Ten commonly believed fitness myths

Let’s bust 10 of the most common fitness myths.

1. Abdominal crunches will flatten the belly.
One can perform crunches daily, but spot reduction is a myth. Without proper attention given to one’s diet, where abs truly are created, inches will not melt from the belly area.
2. Cardio is the best way to burn fat.
Cardio is necessary but not king. Lifting weights increases the metabolism (research has shown up to 15%) and continues burning calories post-workout. Resistance training is especially important for women in their late 30s and 40s, when the metabolism needs a boost. Muscle burns fat.
3. Lifting weights will make women bulky.
Without testosterone, women will not develop bulk because of weightlifting. If one is experiencing substantial weight gain, look at the diet for clues, for while muscle is indeed denser than fat — it doesn’t actually weigh more (Myth #3A)
4. Stretch before a workout.
Stretching can actually be detrimental while muscles are still cold. Try a brisk 5-minute warm-up of jogging, jumping jacks, etc., before stretching.
5. Workouts need to be at least a hour long.
An intense 30-minute workout can give one the results of an hour-long workout, if the time is used effectively. Choose interval work of cardio/weights or HIIT training over a steady jaunt on the treadmill or elliptical.
6. Fat is the enemy.
Not all fats are created equal. Avocados, nuts, extra virgin olive oil, and coconut oil are all forms of healthy fat. Proper portions should still be consumed.
7. No pain, no gain.
While muscular soreness is to be expected in the beginning of any exercise program, the ache should subside as endurance, strength and flexibility continue to improve. Lack of pain doesn’t signal a lack of effectiveness.
8. The scale is the best measurement tool to gauge progress.
Measurements and clothing size should not be ignored for worshiping at the feet of the scale. Weight fluctuates several times throughout the day.
9. Eat before a workout.
If you must, choose complex carbs such as half a banana, some golden raisins, or a piece of toast, saving the protein for after the workout. Myth #9A: Most protein bars are glorified candy bars and must be earned through a challenging and intense workout.
10. Don’t exercise when sick.
If sick above the neck, hydrate, and give it a go. Below the neck? Take a raincheck.
Any of these myths sound familiar to you?
BONUS MYTHS
Before choosing a “miracle method” over good, old-fashioned nutrition and exercise, check out this seven-point gut check for weight loss products by the Federal Trade Commission. If an advertisement makes one of the following claims, put the wallet away.
1. Causes weight loss of two pounds or more a week for a month or more without dieting or exercise.
2. Causes substantial weight loss no matter what or how much the consumer eats.
3. Causes permanent weight loss even after the consumer stops using product.
4. Blocks the absorption of fat or calories to enable consumers to lose substantial weight.
5. Safely enables consumers to lose more than three pounds per week for more than four weeks.
6. Causes substantial weight loss for all users.

7. Causes substantial weight loss by wearing a product on the body or rubbing it into the skin.

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