12 Health and Fitness Mistakes You Don't Know You're Making

by Michael Matthews

If you've ever felt lost in the sea of contradictory training and diet advice out there and you want to know the truth behind 12 of the most common, and most harmful health & fitness myths out there...then you want to read this book.

Let me ask you a few questions.

* Do you believe that your genetics are preventing you from making great gains in the gym?

* Do you do certain exercises because they're supposed to "shape" your muscles?

* Do you stretch before lifting weights to prevent injury or increase strength?

* When doing cardio, do you shoot for a "target" heart rate zone to burn the most fat possible?

If you answered "yes" to any of those questions, you're in good company as most people do the same. But here's the kicker: There's NO science behind any of it. Quite to the contrary, however, science actually disproves these things.

Thanks to the overwhelming amount of fitness pseudo-science and lies being pushed on us every day by bogus magazines and self-styled "gurus," it's becoming harder and harder to know how to get in shape.

Well, this book was written to debunk some of the most common and harmful myths in the health and fitness industry, and teach you what you really have to do to get lean, strong, and healthy.

Genres: Health, Fitness, Self Help, Nonfiction

41 pages, ebook

First published August 12, 2012

About the author

Hi,

I’m Mike and I’ve been training for nearly a decade now.

I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.

I’ve helped quite a few people achieve their health and fitness goals, and at their urging, I am sharing what I’ve learned and know works here in this website, and in my books.

So if you’re looking to get in shape and look great, then I think I can help you. I hope you enjoy my website and books, and feel free to contact me with any questions or suggestions and I’ll do my best to help.

Sincerely,

Mike

http://www.muscleforlife.com/

Reviews

[Simon · Rating 5 out of 5]

All i can say that its a shame that there are people that will never come across a book like this and when i say book, i mean the Author.
Its not only that the book is very informative but even more telling, the Authors passion in wanting to help people.
Its funny, Its always the ones who want to help people without expecting anything back who are the real experts, the knowledgeable ones, who are the only ones i would ever take advice from when it comes to health and fitness. This Author deserves a of respect

[Jenny Martin Bollheimer · Rating 5 out of 5]

This book answers all the questions one would have concerning building muscle and losing fat. It’s written with simple approach and is easy to understand. It lines up with much of my beliefs as well which assures me that a lean physique is truly possible even at my age of 46.

[Alicia Wilson · Rating 5 out of 5]

The book “12 Health and Fitness Mistakes You Don’t Know You’re Making” offers an eye-opening journey into the hidden errors many people commit while chasing wellness goals. The author skillfully uncovers everyday habits—like overtraining, skipping rest days, or relying too heavily on fad diets—that often go unnoticed but significantly affect health. What makes the book engaging is its conversational tone, practical advice, and relatable examples that make readers pause and reflect on their routines. It’s not just about correcting mistakes but also about understanding how small, consistent changes can yield long-term fitness benefits.

Another standout aspect of the book is how it balances scientific insight with real-world applicability. It doesn’t overwhelm the reader with complex jargon but presents clear, evidence-based strategies that can easily fit into any lifestyle. The author also touches on mental health, stress management, and focus areas that are often neglected in traditional fitness guides. Interestingly, there’s a mention of how supplements or treatments like ADHD medication releaf might impact motivation and energy levels during workouts, suggesting a possible link between mental clarity and physical performance.

Overall, “12 Health and Fitness Mistakes You Don’t Know You’re Making” feels like a wake-up call for anyone stuck in repetitive fitness cycles without seeing progress. It’s a guide that encourages readers to listen to their bodies, rethink their routines, and make smarter choices rather than harder efforts. The inclusion of modern topics such as nutrition psychology, rest optimization, and even insights related to ADHD medication releaf gives the book a contemporary edge that appeals to both beginners and seasoned fitness enthusiasts. It’s informative, easy to read, and might just be the reset your health journey needs.

[Helen Robare · Rating 5 out of 5]

First of all, I am NOT a fan of exercising but I do it for my health. That being said, this book was very helpful. I learned that longer is not necessarily better for your body. I learned that eating sensibly means "everything in moderation" and that some exercises are better than others. I also learned that the magazines are a waste of money, that genetics do NOT stop you from building muscles. There are a lot of gems in this book about exercising and dieting that are useful to both men and women (another reason why I'm glad I bought this book).

If you want a quick, informational read with useful advice, then read this book. It's amazing.

[Angela · Rating 4 out of 5]

A friend recommended this to me as I'm starting to try to get into focusing on my fitness & health. I thought the book was beneficial in addressing many of my thoughts on health and fitness being myths. It makes me feel better that when I do those things, they aren't detrimental in my journey. A good book for beginners.

[Bella · Rating 3 out of 5]

So many myths busted

This book gives a glimpse of popular myths regarding health and fitness. Author also explains the science behind. At the end of the day, you will know the truth behind all the fitness myths.

[Sonja · Rating 3 out of 5]

cute little book. The 2 things I took from it is it doesn't really matter what you eat - you're losing weight when you consume fewer calories than you expel and you might have a six-pack. You will see it when body fat is under 12% for men and under 20% for women.

[Dorothy Scott · Rating 4 out of 5]

Informative

I felt the book had a lot of valuable information. Sometimes it’s difficult to make sense of all the information, especially when it contradicts what you have previously been told. Informative.

[Steve Campise · Rating 3 out of 5]

Some good info

Some good information and tips in the beginning but the end of it is just trying to lure you into buying another book.

[Francesco Chemolli · Rating 3 out of 5]

Easy read, gets to the point

The book gets straight to the point and debunks several myths. Won’t spoil the ending, but the message is quite loud and clear

[Martin · Rating 4 out of 5]

Well written, great advice that is easily implemented.

[Angie · Rating 5 out of 5]

good read

Good read. I’m m a little confused on fasted training, because you’re also recommending an pre- and post-workout meal, which would be the opposite of fasted training.

[Erin Boggs · Rating 5 out of 5]

blows myths out of the water

Very easy to understand and very useful to help with the journey of weight loss when you feel overwhelmed with bad information

[August · Rating 5 out of 5]

Great Book!

This book is full of good info and i recommend it. I think this can help people quite a bit!

[Sam · Rating 2 out of 5]

This was free, and if you know me, then you will know how hard I find refusing a free book!

Anyway, it's written so that readers without a scientific background will understand what is being said. The information is not entirely new, but it does explain a few myths relatively well.

If you are serious about health and fitness, you probably already know the contents and if you are new to it, some of the wording will leave you perplexed. I certainly had to google (other search engines are available) BCAA supplements, when the author recommended using them. To be honest, that rather put me off this book (the recommendation to use a supplement, rather than having to find out what something means), the only supplements that I want to use are multi-vitamins.

[Carsten Grimm]

Excellent. Finally. A well-considered discussion of the BS and broscience of building muscle and training effectively.

As a psychologist and promoter of healthy-science-consumption (!), I was thrilled to see no less than 84 citations and references to actual peer-reviewed articles on this area of sports science.

Not only that, Mike doesn't simply cherry-pick references to support some dogmatic idea, no, he does an entirely credible job of presenting you with the for-and-against research around each of the 12 myths of building muscle and losing fat.

Bravo Mike. I think you lend an entirely necessary helping hand to the out of control fitness-hype industry. I only wish I'd discovered your work sooner.

Carsten Grimm
No-longer hard-gainer.

[Sam · Rating 2 out of 5]

This was free, and if you know me, then you will know how hard I find refusing a free book!

Anyway, it's written so that readers without a scientific background will understand what is being said. The information is not entirely new, but it does explain a few myths relatively well.

If you are serious about health and fitness, you probably already know the contents and if you are new to it, some of the wording will leave you perplexed. I certainly had to google (other search engines are available) BCAA supplements, when the author recommended using them. To be honest, that rather put me off this book (the recommendation to use a supplement, rather than having to find out what something means), the only supplements that I want to use are multi-vitamins.

[Katarina Nolte · Rating 5 out of 5]

This is an interesting book written by a guy who looks like he knows what he is talking about.

It was possible to find plenty of info on health and fitness a couple of decades ago if you knew where to look and who to talk to.

The author describes health and fitness forums as “a land ruled by broscience and idiocy”, which is unfortunately true for the most part.

We learn what “broscience” is. ... Book Review: 12 Health and Fitness Mistakes You Don’t Know You’re Making By Michael Matthews | Katarina Nolte
https://katarinanolte.com/WordPressBl...

[Hannah Scott]

If you've ever tried to get lean and toned and have followed research, you NEED to read this. Who knew there are so many lies on the internet?! It makes you question how it's still legal.
This guy is brilliant; he does exactly what he says he's going to which is: teaching others the simple, truthful formulae for weight loss and building muscle, backed by REAL science. This book is all about busting all the common myths we are dragged down by today and should be retitled "the unhappiness hoover" or "the secret to being happy AND lean". It's so worth a read whether you feel you're a nutritional expert, a complete beginner or if you just want to be educated via science. Well done Michael!

[Dee Renee Chesnut · Rating 3 out of 5]

This was free when I downloaded it to my Nook, and I thank Barnes and Noble for the opportunity to read new-to-me authors at no charge.

Matthews' information is current and timely for those of us who have not worked out for a few years as new research disproves myths such as stretching before workouts and low-intensity is fat-burning. He calls these twelve mistakes twelve myths and covers the information in less than 58 pages. This book promotes others he has written.

I recommend it to other readers who have an interest in this subject.

[Danielle Robling · Rating 5 out of 5]

Excellent information everyone needs to read about! I love how you break down all the garbage that is out there that everyone believes just because someone that looks the part says it. If only everyone would read this, we would have a lot less excuses and a lot more people doing the right thing to get fit. I read this book in an hour and plan on reading it again and sharing it with anyone who asks me about fitness. Thank you for sharing this with the world, I look forward to reading your other books!

[Anadyr21 · Rating 1 out of 5]

Truthfully, this book was mostly useless. These weren't so much mistakes, as they were misinformation that's told to the average person. Maybe it's me, but the title implied that by not making these mistakes, you could improve your fitness. And a good 30-40% of the book is shilling for the author's other books.

Maybe this is useful to someone who doesn't have the first clue about losing weight (which seems unlikely). This book is a complete waste of time, though, luckily, its very short. There's no need for anyone to ever pick up this book. Really.

[Terri Blumberg · Rating 5 out of 5]

Great Short Book. I ordered Thinner, Leaner,Stronger and The Shredded Chef and cannot wait to read them. I recently started to get into shape after MANY years of self abuse and neglect. I hired a personal trainer and them moved on to a Krav Studio. But nutrition advice is my next step. After looking into many different avenues Michael Matthews approach seems like it will fit. I hope so. He seems straight to the point and no nonsense. I also found only good reviews for him.

[Christine · Rating 4 out of 5]

I really enjoyed this book. Backed by science and not mumbo jumbo Michael has unmasked the truth about the fabled diet industry.
If your scratching your head wondering why the tried and tested diet methods in magazines aren't working for you, I would recommend you read this book and throw out the magazines.
For those of you that like me, love the science, Michael has provided the clinical trials and studies that allow you to further advance your knowledge.

[Kelcey]

Great information in a very short and easy download. Mike is realistic when talking about controversial topics such as drinking and dieting, eating at night, and the "slow metabolism" myth. There are things I have read in this download that I have not seen anywhere else. Definitely a recommended read

[Melanie · Rating 4 out of 5]

I got this as a free download and pretty much had heard what he had said before, but he give good reasoning on the myths. I do quite a bit of reading on the subject of fitness. I do like his approach, and ordered Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body for my iPhone.

[Daniel Bradshaw · Rating 2 out of 5]

Great source of Info they a quick sales pitch

I got really into this book offered a lot of good information. All facts where cited from peer reviewed articles and research. And just when you thought it was the best stuff you have ever read, you get pitched supplements. It was a trick that he even talked about in the book.

[Ellen · Rating 2 out of 5]

Credibility

I appreciate the straightforward approach Michael takes in his presentation. He provides some great information that seems solid. I would have found the info on supplements much more credible if he didn't end up pushing his own supplement brand for a designer price. I would welcome someone that would tell us about great, inexpensive supplements already on the market.

[Katie · Rating 4 out of 5]

Its good to read and clarify certain myths that get regurgitated time and time again. There are some good pieces of information and advice but as others have said, the promotion of supplements is a little scary. Although definitely worth a read, especially for newbies.

[Prester J · Rating 4 out of 5]

This book is helpful. Much of the information is identical to other sources I've read over the past few years while trying to get back into shape.

All-in-all it's an easy-entry resource for anyone trying to get handle on the basics of the "Fitness Science" movement (for lack of a better phrase).