There are some misconceptions concerning the workout and weight loss. So, you mustn’t let yourself to be fooled. Read most common six fitness myths and facts that debunk them:
1. It is possible to lose weight of the specific parts of the body doing exercises that target those areas.
Fact: Such type of workout is called "spot training". This workout doesn’t give you positive weight loss results. When you try to lose fat it is impossible to choose the area in which the weight loss will occur. The fat stores which will be used are predetermined by your body. For instance if you do sit ups you will only strengthen your abs but you won’t be able to burn fat of your stomach. Running can help you burn fat all over your body. It will be useful if you compliment your workout program with weight training exercises which can help you lose weight gradually and also tone your body.
2. Women that follow weight lifting program will bulk up.
Fact: To bulk up on a weight lifting program it is necessary to take right amount of hormones (testosterone). Women have much lower testosterone level than men, that’s why it is very hard for them to build large muscle mass. Due to the fact that muscle takes up less room than fat, women can start losing fat during strength training. So strength training is helpful in increasing your metabolism, reducing the risk of osteoporosis strengthening your body and also assists in weight loss.
3. You won’t be able to achieve positive results if you don’t train hard and often.
Fact: Even moderate exercises are useful for reducing the risk of heart disease and stroke. If you don’t have time for a 30 minute workout every day you can have 10-minute sets instead. There are simple techniques which can increase you activity for the rest of the day without attending a gym. You can use stairs instead of elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch.
4. If you do abdominal exercises you will have a flat stomach.
Fact: This myth is similar to the first myth. You will be able to get a flat stomach if you burn the fat around the midsection. To lose weight of this area you need to perform cardio/aerobic exercise (for burning fat), strength training (to speed up metabolism) and follow a proper diet.
Due to abdominal exercise you will burn muscles in your midsection, but the muscles in this area won’t be defined until the fat in this area is stripped away.
 5. You can lose excess fat if you exercise longer at a lower intensity.
Fact: The major factor of weight control is the total amount of calories burnt during your workout. For instance, the faster you walk, bike or swim, the more calories are burnt per minute.
6. No pain, no gain!
Fact: Your workout shouldn’t be painful for you. But at the top of your workout you must be sweating and breathing hard. These factors determine that you are working at the proper level. But you should know the difference between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain indicates that your workout is incorrect. You should listen to your body’s signals and if you feel any pain you should stop training.
If you stick to the facts of these myths you will be healthy, avoid injuries and reach all your fitness goals.
| 
