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WORKOUT Archives | FIIT Fitness Studio

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We’re sure you’ve heard tons of advice on how to build muscle and they’re all contradicting. We’ve looked at the 7 biggest muscle building myths and broken them down for you. *If you’ve been following these myths don’t worry! FIIT Fitness Studio OKC gym can help you find the proper way to build muscle and become confident in your skin!

Myth #1: You can gain a pound of muscle in a week

Unfortunately, this is definitely not the case. At the maximum, you could achieve a gain of about one pound every two weeks. That will also depend on your diet even more than your exercise habits.

Myth #2: Supplements will maximize muscle growth

I’m sorry to inform you that supplements will not boost your muscle growth like proper diet, and training techniques. Supplement companies spend millions of dollars trying to make you believe that. It’s not your fault.

Myth #3: You can build muscle eating the same amount of food

This may be the main thing holding you back. The majority of people associate lifting weights with building muscle. But, you can lift weights and not build any muscle if you’re not providing your body with the calories to repair the torn muscle tissue.

5 Workout Tips for Beginners

Myth #4: Working out more equals more muscle

This is untrue for several reasons. But the biggest reason is because if you workout six days a week, you’re not giving your body enough time to recover and build that muscle.

Myth #5: The more protein you eat, the more muscle you’ll build

Your body can only synthesize so much protein to build muscle with. By consuming too much protein, you’re robbing your body of the other essential nutrients it needs to repair your torn muscles.

Check out FIIT Fitness Studio’s custom-made nutrition plans.

Myth #6: There is a single best program

In reality, each quality program has the ability to take you where you want to be. It’s more about finding the right program for you. The one that fits your schedule and gives you great results. Look for customized approaches.

Myth #7: If women lift heavy weights, they will get bulky

Women do not produce enough testosterone and other potent factors the same way men do. Unless the woman in question is taking steroids or hormones, they simply will not get big and bulky.

Hopefully, this clears up some of the confusing advice you’ve been getting if you’re trying to build muscle!

If you have additional questions reach out to any of our trainers here at FIIT Fitness. 

This article was written using content provided by Brandyn Burgett. 


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When you think of fitness you might not think about dancing but it could become your favorite cardiovascular activity! There are many styles, types, or genres of dance and one plus is you don’t always need a partner! You only need yourself and the proper footwear. 

Dance is often overlooked and underrated but the benefits far outweigh you feeling awkward. Here are three reasons why you should put on your shoes, turn up the music, and get dancing. 

FUN!

When you relax and let yourself go you’ll realize that dancing is fun! The music, rhythm, movements – even if you miss a few steps – gives you a satisfying experience. Some dance classes like Dance FIIT creates a party-like atmosphere that is exhilarating, easy to follow, and is great for the mind, body, and soul. The fun is magnified when you hear your favorite song come on!

Check out FIIT Coach Ronessa!

Health and Fitness

Regardless of the style, type, or genre dancing provides an opportunity for a full body workout. The number of calories burned per hour varies depending on the body weight and intensity of the dance routine. However, at a moderate to high intensity you can burn roughly 200 calories per hour! In our Dance FIIT class some people burn even more than that! Dance works major muscles and gives you a good cardiovascular workout while improving muscle tone, strength, endurance, flexibility, and agility. It also increases your range of motion an d allows joints to move more freely. 

Check out FIIT Coach Janell!

Social Interaction

Not only is dance a fun form of exercise, it provides an opportunity to increase your social interactions with like-minded people in a fun, non-judgmental, and safe environment. At Dance FIIT you can meet new people while learning some new skills an d having fun. Many lasting friendships start on the dance floor!

It’s never too late to start dancing! You don’t have to have rhythm or be able to jump, bend, or kneel. You don’t even have to be good (whatever your definition of good is)! All you have to do is show up and move! Your body, mind, and soul will thank you now and in the future!

Join a Dance FIIT class on Monday or Friday at 6:00 p.m.

This article was written with content provided by Daisy Saunders. 


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Starting a workout routine can be intimidating. If you’re searching the internet for tips, you’ll find a lot of do’s and don’ts, so we’ve compiled a list of the 5 best tips.

First, bravo! Great job making the decision to make the lifestyle change for a healthier mind, body, and spirit! Here are some tips to get you started.

Easy Does It

Don’t jump right into exercising 7 days a week. You’ll become overwhelmed and loose motivation. Most experts say you should start out with 2 or 3 days a week at 30 minutes per session. Once you’ve gotten used to that you can then gradually work your way up to the more hardcore workouts. So, start with 30 minutes of cardio 2/3 times a week and strength training once a week. Once that becomes an integral part of your daily routine you can start hitting the gym more.

Warm Up and Stretch

Always, always, always warm up before you start. Take your body through basic movements to loosen up and stretch your muscles. Doing so will help you avoid injuries and ensure you body performs at an optimum level.

Don’t Follow the Same Set of Exercises

Don’t stick to the same set of exercises every day. It’s a common mistake and will make you bored and loose motivation. Make sure you mix it up and alternate between the 3 main types of exercises: aerobic, anaerobic, and flexibility.

Aerobic exercises require the use of oxygen to fuel the body for exercises demands. This typically includes running, cycling, dancing. Anaerobic exercise requires glucose for short intense workloads. Examples of anaerobic exercises include strength training and sprinting.

Weight Training

When you start weight training you can really do it anywhere! There are tons of YouTube videos with basic exercise band workouts to start your weight training journey.

Dumbbells are another great way to introduce weight training. Dumbbells are far less intimidating than barbells and add additional stabilization and point out muscle imbalances pretty easily.

If you wish to start with a little more intensity, then barbells are the way to go. If your goal is strength above all else, then barbells might be the way to start. You can add small increments of weight each week.

Give your body adequate recovery time

Make your you’re taking breaks periodically. You’ve probably heard the saying ‘No pain, no gain’ so if you find your body hurting during the initial stages after you start working out, well that’s a good sign. But, don’t make the mistake of pushing yourself too far while not giving your body adequate time to recover.

Also, avoid taking painkillers, they only mask the pain. You want your body to recover naturally.

If you don’t give your body time to heal and repair itself then you’ll set yourself up for failure. You’ll end up in a vicious cycle where your performance decreases and you never fully recover.

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This article was written using content from Tom Spencer