The Worst Fitness Advice I Ever Followed (And What Actually Worked)

We’ve all fallen for bad fitness advice at some point. And if you haven’t yet, trust me—you’ll come across plenty of it. But of all the questionable things I’ve tried, one stands out as the worst fitness advice I ever followed: doing a juice cleanse.

The Juice Cleanse Disaster

A few years ago, I bought into the hype of a “detox” juice cleanse. The marketing was convincing, promising rapid weight loss, increased energy, and a “reset” for my body. I spent a ridiculous amount of money on a two-week juice delivery subscription.

At first, I felt amazing—probably because it was such a contrast to the heavily processed diet I had going on at the time. But after a few days, it reality hit. Hard.

• I felt weak, depleted, and foggy—like my brain was running on fumes.

• If I went back and logged those juices into MyFitnessPal, I doubt I was even hitting 50g of protein per day—which is way below what’s needed to maintain muscle, let alone fuel my body properly.

• I wasn’t exercising at all because I had zero energy—and as I now know, that’s a recipe for muscle loss, not fat loss.

And what did I get at the end of it? A whole bunch of fancy jars from the juices and weight loss that completely disappeared once I started eating real food again. Looking back, I know exactly what happened:

• The “weight loss” was just carb depletion and water loss.

• I probably lost muscle too—because I wasn’t eating enough protein or training.

• My metabolism? Definitely not happy about the sudden crash in calories.

What Actually Works (And What I Do Now)

The juice cleanse was a classic case of short-term suffering for zero long-term benefit. What I know now—and what I wish I could tell past me—is this:

1️⃣ You don’t need to detox. Your liver and kidneys do this for you—no juice required.

2️⃣ Rapid weight loss = muscle loss. If you’re not fuelling properly and strength training, you’re likely losing muscle, not just fat.

3️⃣ Extreme restriction leads to rebound weight gain. Quick fixes aren’t sustainable. The key is a balanced, protein-rich diet that fuels your body long-term.

Now, my approach is the complete opposite of that juice cleanse:

✅ I prioritise protein and whole foods instead of starving myself.
✅ I train consistently to build muscle rather than trying to shrink myself.
✅ I don’t fall for marketing gimmicks—because if it sounds too good to be true, it probably is.

Final Thoughts

If you’re tempted by a quick-fix cleanse, save your money (and your muscles). The real secret to long-term success? Fueling your body properly and training smart.

Don’t make the same mistake I did—your body will thank you for it.