Here are a few myths about fitness:
Is Spot reducing possible? "It's simply not possible to 'burn off' fat in one specific body part by exercising that area," Many studies have tried to dispute this claim, but none of any scientific value has proven that spot reducing is possible. At best you might lose some water weight in the area to give the impression that you indeed did "spot reduce". Rehydrate and you will see those stubborn inches "magically" reappear. Only regular exercise -- aerobic and strength training (weight lifting) -- and a sensible diet can melt body fat.
If you exercise, you can eat whatever you want. If you really want to lose weight and get into shape, do not use exercise as an excuse to eat more. Continue to eat a healthy diet, with lots of fruits and vegetables. When you train you build more muscle and the more calories you will burn at rest.
Exercise requires a huge time commitment. As little as 30 minutes a day works when you're in health-and-fitness maintenance mode, and 60 minutes a day will help you lose weight. "I spend 40 minutes a day 5 days a week". If you are not looking to be the next Mr.Olympia, 40 minute workouts is enough. If you are performing the exercises correctly, with great intensity, and combining the workouts with proper rest and proper nutrition.There's a secret diet or a secret workout out there to get you in shape quickly. There is no quick fix. There are ways to train that can help maximize your time in the gym and the benefits you will drive from your workouts, but there is no quick fix. Most important is to "believe in yourself, believe in the process, stay the course, and you will look the best you ever looked before!"
Exercising at high intensity burns more fat. "This is a particularly confusing topic for some people," "Many people have thought that higher intensity means burning more fat. Well, you can burn more fat this way, you will burn more calories this way, but you also run the risk of burning more muscle this way too. If you burn hard earned muscle, the ultimate result will be a slower metabolic rate and in the long run you will be less lean than if you worked out at a lower intensity for more time.
Women who lift weights will get bulky muscles. Women don't have enough of the "male" hormone testosterone to develop large, bulky muscles. Strength training will not cause women to build muscles, although steroids might. I hear the same things from men who state that "they don't want to get too big". You can not get too big by accident. Putting on muscle takes dedication, hard work, and a plan.
Muscle weighs more than fat. "A pound of muscle weighs the same as a pound of fat. " The difference is that muscle is much more dense than body fat. Therefore, a pound of muscle will take up much less room in your body than a pound of fat."
No pain, no gain. It is important to know what is good pain and what is bad pain. Often beginners have not learned the difference here. It's OK to push yourself to fatigue, tax your heart, lungs, muscles, feel the burn, -- but be reasonable.
Don't push yourself so hard that you have to miss sessions, and even worse,
possibly risk an injury.
