Your best friend told you 5 sets, your husband said 2 and your neighbor said they were both wrong. Who’s right? Depending on the particular exercise they could all be correct. When beginning a fitness program it is important to either hire a professional to help you get started or do your own research. To help you get started I have done the research for you on some of the biggest exercise myths.

Myth #1 – “Spot reduction will occur on my abdominal area if I do enough sit ups.”

In reality all you are doing is toning the muscle below the layer of fat. To remove the fat you must create a caloric deficit in your diet, through food intake or exercise.

Myth #2 – “Carbohydrates will make me fat.”

Okay, not an exercise topic, but relevant enough to exercise that it needs to be addressed. Due to some of the latest diet fads on the market, carbohydrates have gotten a bad rap. What is important to remember is that they are the most important source for our energy supply. If we want to exercise at high levels we need to fuel the body adequately. Not all carbohydrates are created equal. The majority of them should come from whole grains, vegetables and fruits.

Myth #3 – “I must do my cardio workout at a low intensity if I want to bun fat.”

It is true your body is using fat as its primary fuel source when it is at rest and working at lower intensities. The important point to remember about fat loss is the number of calories burned vs. calories consumed. Higher intensity training burns more calories which in the end results in a greater reduction in body fat.

Myth #4 – “When lifting weights I need to follow the ‘No pain, no gain’ mindset.”

People believe for a workout to be effective there must be pain – not so. Of course when you workout there may be some mild pain and discomfort. Do not confuse this with actual pain that comes with an injury or from doing an exercise incorrectly. If this occurs stop the movement and seek medical attention if necessary.

Myth #5 – “I’m a women if I lift weights I will get big and bulky.”

At the top of most men’s goal sheet is a big, booming chest and a wide back. This mind set is typically the number one reason why women do not lift weights, they do not want to get big and bulky. Lifting weights will not create bulk on women. For starters they do not have large enough amounts of the male hormone testosterone. Women typically carry a lower amount of muscle mass to begin with, and never lift the volume and intensity of a man, so getting bulky would not be possible.

Myth #6 – “I have heard running is the best exercise.”

There is no one best exercise. The best exercise is the one you will do on a regular basis that will help you accomplish your fitness goals.

Myth #7 – “I don’t have an hour five days a week to exercise, so what’s the point.”

Exercising as little as 10 minutes a day has shown to improve health risk factors. If you do not have the full hour you can do 10 minute increments throughout the day. Only have 20 minutes to devote to exercise? Up the intensity of the workout and get the same results as working out for an hour. On busy days take the stairs instead of the elevator, park in the furthest parking spot instead of the closest. Walk to the corner deli instead of using carry out. Keep a set of dumbbells under your desk and do 30 seconds sets in between phone calls.

Myth #8 – “Since I worked out today I can eat whatever I want.”

Again, I know this is not an exercise, but it is close enough. An average workout for an hour for most people only burns around two hundred to three hundred calories. You still have to remember the calorie in vs. calorie out principle. If you are trying to lose weight you will no longer have a deficit if you eat.

Myth #9 – “I know if I use my sweat suit or the sauna I will burn more fat.”

In reality all you are doing is sweating in extreme amounts. This action is dangerous for two reasons. First, you will most likely dehydrate yourself and second, you may begin to have symptoms related to heat exhaustion if not monitored closely.

Myth #10 – “I want to turn my fat into muscle.”

With this myth we are talking about two totally separate anatomical structures. It is not physically possible for one to turn into the other. However is may seem that way if you begin to control your eating better and start and resistance program at the same time. As the body fat starts to fade away more muscle is visible giving the appearance of your fat turning to muscle.