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It's crazy for me to think, but I've been in the coaching world for over a decade now!

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It's literally the only job I've ever had, unless you count selling credit-building cards for less than a day when I first moved to London in 2015.

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I've told that story before, and it's bloody hilarious 😂 If you don't know it, msg me, and I'll share the details.

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The point I'm trying to make is that I've seen and heard 95% of what there is to experience in this brilliant but equally bat shit crazy industry has to serve up.

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Every few weeks, I hear another wild theory about health and fitness.
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Some are harmless.

Some are laughable.

Some make me wonder if the person saying it has ever set foot in a gym.

But as much as I like to have a laugh and a joke with you, a handful of these wild theories do real damage. They hold people back, waste time, create false expectations, and steer them toward the stuff that simply doesn’t work.

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After coaching for over a decade, counting sooo many reps in my head, endless mistakes, comebacks, and breakthroughs, I’ve narrowed things down to the most common myths that refuse to die.

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So, I thought, what better way to start the final month of 2025 than with some of the things you NEED to avoid in 2026.

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Let's clear out this BS once and for all!

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Let’s get into it.

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Myth 1: Muscle turns into fat when you stop lifting

This one refuses to die.

Muscle and fat are two completely different tissues. They cannot convert into one another.

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When you stop training, muscle simply shrinks due to atrophy.

Fat increases if calorie intake rises and activity drops.

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That’s it.

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Myth 2: Carbs make you fat

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Nope. Just NOPE!

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CARBS

DON'T

MAKE

YOU

FAT

TOO

MANY

CALORIES

MAKE

YOU

FAT

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Carbohydrates are your body’s preferred source of fuel, especially for training. Demonising them is not only unhelpful; it slows your progress.

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So, please enjoy your spuds, your bread, and even your sugary sweets, all in moderation, of course, guilt-free.

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Myth 3: Cardio ruins your muscle gains

Cardio doesn’t ruin anything.

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Yes, if you only run marathons and never eat enough, you’ll struggle to build muscle. But smart cardio improves heart and lung health without compromising strength.

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Elite CrossFit athletes are the perfect proof. So are my clients who lift, run, and build muscle at the same time.

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Oh, and the picture below is living proof that you can build a fairly decent physique, be strong, and have good cardio, all at the same time...

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Just saying.
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Myth 4: You need to work out every day

Your gains happen in recovery. Not in the gym.

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Daily training with no structure leads to plateaus, fatigue, hormonal issues, and burnout.

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Strength, muscle, conditioning… all that sexy stuff that you're so eager to happen, they all adapt when you rest.

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Remember, you're only as strong as your ability to recover.

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Myth 5: You can be in a calorie deficit and not lose weight

In virtually every case, if the scale isn’t moving, the deficit isn’t real.

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Water retention, miscounted calories, inconsistency, social meals, or weekend overeating are usually the real culprits.

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Thermodynamics doesn’t take days off, and if you think it does, there lies your problem.

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Myth 6: Stretching in your warm-up prevents injuries

It helps range of motion, but it doesn’t magically protect you.

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If your form is dog sh*t, or the weight is too heavy, no amount of hamstring stretching is going to save you from hurting yourself doing crappy deadlifts.

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A proper warm-up prepares your joints, core, and nervous system. That’s what matters.

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It doesn't, however, save you from an inflated ego 🫠

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Myth 7: Fruit is bad for you because it has sugar

If someone avoids fruit but smashes back wine at the weekend, I’ve got some bad news for them.

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Fruit contains fibre, vitamins, minerals, antioxidants, and natural sugars. It’s not the problem, fearmongering dickheads are 👍🏻

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Poor diet patterns and excess calories should be the focus, not a bloody banana.

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Nobody has gotten fat from eating too much fruit.

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Myth 8: Intermittent fasting is superior for fat loss

Fasting is a tool, not a magic trick.

You lose fat because fasting helps you stick to a calorie deficit, but there is zero metabolic advantage compared to eating normally.

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Yes, zero.

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Zero

Zero

Zero

Zero

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If intermittent fasting helps you control your calories better, great; otherwise, eat 'normally' and learn some self-control.

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Myth 9: Coffee dehydrates you

Drum role please....

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Coffee actually counts toward hydration. Not against.

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Yes, caffeine is a diuretic, which can increase your desire to pee, which is very different from actually dehydrating you. Booze will dehydrate you.

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Regular caffeine drinkers don’t experience diuretic effects to a level that causes dehydration.

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So yes… your morning flat white isn’t sabotaging your water intake.

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Myth 10: Alcohol helps you sleep

Alcohol may knock you out at night, but it destroys REM sleep and wrecks recovery.

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Your sleep becomes lighter, more fragmented, and far less restorative.

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So, while you may think those two glasses of wine help you knock out a bit earlier, they might be causing you more harm than good.

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As with 99% of situations with your health, booze isn't the solution.

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I don't know what the 1% is, but I'm sure there is one. Care to let me know?

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The point of all this?

Most people don’t fail because of effort. They fail because they follow bad information.

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The wrong 'myths' create the wrong actions, and the wrong actions create poor results… which eventually lead to frustration and quitting.

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Your job isn’t to train harder. Your job is to train smarter.

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To remove the noise.

To follow what actually works.

To build strength, power, muscle, health, and longevity with methods backed by truth.

And if you want a place where this becomes effortless and the results come without the confusion...

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Then reply “I’M IN” and I’ll send you the booking link for a free coaching call to see if you're the right fit for my 1-1 coaching programme.

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One conversation could save you years of trial and error, and best of all, it comes with a 30-day 100% money-back guarantee.

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You've got nothing to lose and everything to gain by jumping on a call with me.

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Chat soon!

Mark Gray

FOLLOW ME

P.S. Whenever you’re ready, here are a few ways I can help you:
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1. ​My NEW sleep ebook is live — and yours for as little as €1. If you’re tired of feeling tired, this guide breaks down how to fix your sleep and boost energy, focus, and recovery. Grab your copy by clicking here now.​
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2. ​The Paradigm Project: Want to get strong, lean, and energised — without burning out? If you’re an ambitious entrepreneur or professional who wants results without wasting time, find out more about my 1-1 coaching here.​
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3. ​My Ultimate Health Guide: Grab a FREE copy of my Ultimate Health Guide that gives you simple, proven strategies to take control of your health and performance today by clicking here now.

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Disclaimer: This newsletter is for educational and informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Any guidance related to training, nutrition, supplementation, or lifestyle is general in nature and not a substitute for personalised medical advice. Always consult with a qualified healthcare professional before making changes to your health routine.