safe and science-based,” Mary says.
Hot Tips on Solid Sources
Take it from a pro health reporter: We can’t all be fact-checkers! But there are ways to look under the hood of advice you encounter online. For starters? “Remember that trends on social media are often more about going viral and reaching big audiences than being accurate,” Mary says.
Experts with a Certified Personal Trainer (CPT) certification from National Academy of Sports Medicine (NASM) or the American Council on Exercise (ACE), or the initials “RD” (for “registered dietitian”) after their name are generally considered the most trustworthy. University websites and government-run health portals like Health.gov also offer evidence-based recommendations, Mary notes. The same goes for experts who partner with your favorite fitness apps. (We’re biased, but we can be great resources for accurate, research-backed health information!)
A relevant degree in exercise science or nutrition can also hint a source knows what they’re talking about—particularly when they keep advice within their scope of expertise: You don’t want an RD prescribing workouts or a CPT serving up meal plans. But perhaps most importantly, Mary says, “credible influencers promote realistic, sustainable practices and encourage positive, inclusive messaging that supports both physical and mental health.”
Once Mary finds a source she trusts, she likes to go straight to the science to cross-reference new info: A quick Google can surface a primary source like the Centers for Disease Control (CDC), or a peer-reviewed journal like PubMed. She also checks publication dates—smart!—to ensure the information she’s reading is current. After all, the world is changing, and new research crops up every day.
Your Never-Will-I-Ever Listen List!
Mary suggests steering clear of advice or fitness tips from the sources below. Never will you ever take their advice straight up—promise!?
- Fitness influencers with unrecognized certifications from non-reputable organizations
- Self-declared titles like “fitness expert” without formal qualifications
- Those offering unverified online courses, “quick fix” programs, or certifications in rapid fat loss and detox that lack scientific backing
- Influencers claiming to be “nutrition coaches” without proper dietetic qualifications
- Those who rely on personal experience instead of accredited education. “If an individual looks a certain way, it does not always guarantee that you will look like that after participating in their fitness programs or fitness tips,” Mary says. You’ve been warned!
Now that you know where and how to get the most reliable fitness tips, get after it! A fresh start is always just around the corner, any time of year.
READ MORE: How to Practice Body Love If You Don’t Buy into Body Positivity
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