1. Morning cardio on an empty stomach sheds more fat.

There’s no scientific evidence to prove the morning fat-burning theory. In fact there’s a greater chance you’ll do your aerobic exercise on a consistent basis if the time of the day suits your lifestyle morning, noon or night. There’s also a greater chance you’ll “hit the wall” if you follow this myth: “If you work out on an empty stomach, you will run out of energy a lot quicker and the quality of your workout will decrease”. It is recommended to eat something easily digestible like a piece of fruit before morning workouts so your muscles and body have enough energy for a workout.

 

2. Muscle weighs more than fat.

Trainers often tell clients who are concerned about what the scale is showing that the reason they’re not losing a lot of weight more than fat. But this is simply not true: A kilogram of muscle weighs the same as a kilogram of fat. So does a kilogram of anything for that matter. The confusion lies not in the weight of the substance but in its density. Muscle is much denser than fat meaning that a kilogram of muscle takes up less room than a kilogram of fat. If your weight remains the same you will look sleeker and smaller. So keep hitting those weights.

 

3. Exercising at lower intensities burns more fat.

This is true during exercise but not after. Exercise performed at lower intensities does burn a larger percentage of calories from fat than from carbohydrates and carbohydrates are spared for higher-intensity activities. However this is no reason to barely work up a sweat. What’s more important than the type of fuel used during exercise is the total number of calories burned. The higher the intensity, the more calories are burned. A high-intensity workout also increases the metabolic rate so more calories are burned (mostly from fat) after exercise. So ignore those fat-burning zones shown on your elliptical machine and kick it into high gear.

 

4. You can eat anything you want as long as you exercise.

Wish it were true but sadly this is not reality. But it is ok to reward yourself with treats once in a while. However not all of the fat in our favourite junk foods show on the surface. Some are deposited around bodily organs as visceral fat. This type of fat accumulation is particularly dangerous to your health. Sure, you can exercise for hours on end and stay skinny on a diet of Twinkies and Big Macs but you’ll get much more than exercise - with respect to overall health by fuelling up with good food.

 

5. Women who lift weights become muscular and masculine.

There seem to be too many women who think a few squats and arm curls will transform them into beefy bodybuilders. But before you start comparing yourself to the world-class bodybuilders remember the huge role played by their genetics, gruelling workouts and dietary supplements. You would have to train extremely hard and eat truckloads of calories to put on all that muscular bulk. Strength training is very important for females as it builds up muscle and bone mass which in turn decreases susceptibility to osteoporosis. Muscle is also a great fat burner. Because it’s highly metabolically active it increases the daily caloric burn. So grab that dumbbell and pump away.

 

6. Spot reducing is possible.

Spot reducing is the relief that you can exercise to death any area on your body to shed the jiggle. Good luck with that. A six-pack has more to do with calories burned and your diet than with how many crunches you do. Then the body burns fat, it takes little bits from every part. Despite all the infomercials touting products that claim to target specific areas of the body such as abs or thighs, if it sounds too good to be true, it probably is.

 

7. Stretching before exercise is best.

Most people stretch before hitting the weights, trail or court thinking it will reduce their chance of injury and boost their performance. But there’s no evidence that long, pre-exercise “static stretching” holding a stretch for a specific amount of time reduces the likelihood of injury. It may even cause a reduction in muscle power and is best left till after your weight routine. Instead, it is encourage to do “dynamic stretching” which involves actively stretching the muscle through dynamic movement before exercise. This takes the muscle through various ranges of motion and various speeds of movement. Also this sport-specific stretching helps prepare the mind and muscles for the upcoming activity.

 

8. The more exercise, the better

Many people believe that if some exercise is good then more exercise is even better. However you have to keep in mind that there’s no actual muscle growth in the weight room. With proper diet and rest the body builds up muscle and bone in response to exercise in order to prepare for the next session. So without adequate rest the body never has a change to build on its muscle.

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